Upper Chest Workout - How to Get Big Chest Muscles

Do you want to have huge chest muscles but do not know the proper top chest training to perform? Having a massive upper chest can only be achieved by effecting proper exercise. So keep reading to know the different types of upper chest exercises and comment them out properly.
Chest exercise is considered the darling of many bodybuilders since the chest is one of the body parts that we want to develop first. The problem is that it has been poorly done as the focus is always on the lower chest muscles. You must perform the upper chest training to get the solid body, well in top shape you desire.

Here are some of the chest workouts that you can do:

1. Bench press is a chest workout being performed by many bodybuilders who are aiming for massive chest muscles.Aside from improving the bulk of your chest muscles, it also strengthens them. One includes a weightlifting bench. To make sure you get thick chest muscles, the best way to do this is to bring the bar / dumbbell right down to your chest. Also, it is best to set the seatback angle of 30 to 45 degrees as you put more pressure on your shoulders than your chest.

How To: Barbell Bench Press (Video)...

2. Incline flies is another chest exercise that works on the entire upper chest muscle group. The weightlifting bench and dumbbells are also used in a different way from the armrest. With this exercise, you start with your arms on your sides, then slowly lift them up until the dumbbells come closer to the maximum height. Here's a tip: for best results, tighten your upper chest muscles while the dumbbells are together then release them gradually while lowering your arms down.

How To: Incline flies (Video)...

3. Cable crossover is an exercise that requires a bodybuilder to go in to a gym for the equipment that will be used. This exercise works by grasping the cables while the arms are slightly curved. Once you are sure of a firm price and a sufficient balance, pull down the handles until they rest in front of your middle section. The purpose of this exercise is to get a good pump going into your chest.

How To: Cable crossover (Video)...

Diet For Abs - Follow These 7 Powerful Rules For Nutrition

Having a good diet for the abdominals is very important. In order to get six pack abs you eat the right foods that will teach your body to burn belly fat and build right muscle? Here is how.

1) Have breakfast every morning. It helps set the trend for the rest of the day so that you do not feel like binging at the vending machine around noon. It is best to eat in an hour after waking up.

2) Eat healthy natural foods. Most of your diet should consist of naturally occurring foods such as lean meats, nuts, beans, fruits and vegetables.

3) Eat 5 or 6 small meals a day. By eating frequently, you will teach your body to burn more belly fat. Start with breakfast, then eat every 2 to 3 hours after that. This way, you remain satisfied all day.

4) Eat protein at each meal. You need this stuff for building muscle. The best sources are cottage cheese, milk, eggs, peanut butter, lean meats and fish.

5) Get healthy fats. They do not make you fat. They expect you to lose fat. Stick with natural foods loaded with healthy fats such as olive oil, eggs, fish, natural peanut butter, mixed nuts and avocados.

6) Drink plenty of water. Water helps your body eliminate toxins and that includes fat. Try to get less than 8 glasses a day for maximum fat loss.

7) Do not be perfect. Cheating on your diet with 3 cheat meals every week. This way, you get more variety and keep the hormones burning fat on things. This increases fat loss.

Now you know what you need to do, right? You need to take action with these tips and advice. Start your abs diet now and get a lean body in a few weeks.

Abs Workout (Video)...

4 Top Bicep Techniques Usually Underestimated

1. The first technique is by far the newest out of all the techniques and that is the squat curl.

Explanation Exercise Video...

A squat curl is more for power than size, but at the very least increasing your strength will allow you to build more mass later on. Start with a normal stance feet shoulder with apart and dumbbells parallel to your body then squat down till the dumbbells touch the ground, then spring back up and curl at the same time. You can go very heavy on this exercise and you should in order to really overload your biceps.

2. The always famous incline curls.

Exercise Video...

I started doing this a long time ago because of how well they insulate the biceps and really force a great contraction. When starting out, use less of an angle and light weight and work your way up to your normal weight. This exercise you would do at the end of a workout due to the incredible pump it gives you.

3. 21's! Yes the old favorite of 7,7,7 should be used every once in a while to really blast your biceps for major growth. The first 7 reps should be with heavy weight, the second set with light weight, and the final set with very little weight. This is a great mid workout exercise because of the cardio benefits that come along with all the reps.

Explanation FST7 programme Video...

4. Hammer curls. I like the curl hammer because it is very easy on your wrist and allow you to use a slightly heavier weight. I use this exercise in my workout routine to actually work off the biceps. When you start doing this do not be afraid to go heavy and really push the limits.

5 Exercises to Build Bigger Triceps

The triceps represent 2 / 3rds of the mass of the arms, so that many people focus on developing the biceps, it is more prudent to really focus on building muscle on your triceps if you want bigger arms.

Tricep pushdown (Video)...

You can use a cable tie or a straight bar on a cable. This exercise is great for getting squeeze into your triceps. Stand with one shoulder and stretch your legs and tighten your triceps fully at the bottom of the exercise.You must remember to keep a straight posture, otherwise risk using other muscles in the exercise other than the triceps.

Crushers of skulls (Video)...

A great compound exercise for triceps, skull crushers can be run with a heavy load. Laying on a flat bench, using an EZ bar, place the bar over your head with outstretched arms. Then bend the elbows and lower the bar towards your head, and return to the starting position. This exercise can also be performed with a dumbbell in each hand.

Dumbbell Overhead Extension (Video)...

In a sitting position, take a dumbbell on your head with both hands, then lower the dumbbell behind your head and back up again. This exercise is fantastic to get a deep stretch in your triceps

Bench Dips  (Video)...

Bench dips are also a fantastic compound mass generator. Taking two benches placed parallel to each other, place your heels on one bench and your hands on the other, then soak and save. To place even more tension on your triceps, you can place a flat weight on your legs.

To close

The narrow grip bench will allow you to put a lot of stress on your triceps. The technique is very similar to the bench press, but with your hands close together on the bar; Approximately 6 inches apart. The closer grip will put more emphasis on your triceps.

Get That Lower V-Cut In Your Abs

In order to get this great visual effect on your body "V-Cut" you will need to get the right abs workout and good nutrition. We know that building ABS takes time, but you are ready to do the job, you will get this V-cut faster than you think!
With this Ultimate V-Cut Abs Workout, you will be able to build your abs the most effective way.

Sets And Reps For V-Cut Abs Workout

We will aim for 4 sets for each exercise, which is great for putting enough stress on the abs to get them torn. Since the abdominals are small muscles, they quickly overlap between each set, so we present between 30-40 sec between each set of rest and 1-2 minutes between each exercise.

Exercise 1: 6 sets / 20-25 reps 

 Exercise 2: 6 sets / 20-25 reps

 Exercise 3: 4 sets / 12-15

Workout Video...

7 Killer Ways To Gain Muscle Naturally!

Tired of being known as the "skinny guy"? Then try these 7 muscle gaining tips to combat your metabolism fast and achieve the mass you want!

Today I want to share with you some quality tips on how to gain weight. Now I warn you that it is for the guy really looking to actually gain weight because they only have meat in their bones. I know what it is when you feel like it comes all the time and you have nothing to show. He was there. I also understand the feelings you feel when people start to resent you because you can eat what you want and never win a pound. They do not realize that the skinny guys, which is a curse more than it is a blessing at times.

Here are my top 7 tips to gain weight:

 

1. Train under an hour

You should keep the program you are doing no more than 1 hour in length. Make sure you are concentrating on keeping the intensity high in place to make the workout crawl. In addition, there is no research that says that marathon training sessions are better for muscle growth. Focus on keeping your rest periods in less than a minute and limiting the talk with other members of the gym.

2. Make eating a habit

Listen, I know the beginning of this post was sympathetic to your problem, but I'm also here to say, suck it. I can tell you that in order to gain weight, you need to focus and make your meals a habit in place of a later idea. Your body is preprogrammed with its genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly. Focus on having 5-6 calorie dense meals a day spaced 2-3 hours apart so that your body is constantly provided with something to metabolize and build muscle.

3. Stop trusting in supplements

I've been in your shoes, and I can not count how many times I've fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies ... A SUPPLEMENT. It will not make or break your winnings at the gym. The only supplements I recommend are protein powder and maybe some Gatorade after workouts.

 4. Take It Easy

As naturally thin individuals, you have to stop moving so much. It is only a part of who you are, but you can become restless or move around a lot in the day. Learn to relax a bit more and try to limit activity outside the gym as much as possible when outside the gym so that your energy gets put to good use.

 Best Ways To Gain Muscle Naturally!

5. Understanding of caloric surplus

This is another thing that I am very tired of listening to. "No matter what I do, what I see, I can not gain weight." I have heard this countless times and I am here to tell you that they are wrong. That's fine, because I actually said the same thing until I realized the truth. Most people think that they are eating a lot and can only be. But no matter what you are eating, if you are not winning, you are not eating enough. Most of the time, you should reevaluate your diet and focus on foods that are more calorie dense. But you need to eat more if you are not winning.

6. Focus on progression

As mentioned above, your workouts should actually be less than an hour if even that. However, the main principle of running a home is to make sure you are progressing in a workout. It's so simple, so many people spoil it. They put on more volume and more until their workouts are in about 2 hours.Now, some things to work on, and you can see some results. But if you want to gain weight, it is best to focus on the number of repetitions or weight gain raised within your main program. Like overeating, it is also difficult and requires you to push yourself to the limits.

7. Change rep range. Every 3-4 weeks

 Unless you are making big gains and progressing like anyone else, I would suggest changing the repeat range every 4-6 weeks to avoid plateaus. Change the repetition range that makes your body adapt to the new stressful gaining weight in the form of muscle.  

 

How to Train the Long Head of the Triceps

If you are looking to pack the size of your triceps and maximize the development of your arms, building your long triceps head is an important step in the process.

This is because the triceps constitute 2/3 of the total arm mass, and the long head is the largest of the three individual heads it contains.

This is a good place to start, especially with a smaller muscle group such as the triceps. While not increasing your frequency of triceps training for more than 6-8 weeks, training your triceps twice a week can provide a pleasant stimulus for further growth. This muscle group recovers quite quickly, so 2-3 days between workouts is all you need.

#1 One-Arm Overhead Cable Extensions

4 sets /reps 8-10-12-15

#2 Overhead Rope Extensions

 3 sets /reps 8-10-12

#3 One-Arm Overhead Dumbbell Extensions

4 sets /reps 8-10-12-15

 #4 Two-Arm Overhead Dumbbell Extensions

4 sets /reps 8-10-12-15

What best ?

Top 3 Workouts For Get Six-Pack Fast

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

This program only specialist in exercise muscle Abs
Details and the ways that will be applied in :

Eat the right food to get your abs. The next step is to continue with a training program that points to your abs and strengthens the core. The training guide will guide you on the right path. Keep the course and soon a pack of six admirable rock-solid.

Here are 3 exercises you need to get six pack fast!

Cable Crunches

1-4 sets of 8-12 reps

 Bicycle Crunch

3 sets of 15 reps

Decline Cable Crunch

1-4 sets of 8-12 reps

Best Workouts To Get Bigger Legs in 1 Month

What Exercises Should They Do For Building Bigger Legs in 1 Month ?

For maximum growth of the leg, the main exercise should be the full back squat. No other elevator even comes to end with the activation of the muscle fiber created by squatting. Squatting also increases the amount of growth hormone that the body releases.

An increase in growth hormone will not only increase the size of the legs, but you will have more whole body hypertrophy as well. All the back squats touch all the muscles of the quadriceps, the hamstrings, and the buttocks which is why they are the king of all exercises.

However, squatting for the whole year could put too much pressure on the spine. Some cycles of spinning of the spine should be implemented throughout the year to avoid this. For example, unilateral exercises can be used instead. Aside from this question, here are the best exercises for building bigger legs in 1 month:

Best Workouts To Get Bigger Legs in 1 Month

Full Squats - 6-8 Sets x 3-5 Reps

 Split Squats - 3-4 Sets x 6-8 Reps

 Heels Elevated - 3-4 Sets x 6-8 Reps

 Glute-Ham Raises - 3-4 Sets x 8-10 Reps

For the higher series with smaller repetitions, rest periods of 2 to 3 minutes would be used and for the lower stretches with larger repetitions, rest periods of 1 minute would be used. A typical workout week could be like this (upper body would be done on Tuesday and Friday). If you want to train your legs once a week, go out on Thursday and add the Romanian Deadlifts to Monday's training.

How to Build Big Shoulders Fast

The muscles of the shoulder region are called deltoids or delts, these include three distinct sets of muscle fibers;

Anterior Deltoid, which is the front part of the shoulder.
The median deltoid, which is the median part of the shoulder.
And the posterior deltoid, which is the back part of the shoulder.

The general view for the number of reps is that 2-6 reps per set would make you win "strength", while 8-12 is the area to gain the maximum amount of "muscle mass".

If we combine the knowledge of certified trainers with years of experience and the results of scientific studies, we should propose a foolproof plan to naturally build the large shoulders quickly.

Most coaches have recommended for years to do heavy pressing work for the main exercises to hit all the deltoid heads (but especially before), then using lateral uplift and reverse lift / volleys to further work the lateral delts and back.

How to Build Big Shoulders Fast

The Workouts

1- Dumbbell Shoulder Press

4 sets, 6,6,8,10 reps (2 minutes rest)

2-Upright Barbell Row

3 sets, 8,8,10 reps (2 minutes rest)

3-Seated Bent-Over Rear Delt Raise

3 sets, 8,10,12 reps (1 minute rest)

4-Side Lateral Raise

3 sets, 8,10,12 reps (1 minute rest)

5-Standing Front Barbell Raise Over Head

3 sets, 8,10,12 reps (1 minute rest)

The 5 Best Tricep Exercises for Mass

Here are our top 5 exercises for building chiseled triceps. Each exercise hits all three heads to a certain degree, but some are better than others at activating each part. Incorporate these exercises into your routine and not only will your triceps pop out with enhanced definition and size, but they’ll also improve your bench press and other chest/shoulder exercises.

The 5 Best Tricep Exercises for Mass

 Triceps Dips

If you want big triceps, dips are absolutely essential. Dips are fantastic for hitting all three heads at once, and they’re one of the only exercises that effectively blasts all three heads simultaneously (along with the closed-grip bench press, which is #2). Also, unlike cable exercises and a lot of other isolation triceps exercises, dips allow you to overload your triceps with a significant amount of weight. More weight lifted = more muscle gained.

 Closed-Grip Bench Press

The Closed-Grip Bench Press is another great exercise that destroys all three heads of the triceps at once. Closed grip bench presses are also phenomenal for adding definition to the inner chest and creating that really nice line of separation between the two pecs. The CGBP allows the triceps to handle a huge amount of weight, which results in quick muscle and strength gains.

 Skull Crushers

Skull Crushers, aka Barbell Lying Triceps Extensions, work primarily the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms.

The Key For Triceps Mass

 Overhead Lateral Triceps Extension

Overhead Lateral Triceps Extensions are awesome for smashing the lateral head of the triceps, which is critical for building up a dense, well-shaped horseshoe (they also hit the long head hard, the other half of the horseshoe). I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down and a powerful contraction on the way up.

  Reverse One-Arm Cable Triceps Extensions

Reverse One-Arm Cable Triceps Extensions emphasize the medial head, which adds length to the triceps and helps builds size around the elbow joint. I also find that it’s easy to pump out an insane squeeze at the point of contraction.

Workout Video : 

The Best Exercises To Build Upper Chest

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

This program only specialist in exercise muscle Upper Chest
Details and the ways that will be applied in :

Workout
    Targeted Upper Chest Exercises.
    Doing the Upper Chest Exercises Properly.
    Weights, Sets and Rest.

Nutrition
    Eating the Right Food at the Right Time.
    Using the Right Supplements.
    Drinking Water.

Rest
    Balanced Rest Between Upper Chest Workouts.
    Upper Chest Recovery.
    Sleep to give your Upper Chest time to grow.

The Best Exercises To Build Upper Chest

It may sound like a lot of trouble but it’s really don’t, you just need to put more effort on your upper chest instead of making your chest look like monster boobs if you keep putting all your time and strength at the Flat Bench Press.

Incline Dumbbell Bench Press

 Incline Barbell Bench Press

 Hammer Grip Incline Dumbbell Bench Press

 Reverse Grip Bench Press

 Low Pulley Cable Crossover

Video :

The Best 8 Exercises for Massive Arms

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

If you want muscular, strong, and defined arms that you can be proud of, then you want to do these arm exercises and workouts.

In order to build a set of show-stopping arms, you first need to know the muscles you are going to be training and what functions they perform.

The Best 8 Exercises for Massive Arms

 The upper arm is made up of two major muscle groups:

The biceps

Your biceps are made up of the long head (outer) and the short head (inner) and makes up 1/3 of the upper arms.

The triceps

The triceps, as the name implies is made up from three heads; the long head, short head and medial head.

It also makes up 2/3 of the upper arm which may come as a surprise to those thinking that the key to bigger arms is working on your biceps!

#1 EZ-Bar Curl

 #2 Incline Dumbbell Curl

  #3 Preacher Curl

 #4 Hammer Curls

the key to bigger arms

#5 Reverse Grip Triceps Pushdown

 #6 Triceps Pushdown

 #7 Seated Triceps Press

 #8 Dips Triceps Version

Workout Video

Top 5 Tricep Long Head Exercises For Thicker Arms

 program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

This program only specialist in exercise muscle Tricep Long Head
Details and the ways that will be applied in :

If you’re looking to pack size onto your triceps and maximize the development of your upper arms, building up the long head of the triceps is an important step in the process.

This is because the triceps make up 2/3 of your overall upper arm mass, and the long head is the largest of the three individual heads it contains.

For that reason, the best tricep long head exercises are those that begin with the shoulder in a flexed position, as this lengthens the long head and causes it to take on the majority of the load during the lift.

 #1 Cable Tricep Kickback

 #2 EZ-Bar Overhead Extensions

 #3 Overhead Rope Extensions

 #4 Two-Arm Overhead Dumbbell Extensions

Workout Video :

The 4 Best Six Pack Ab Exercises

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

This program only specialist in exercise muscle Abs
Details and the ways that will be applied in :

Achieving 6-pack abs is a multifaceted effort that requires consistency in clean eating, cardiovascular training, and of course a well devised weight training regimen that includes some effective stomach shredding, fat torching exercises.
Many people seem to be at a loss when it comes to selecting the most effective exercises to sculpt their 6-pack, so I'm going to take the guess work out of this problem and list for you the 4 best exercises to help you obtain your 6-pack.

Flat Bench Lying Leg Raise

  Decline Reverse Crunch

Best Six Pack Ab Exercises

  Hanging Leg Raise

 Weighted Cable Crunch

Super Fast Abs Workout (video):