They are not designed with strength or muscle mass in mind, but purely for definition and aesthetics.

The following three exercises will hit the:

1. Upper pecs
2. Lower Pecs
3. Middle Pecs

Best 3 Exercises to Build a Great Looking Chest

Let’s look at them in more depth.

1 Incline Dumbbell Press (Upper Pecs)

“Science shows that a slight 30-degree incline on the bench is best to not only hit the upper pec fibres the best while minimizing the dominance of the front delts but that it also hits the sternal portion of the chest hard as well.

Source: Courtesy of CrossFit Inc.

The arms move from the low and away position to one up and in when performing the exercise this way. The use of dumbbells also allows the hands to travel a little closer to each other at the top to achieve more adduction of the arms rather than what happens when they are fixed in place on a barbell during a barbell bench press.

Even though you lose some of the tension on resisted adduction at the top of the rep, you still get more overall adduction resistance during the dumbbell variation of the bench press than you do with the barbell version.”

2 High to Low Cable Crossover (Lower Pecs)

Jeff explains further, “This is best performed with a set of cables but it can also be done as a chest resistance band exercise.

Here you want to make sure that you are bringing the arms down and across your chest on every rep.

Many less informed trainers advise you to stop your arms at midline. Given that they don’t understand the anatomy and function of the chest muscles this is understandable, but still not right.

In order to maximize chest contraction you want to cross your arms over each other in order to allow for a greater excursion into adduction and get better chest development.”

3 Dumbbell Pullover

“Instead of flaring the elbows out to the sides and keeping the dumbbell close to the head (which would place the brunt of the workload on the lats) you want to straighten the arms as much as possible.

The finish position of the dumbbell over the chest is the same as it would be at the end of an incline bench press.

Source: Depositphotos / Obi Vincent

With the arms held relatively high (above the shoulders) you get the flexion of the shoulder that targets the upper pecs and minimizes the lats.

The other thing you want to do here is think about squeezing the backs of your hands together as the dumbbell approaches the end of each rep. This will further adduct your hands which will create a more intense upper chest contraction.

Finally, you can also use this exercise for chest to develop the serratus muscle. This often overlooked muscle acts as a support muscle for the lower chest and, when developed, gives that complete aesthetic look to the pecs that rounds out your complete chest development.”

Video

Learn More

Try this Witcher Workouts or perfect Chest Workout in 20 minutes.

It is difficult to add variety to your bicep training. Most of the workouts will get you having some kind of curl, after all, the main function of the muscle is to flex the elbow and to rotate the forearm. You can build more biceps with chin-ups as well, but sometimes you just want a different type of isolation exercise that can make your biceps bigger and wider. That is where the hammer curl and its variations come into play.

Source: Andrea Piacquadio / Pexels

These types of hammer curls were shared by no other than John Meadows, “The Mountain Dog”,  a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, and workouts and showing how he trained to achieve his goals.

Related: Dumbbell Bicep Curl vs Hammer Curl – Which One is Best?

Top 4 Types of Hammer Curls to Build Huge Biceps

You probably already know some of the benefits of the traditional hammer curl, but these other variations shown by John Meadows should tackle your muscle in a different way that will keep you making gains on your arms.

Here are the top 4 types of hammer curls you should be doing to target your brachialis and biceps.

1. Standing traditional Hammer Curl
2. Pinwheel Curl
3. Leaned back hammer curl with bench assist
4. Hammer curl on a preacher bench

“Make sure you do at least one of these versions in your bicep workout every single time. And vary your rep range. Eights, tens, twelves, just vary it,” Meadows says.

Click on the video to see him demonstrating and talking about each of these options.

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Why is it Difficult to Build Big Biceps?

The process of building bigger biceps can be challenging and requires consistent effort and dedication to strength training and nutrition. It involves breaking down the muscle fibres through resistance training, allowing them to repair and grow stronger and larger over time. However, the rate at which one’s biceps grow depends on a variety of factors, including genetics, training intensity, volume, frequency, and recovery.

For some people, gaining significant bicep size may be relatively easy, while for others, it may take much longer or require more specialized training techniques. It’s important to note that increasing muscle size is a gradual process, and it may take several weeks or even months to see noticeable changes. Additionally, a well-rounded strength training program that targets all major muscle groups in the body, along with a balanced and nutrient-dense diet, can help support overall muscle growth and development.

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Benefits of Strength Training

There are many reasons why you should do strength training as part of your overall fitness routine. Here are some of the key benefits:

1. Builds muscle: Strength training is an effective way to build and maintain muscle mass. This can help increase your metabolism, which can help you burn more calories throughout the day.
2. Increases strength and endurance: By challenging your muscles with resistance exercises, you can increase your strength and endurance, which can make it easier to perform daily tasks and activities.
3. Reduces the risk of injury: Strong muscles and joints are less likely to be injured during physical activity, which can help reduce your risk of injury and improve your overall physical performance.
4. Improves bone density: Strength training has been shown to increase bone density, which can help reduce the risk of osteoporosis and fractures.
5. Enhances overall physical performance: Strength training can improve your overall physical performance, whether you’re an athlete looking to improve your performance in a specific sport, or just looking to perform daily tasks with more ease.
6. Boosts confidence and self-esteem: As you see progress and improvements in your strength and physical abilities, it can boost your confidence and self-esteem.
7. Improves quality of life: Strength training can improve your overall quality of life by making it easier to perform daily tasks, reducing the risk of injury, and improving your overall physical health and well-being.

Source: CrossFit Inc

Overall, incorporating strength training into your fitness routine can have numerous benefits for your physical and mental health, and can help you live a happier, healthier, and more active lifestyle.

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Unfortunately, the bench press is often overlooked in CrossFit training, but you are not like most people and want to incorporate the dumbbell bench press in your weekly routine.

So, how exactly do you do this exercise? What are the muscles targeted, what are the benefits, mistakes to avoid, and who should do it?

Continue reading to find out more. In the end, we threw in 3 workouts with dumbbell bench press to get you started.

How To Dumbbell Bench Press

Lie down horizontally with your back touching a bench and hold two dumbbells, one in each hand, at the level of your chest, just below the nipple line. Hold the dumbbell with palms facing your feet and arch your back by putting your chest out.

When doing dumbbell bench press, breath out when lifting the weights and breath in when lowering them back.

Benefits of Dumbbell Bench Press

The dumbbell bench press is a unilateral movement, which helps improve your form and correct muscle imbalances. In comparison, a barbell could make your work one side of your chest more than the other, but the DB press corrects that possible mistake.

Utilizing the dumbbell will also allow for a greater set of motion, compared to a barbell press. This, in turn, allows for a bigger muscle stretch and better contraction at the top of the movement.

The exercise also engage stabilizing muscles and as a result you will recruit and activate more muscle fibers.

Working with dumbbells allow for wrist rotation, and a free movement of elbows and arms, making the exercise less stressful on your joints.

How Much Weight Should I Lift?

Since the dumbbell bench press utilizes more muscles to stabilize and perform the movements correctly, you should lift lighter weights compared to the barbell press. One advice is to lift 70% of the weight that you normally would do in a bench press.

For example, if you can press 100 pounds normally (around 10 repetitions) with a barbell, then you should use a total weight of 70 pounds when performing a dumbbell bench press, meaning a 35-pound dumbbell in each hand.

Source: BOXROX

Muscles Targeted

• Pectoralis major (the bulk of the chest muscles)
• Anterior deltoids (front shoulder muscles)
• Lateral deltoids
• Triceps
• Rotator cuff (a small group of muscles responsible for stabilizing your shoulder)

Mistakes to Avoid

At the top of the movement, do not let the dumbbells collide, as this can cause instability within the shoulder.

It is imperative that you avoid using heavier weights compared to what you can normally bench press with a barbell. Bigger weights in a dumbbell bench press increase the risk of shoulder injuries and also limit the range of motion of the exercise.

Not arching your back seems like something natural, but in this case, it provides a base for your back which you can use to help during the press, taking away the motive of the exercise which is to build a bigger chest.

If you paid attention to the instructions, especially arms and elbows positioning, you know that you should not hit the dumbbell too high on the chest, as this will leave you with joint pain and put extra pressure on the shoulder. Keep your shoulders back and down at all times.

Variations of Dumbbell Bench Press

There are two easy-to-make variations of the DB press. The first is regarding the bench in which you are laying down. You can perform the inclined dumbbell bench press or go the opposite way and do declined dumbbell bench press.

The inclined variation sees you sitting on the bench at an angle between 20 and 45 degrees. In the declined press, you will sit upside down, with feet dangling in the air, in the same inclination.

On both variations, the chest continues to be the major muscle worked, but in the inclined press you target the upper part of your pecs, while the declined dumbbell bench press engages more the lower part of your chest.

You may also decide to add wrist rotation to the dumbbell bench press. This variation requires more muscle activation and coordination while strengthening your wrist movements. It is slightly harder than the common exercise.

Another different approach to the workout is to change to a natural grip, by holding the dumbbells with your palms facing each other, instead of facing towards your feet. This exercise forces you to keep your elbows closer to the body, which engages the triceps more than the normal grip.

It is possible to execute the DB press with just one piece of equipment, known as the single dumbbell bench press. Make sure to plant your feet on the ground, as this variation abuses the stability of your core.

Dumbbell Bench Press Workouts

WOD 1

For time:

• 1 mile Run
• 27 DB Bench Presses
• 27 Handstand Push-Ups
• 27 Dumbbell Thrusters
• 27 Knees-to-Elbows
• 27 Deadlift
• 1 mile Run

Score is the time on the clock after finishing the last 1-mile run.

“190427”

5 rounds for time:

• 7 left-arm dumbbell rows
• 7 right-arm dumbbell rows
• 21 dumbbell bench presses
• 500-m row

Men: 50-lb dumbbells

Women: 35-lb dumbbells

Read everything you need to know about the dumbbell row here.

“171029-Class”

4 rounds of:

• 10 close grip dumbbell bench press (50/35 lb)
• 15 dumbbell bent over rows on each side (50/35 lb)
• 20 strict presses (empty barbell)
• 25 banded pull aparts

Also check out these other 6 tough chest workouts to build strength, muscle and mass.

Improve your body and training with the DB Floor Press, DB Hammer Curl and Dumbbell Shrugs.

It is designed by Jeff from Athlean X. You can find all the full details in his excellent video at the bottom of the article.

The Most Effective Chest Workout

“The perfect chest workout should consist of exercises for your upper chest, middle chest and lower chest.  That said, even that doesn’t make the chest workout complete.  In order to round out your pecs with a well rounded workout you need to fill in the gaps of what is lacking on those popular chest exercises.”

“If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups.  Take a close look into each of these classic movements and you will see one thing in common.  That is, each of these exercises is lacking a full adduction of the shoulder within the exercise.”

“This is a problem when it comes to developing a complete chest.  Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion.  For instance, all chest exercises are performed by changing the angle of the arm at the shoulder.”

“Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your chest exercises.”

“That said, with the hands being fixed on a barbell, dip station or the floor through most of the common chest exercises you are not able to take your shoulder through the full horizontal adduction that it is capable of going through.  Due to this, there is limited activation of the pecs since they are built to take the arm fully across the body, over midline into a more complete adduction.”

“The solution to this problem is to not forego the popular mass building chest exercises but add to them, in drop set fashion.  Here is how to construct the perfect chest workout with that in mind.”

The Most Effective Chest Workout

Barbell Bench Press – 4 sets of 6,8,10,12 reps

Immediately into a horizontal chest cable or band crossover for 15 reps

Incline DB Bench Press – 4 sets of 6,8,10,12 reps

Immediately into a low to high cable or band crossover for 15 reps

Weighted Dips – 4 sets of 6,8,10,12 reps

Immediately into a high to low cable or band crossover for 15 reps

Weighted Pushups – 3 sets to Failure

Immediately into a banded crossover pushup for 15 reps with band on each arm

“When you put this together in drop set format as I’m suggesting here, you not only now hit the chest through it’s full range of motion but you hit every area of the chest as well.  The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift.”

Video – Most Effective Chest Workout

Learn More – Most Effective Chest Workout

Try the perfect Bicep Workout or add Nordic Curls into your training.

What are the Benefits of Strong Biceps?

Strong biceps provide several benefits beyond just aesthetic appeal. Here are some of the benefits of strong biceps:

Improved functional strength: Strong biceps can help you perform daily activities such as lifting and carrying heavy objects with greater ease.

Increased upper body strength: Strong biceps are an essential component of upper body strength, which is necessary for activities such as push-ups, pull-ups, and other exercises that require upper body strength.

Source: Depositphotos / CrossFit Inc

Better sports performance: Many sports, such as tennis, basketball, and baseball, require strong biceps for optimal performance.

Reduced risk of injury: Strong biceps can help stabilize your shoulder joint and prevent injuries such as shoulder dislocations and rotator cuff tears.

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Improved posture: Strong biceps can help pull your shoulders back and improve your posture, reducing the risk of developing back pain.

Improved overall fitness: Strong biceps are a sign of overall fitness and can be an indicator of good health and well-being.

Strong biceps can provide many benefits beyond just looking good, making them an essential component of a well-rounded fitness program.

Video – 10 Biceps Exercises Better than Traditional Curls

What are the Muscles of the Arms

The arms are composed of several major muscles, including:

• Biceps Brachii: This muscle is located on the front of the upper arm and is responsible for bending the elbow and rotating the forearm.
• Triceps Brachii: This muscle is located on the back of the upper arm and is responsible for straightening the elbow.
• Brachialis: This muscle is located underneath the biceps and is responsible for bending the elbow.
• Brachioradialis: This muscle is located on the forearm and is responsible for flexing the elbow.
• Pronator Teres: This muscle is located on the forearm and is responsible for rotating the forearm so that the palm faces down.
• Supinator: This muscle is located on the forearm and is responsible for rotating the forearm so that the palm faces up.

These muscles work together to provide the strength and mobility necessary for many daily activities, such as lifting, pushing, and pulling.

In addition, these muscles are also important for sports performance and overall fitness.

What are the Best Reps and Sets for Building Muscle?

The ideal reps and sets for building muscle depends on various factors such as your fitness level, workout routine, and fitness goals. However, here are some general guidelines that can help:

• Reps: For building muscle, it’s generally recommended to aim for a range of 8-12 reps per set. This rep range has been shown to increase muscle hypertrophy (growth) and strength.
• Sets: Aim for 3-4 sets per exercise. This can vary depending on the exercise and your fitness level. Beginners may start with fewer sets and gradually increase over time.
• Rest periods: Rest periods are also important for muscle building. Aim for a rest period of 1-2 minutes between sets to allow your muscles to recover.
• Progressive overload: To continue building muscle over time, it’s important to gradually increase the weight you are lifting. This is called progressive overload, and it can be achieved by increasing the weight, reps, or sets over time.
• Frequency: Aim to work each muscle group 2-3 times per week to optimize muscle growth.

Remember, these are general guidelines, and it’s important to work with a qualified personal trainer or fitness professional to develop a workout routine that’s tailored to your specific needs and goals.

What is Muscle Hypertrophy?

Muscle hypertrophy is the process of increasing the size and strength of muscles through exercise and physical activity. It occurs when the muscles are subjected to regular and progressively increasing levels of stress or resistance, such as weight training or resistance exercises.

Source: Photo courtesy of CrossFit Inc.

During muscle hypertrophy, muscle fibres undergo microscopic damage, which stimulates the muscle cells to repair and rebuild, resulting in an increase in muscle size and strength. This process involves the activation of satellite cells, which are responsible for muscle repair and growth.

Muscle hypertrophy can occur through two main types of mechanisms: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy involves an increase in the size and number of myofibrils, which are the contractile units of muscle fibres. Sarcoplasmic hypertrophy, on the other hand, involves an increase in the amount of non-contractile fluid and other substances in the muscle cells, which can lead to an increase in muscle size without a corresponding increase in strength.

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Muscle hypertrophy is an essential component of strength training and bodybuilding, as it allows individuals to increase their muscle mass and strength, improve their physical appearance, and enhance their overall health and fitness.

Why is Sleep Vital for Muscle Growth?

Sleep is vital for muscle growth because it’s during sleep that the body repairs and recovers from the stresses and strains of exercise. Here are some ways that sleep can benefit muscle growth:

• Hormone regulation: Sleep helps regulate the levels of hormones such as growth hormone and testosterone, which are essential for muscle growth and repair.
• Muscle repair: During sleep, the body repairs damaged muscle tissue and produces new muscle fibres, which can lead to increased muscle size and strength.
• Protein synthesis: Sleep promotes protein synthesis, which is the process by which the body builds new muscle tissue.
• Energy restoration: Sleep helps restore energy levels, allowing the body to perform at its best during exercise and other physical activities.
• Reduced inflammation: Lack of sleep can lead to increased levels of inflammation, which can impede muscle recovery and growth.

Overall, getting adequate sleep is essential for muscle growth, as it allows the body to recover and repair from the stresses of exercise and promotes optimal hormonal balance and protein synthesis. Aim for 7-9 hours of sleep per night to ensure optimal muscle growth and recovery.

Learn More

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7 Best Exercises for a Stronger Back

Max Posternak, behind YouTube channel Gravity Transformation, goes over his best exercises for a wider back and includes training techniques to incorporate to make your back bigger.

Let’s delve into it.

The 8 best exercises for a wider back

Before you do these exercises make sure you are:

1. Concentrating on targeting the back muscles: isolate the muscles as much as possible and perform each rep with clean technique, making sure you’re not being aided by other upper body muscles.
2. Progressively overloading each exercise: the most effective way to build muscle is through progressive overload. Our muscles adapt to progressively greater demands, so to grow them our cells need to be exposed to higher workloads than they are used to.
3. Getting a good stretch in: make sure you’re fully extending your limbs at the negative portion of each exercise.

1 – Long Angle Dumbbell Row

Source: Alora Griffiths on Unsplash

This is essentially the same exercise as the dumbbell row, except that you will bring the dumbbell up further back, closer to your hips, instead than towards your belly button.

This modification almost takes your biceps completely out of the movement and put all the tension on your lats and the back of your shoulders, explains Posternak.

Read more: Most Common Dumbbell Row Mistakes and How to Fix Them

2 – Close Grip and Wide Grip Pull-Ups

“Both grips will provide unique benefits for your back,” says Posternak. Wide grips use the lats muscle more and the biceps less, while close grip pull-ups incorporate the biceps and pecs more, allowing you to do more reps or more weight.

Read more: How to Get a Pull-Up: Form, Progressions, Training Tips and More

3 – Standing Cable Pullover

Source: FitNish Media on Unsplash

The exercise primarily targets and improves the lats.

The latissimus dorsi are the largest muscle group located on the back of the human body. They are hugely important for all pulling exercises and provide stability and support for the spine.

Read more: How to Build Impressive Muscle and Back Strength with the Wide Grip Pulldown

4 – Reverse Grip Rows

This row variation targets the lower lats more than the middle of your back. Make sure you pull your shoulders back and stick the chest out to maintain the natural curve in your spine, advices Posternak.

5 – Deadlift

This is one of the best exercises to develop a thicker, wider and stronger back, says Posternak. You can lift the most amount of weight during the deadlift than with any other lift so, after mastering the proper deadlift form, make sure you add some weight.

6 – Dumbbell and Barbell Pullovers

This is another one of the best exercises for a wider back when done properly. When done right, the exercise hits everything from the bottom of your pecs to your abs, lats and triceps.

Read more: Dumbbell Pullover: How to Do It, Muscles Worked, Benefits and Workouts

7 – Lat Pulldown

The lat pulldown is a popular gym exercise performed with a machine and used to strengthen and build the lats muscles.

It is performed by stretching the arms overhead and pulling a bar toward you, your hands reaching shoulder height, and releasing the bar back up in a controlled manner for one repetition.

Read more: The Lat Pulldown: One Sure-Fire Way to Grow a Bigger Back

8 – Seated Cable Row

The Cable Row is a horizontal seated pulling exercise that challenges and improves the upper body.

The feet are braced in position and the athlete sits on a bench in order pull the weighted cable and complete the exercise.

Read more: How to Build A Muscular Back with the Cable Row – Technique and Mistakes to Avoid

How to use these best exercises for a wider back

• Don’t do all exercises all in one day, select instead 4 to 5 exercises and perform each for 3 sets of 6 to 10 reps with a 2 to 3 minute break in between.
• Aim for a heavy, challenging load.
• Start with your biggest lifts, such as the deadlift or the barbell row.
• You’ll also need to optimise your nutrition to maximise muscle growth.
• Learn more helpful tips on How to Build a V Shaped Back.

Read more: Can You Lose Fat and Gain Muscle at the Same Time?

Bigger arms is usually a sign of a strong capacity overall. The biceps are especially difficult to grow as they are smaller compared to the triceps. But there is a set of exercises designed by Ivan Rusakov that could be the answer on how to get bigger arms in 30 days.

Ivan Rusakov is a bodybuilder that focuses on working out at home. That means he usually performs workouts with minimum or no equipment at all. His YouTube channel has around 2.5 million subscribers.

Ivan Rusakov himself has a strong upper body and has shared how to get bigger arms in 30 days.

Check out the video or read the main exercises below to see sets and reps of each exercise that you should do.

How To Get Bigger Arms in 30 Days

Workout

Pay attention to his video carefully. He often shows the correct way to do the exercise and the wrong way.

As a rule of thumb, make sure you are always controlling the weight in the concentric and eccentric part of the exercise, putting your biceps and triceps under tension for a longer period of time.

Single dumbbell curls

• 4 sets
• 12 reps

Sitting behind-head extension

• 4 sets
• 14 reps

Concentration curls

• 4 sets
• 11 reps

Sitting dumbbell kickback

• 4 sets
• 9 reps

Sitting curls with turns

• 5 sets
• 10 reps

Lateral dumbbell rows

• 4 sets
• 12 reps

Front dumbbell rows

• 4 sets
• 13 reps

Wrist curls with dumbbells

• 3 sets
• 20 reps

Give it a try.

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The benefits of training with rings

Let’s take a look at some of the benefits of training with rings:

– They are unstable, which forces you to develop your core abdominal and shoulder stabilizer muscles.

– Improve your grip strength. Being the only contact surface, the strength of the hands, forearm and wrists will be significantly increased.

– They are one of the most useful functional training tools for developing upper body strength in a coordinated and balanced way.

– Low risk of injury, allowing the joints to rotate freely in any exercise, limiting tension.

– They will develop your coordination and balance. Many exercises require simultaneous movement of various parts of the body while remaining stable.

• Increase flexibility in shoulders, back and wrists. If you have limitations, work on improving it to prevent injuries.

Since your bodyweight is the load, it is a great way to develop relative strength. The rings challenge your stability and allow you to adjust the angle of the pull.  The only equipment you need for this exercise is a pair of gymnastic rings, but any suspension strap system works. 

How to perform a ring row

Hang a pair of rings at hip height. Grab the rings with both hands. Walk your feet out until you form a 45-degree angle with the ground.

Extend and lock out your arms. Squeeze your shoulder blades together and pull your hands keeping your elbows at both sides of your body. While you pull, squeeze your glutes, engage your lats, keep your core tight, and maintain a straight body posture. Once the rings are touching your chest, slowly lower yourself back down until your arms are locked out.

The difficulty of ring rows is controlled by how horizontal your body is. To make it more difficult, walk your feet further away from your hands. You can also elevate your feet to the same height of your hands and add a weight vest to increase the resistance.  To make the ring row easier, walk your feet back towards your hands to reduce how horizontal your body is.  

With ring rows you will work different muscles of the body using as a load our own body weight which is the one you will have to move.

If you are not used to work with rings or if you are just not comfortable working with rings, you can position yourself in a less inclined angle, to reduce the intensity of the movement, and as you gain strength and practice in this exercise, it is advisable to drop your body as far as possible parallel to the ground.

Remember that your back should be straight all the time and that your torso should move as little as possible. The effort will be made by the back muscles when we pull the rings to bring the chest close to the rings and the elbows pass by the sides of the body, close to it.

The ring row is a compound exercise that works muscles in the upper back, shoulders, and arms–specifically, the lats, rhomboids, biceps, posterior deltoids, and traps. 

Traps are the new abs

Your upper back muscles not only help support healthy posture by keeping your head and neck in place, but they also provide a place to rest a loaded barbell and translate to more overall pulling strength.

This exercise when performed for higher reps will have you feeling your upper back muscles more than ever before. It’s also a great option for beginners who want work up to weight training, and/or people who want to avoid loading up their joints with weights. Because this is a bodyweight exercise, it’s generally easier on your joints.

Stronger shoulders for overhead stability

The muscles in your shoulders are involved in every upper body movement, whether you realize it or not. Every pushing and pulling movement you make with your arms uses your shoulder muscles one way or another. That’s why it’s so important to keep them healthy and strong.

Engaged lats

These muscles are extremely important for most movements in CrossFit in order to become a more efficient and stronger athlete.

Having strong lats and knowing how to turn them on can lead to better and stronger lifts. Knowing how to properly engage your lats can help prevent shoulder injuries. Butterfly pull-ups are a prime example of this.

Strong biceps

CrossFit athletes do not normally work muscles in individual workouts, but they do need to build muscle and develop general strength in order to perform. Upper body strength needs to be worked by them, as it is a large component of CrossFit movements. Specific training for the arms can build muscle and strength that will prepare further for CrossFit workouts.

With ring rows, you will develop strong biceps. Their function is to flex the elbow, assist in shoulder flexion and can contribute to separation with the shoulder in external rotation.

Deltoids for push power

The deltoid muscle is the responsible for giving the rounded appearance to the shoulders. It is mainly responsible for flexion, abduction and extension of the shoulder joint.The function of this deltoid muscle group is primarily to allow the arm to be lifted overhead.

The deltoid muscles located at the top of the shoulders are one of the main engines in various press exercises and the ring rows will help you develop this muscle and therefore transfer those improvements for example to the shoulder press.

Triceps strength

With ring rows you will also work your triceps: although the triceps cross the shoulder and elbow joints, these muscles help straighten the elbow during movements like shoulder press.

In short, ring rowing offers athletes a great way to increase upper back strength. With the ring rows you will also work the grip, the arms and all this will transfer to gain strength and improve in most of the movements so specific to functional fitness and gymnastics.

In conclusion, including ring rows, in any of its variations,  in you training routines is necessary to gain strength for the vast majority of the movements of traction and muscular training.

If you liked this article you will also like: The Best Ring Row Back Workouts for CrossFit Athletes

Pull-ups are an excellent way to improve upper body strength and endurance, while also working on grip strength and coordination. However, not everyone can perform a strict pull-up right away.

Scaling pull-ups for CrossFit athletes is essential for several reasons. It allows athletes to focus on developing the necessary skills and building a solid foundation before attempting the full movement. It also helps athletes avoid overexertion and allows them to focus on building strength and technique safely. In this article, we will discuss 5 ways to scale pull-ups for CrossFit athletes.

1. Banded Pull-ups

Banded pull-ups are a popular scaling option for pull-ups in CrossFit. They involve attaching a resistance band to the pull-up bar and looping it around your feet or knees to assist with the movement. The band provides support, making it easier to complete the pull-up.

As you progress, use thinner bands or reduce the assistance provided by the band until you can perform unassisted pull-ups.

Banded pull-ups are an excellent way to develop the necessary strength and technique required for full pull-ups. They allow athletes to focus on the correct form and build the necessary pulling strength gradually. Banded pull-ups are also a great way to build confidence and help athletes overcome the mental barrier of performing a strict pull-up.

2. Ring Rows

Ring rows are another popular scaling option for pull-ups in CrossFit. They involve setting up a pair of rings at chest height or adjusting the bar in a squat rack. Hold onto the rings or bar with an overhand grip and position your body at an incline. Pull your chest up toward the rings or bar, maintaining a straight line from head to heels.

Ring rows are an excellent way to build pulling strength and engage similar muscles to pull-ups. They also allow athletes to focus on the correct form and develop the necessary technique required for full pull-ups.

3. Jumping Pull-ups

Jumping pull-ups are another popular scaling option for pull-ups in CrossFit. They involve standing below the pull-up bar and using a small hop or jump to propel yourself upward. Grab the bar with an overhand grip at shoulder width, and then pull your chin above the bar. Control your descent on the way down.

Gradually reduce the amount of assistance from the jump until you can perform a full pull-up.

Jumping pull-ups are an excellent way to develop explosive pulling power and build the necessary strength and technique required for full pull-ups. They allow athletes to focus on the correct form and build the necessary pulling strength gradually.

4. Eccentric Pull-Ups

Eccentric pull-ups are a popular scaling option for pull-ups in CrossFit. They involve starting at the top position of a pull-up with your chin above the bar. Slowly lower yourself down, taking around 3-5 seconds to descend. Use a box or a partner to help you return to the top position and repeat the eccentric lowering.

Eccentric pull-ups are an excellent way to build strength and control in the pulling muscles. They also allow athletes to focus on the correct form and develop the necessary technique required for full pull-ups.

5. Toe Assisted Pull-up

Feet assisted pull-ups are a type of pull-up exercise where the feet are placed on a surface to provide assistance in performing the movement. This can be helpful for individuals who are working towards being able to perform an unassisted pull-up or for those who may need additional assistance due to injury or weakness.

To perform a toe-assisted pull-up, you would start by standing on a raised surface, such as a box or bench, and gripping a pull-up bar with an overhand grip. Then, you would place your toes on the surface and use your legs to assist in pulling yourself up towards the bar until your chin is above the bar, and then slowly lower yourself back down. As you become stronger, you can gradually decrease the amount of assistance provided by your legs until you are able to perform a full unassisted pull-up.

Banded pull-ups, ring rows, jumping pull-ups, eccentric pull-ups, and the assisted pull-up are all popular scaling options for pull-ups in CrossFit.

Remember to consult with a qualified coach or to determine the appropriate scaling options based on your current fitness level and goals. Maintaining proper form and technique throughout these scaled variations is essential to maximize the benefits and reduce the risk of injury.

With these scaling options, you can gradually build up your strength and technique and eventually perform full pull-ups like a pro.

If you liked his article you will also like: Chinups vs Pullups for Bigger Arms: Which is the Winner?

When you get your first pull ups, don’t forget to check out this article: How to Double Your Max Pull Ups in 22 Days and this one too You CAN Do More Pull Ups (JUST DO THIS)

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The Perfect Biceps Workout for Muscle Mass and Great Looking Arms

“The lower chest line is something that many guys struggle to develop.  In this video, I’m going to show you how to get defined lower pecs by hitting the bottom most portion of your pec muscles with the right exercise selection.  In fact, I’m breaking out 8 exercises that will help you to hit your lower chest more effectively than ever before.”

“I start by showing you the classic decline bench press and explain why this exercise is a little better at developing your lower pecs than the flat or incline variation.  It all has to do with the position of your arms in relation to your torso when doing the movement.  You will see that when you sit up after finishing a set of decline bench press that your arms are not angled perpendicular to your body but downward.”

How to Build Chest Muscle Mass for Your Lower Pecs

“The anatomy of the chest explains why this is the preferred angle for attacking the bottom of your chest.  The pectoralis major is broken up into two main sections (the clavicular or upper and the sternal or lower).  In the sternal area of your chest however you have an additional head of the pecs called the abdominal head.  This is the lowermost portion of the pecs and angle from bottom to top heading towards your humerus.”

Source: CrossFit Games / Depositphotos

“If you follow the fibres and train in the same plane as these lower chest fibres then you will more effectively allow them to be activated and recruited during your chest exercises.  Knowing this, we can select chest movements that are better able to hit this lower chest than what you might currently be doing.  If your chest workouts consist of simply dips or decline bench press to hit your lower pecs or worse, you avoid these exercises all together, then you are going to benefit from trying some of these out.”

“First, we revisit the classic dip exercise (which is again a great way to hit the lower chest) and make it even better by including a plus push at the end of every rep.  This extra scapular protraction allows you to hit the serratus anterior muscle as well, which ties in perfectly with the function of the chest and helps to stablize your shoulder during the exercise as well.”

How to Build Chest Muscle Mass for Your Lower Pecs

“Next, we can do a straight bar dip to hit the bottom pecs.  Because you have to angle your entire body more forward during this exercise to keep yourself balanced over the bar, you automatically wind up placing your arms in the proper position to effectively target the lower chest more.  The additional internal rotation of the arms during the exercise helps to get a better contraction on the chest at the top of every rep.”

“From here, you can get more adduction into the exercises you are doing for your lower chest by performing either the D2 flexion pattern with a band or the kneeling x crossovers.  Both of these allow you to train with either one arm at a time or both and help you to build a better mind muscle connection with the working muscles.  This carries over to help you get better muscle development and a defined lower chest in the long run.”

“There are many other exercises that I show for getting a sculpted lower chest including some home options that don’t require any equipment at all.  The bottom line is, if you want to work the bottom of your chest and want to get rid of flat or saggy pecs then you have to start selecting the right exercises for this area.  Here I have shown you 8 exercises but you don’t have to do them all.  Pick a couple and add them to your chest training and you will see a difference in no time.”

Video – How to Build Chest Muscle Mass for Your Lower Pecs

Learn More

Add these Standing Ab Exercises and Z Press into your training.

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We know the holy grail of chest exercise is the bench press. Hell, we even wrote an article claiming it was the best exercise for chest. Then why would you continue reading this? Because you need to add variation to your training to see better gains.

And this is when Troy Adashun comes to play. He is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts. He decided to tell people to stop bench pressing and check out 3 chest exercises even better for chest gains.

Chest Exercises Even Better for Chest Gains

For Adashun, chest growth comes from peak activation when choosing the right exercise. He particularly doesn’t do much bench press, sometimes the incline barbell, sometimes the flat with dumbbells. So what does he do? These are the 3 chest exercises even better for chest gains in his opinion.

These exercises will use a cable machine.

1. Komodo Chest Flyes

Using a cable machine, go from a slightly high to low trajectory and to make use of peak activation you want to cross your hands in front of your body and squeeze your chest muscles for a full second at the end of the movement.

Perform 3 sets of 30 seconds time under tension and the 4^th set increase the weight and perform 8-10 reps with perfect form.

This exercise should target your inner chest and lower chest.

2. Low Flyes

This exercise mimics the dips and will target your lower chest tremendously.

It is very similar to the previous exercise, but you should aim to “punch down” towards the floor instead of inclined to the floor as you did in the Komodo chest flyes.

Do the same trick of squeezing your muscles at the top of the movement and keeping it under tension for a second. Apply the same sets and reps technique from before with 3 sets of 30 and one set of 8-10 reps with heavier load.

3. Wolverine Low Cable Fly

Source: Pixabay

The last in this list of chest exercises even better for chest gains is one that will target your upper chest.

Again, use peak activation and cross your arms in front of your body. Also, the same idea of sets and reps with 3 sets of 30 and one set of 8-10 reps.

These exercises above are very similar to other cable crossovers that you’ve probably seen before, but with different names because Troy Adashun uses what he calls peak activation. To know exactly how to do these exercises, see the video below.

VIDEO – Chest Exercises Even Better for Chest Gains

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Short on time, long on desire?

If you only have 20 minutes, can you still get the job done?

So, Jeff from Athlean-X has made an excellent video to answer this question.

Firstly, don’t make this into a habit. The 20-minute workout is to help you so that if you don’t have time to train, you can still stimulate hypertrophy and work on building chest muscle.

Don’t make it into a habit, rather think of it as a great tool to use when you need it.

He chose not to select the Barbell Bench Press, why is that?

This exercise is a great way to build strength, but it requires longer warm ups and longer rest periods between sets to maximise strength.

The name of the game here is speed, so that is why it won’t fit into a chest workout in only 20 minutes.

Also, changing plates on a barbell takes much longer that switching dumbbells.

Workout

• Cable Crossover into DB Static Press
• 3x sets to form failure
• Incline DB Bench Press
• 3x sets to form failure
• Bodyweight Dips into Band Assisted Dip
• 3x sets to form failure
• High Low Banded Crossover
• 3x form failure on both sides

Watch the full video for all the details, rest periods, transitions, technique and more.

Perfect Chest Workout in Only 20 Minutes

Want more training tips? Check out the best lower chest exercises or the Reverse Grip Bench Press.

Designed by Jeff Nippard, this is a great way to level up your training.

Upper Body Workout for Max Muscle Growth – Warm Up

• 5 minutes general warm up. Goal is to break a light sweat.
• 5 minutes on incline treadmill
• 5 minutes dynamic stretching routine

Exercise 1 – Barbell Overhead Press

• 2 sets x 4 reps

Keep the RPE high on the Overhead Press.

Exercise 2 – Wide Grip Pull Up

• 3 sets x 6 reps

Make sure you are close to failure on the sixth rep. Add weight if necessary.

Try to maintain the same tempo on all reps.

Exercise 3 – Close Grip Bench Press

• 2 sets x 10 reps

This targets the clavical (upper) head more.

Exercises 4 and 5 (Superset)

• A1 – Wide Grip Seated Cable Row
• 3 sets x 12 reps
• A2 – Incline Dumbbell Lateral Raise
• 3 sets x 15 reps

With the Incline Dumbbell Lateral Raise, lean forwards by 15-30 degrees.

Stop the range of motion about 10 – 15 degrees from the bottom of the range of motion to maximise contraction and emphsise the lateral delt.

Exercise 6 and 7 (Superset)

• A1 – Cable Crossover
• 2 sets x 10 (low) and 10 (Mid) Reps
• A2 – Rope Facepull
• 2 sets x 20 reps

Use an underhand grip and externally rotate at the top for the Facepulls.

Exercise 8 – Supinated Dumbbell Curl

3 sets x 12 reps

Hit all reps with your weaker/smaller arm first. Then match the reps with your stronger/bigger arm.

Full Video

Who is Jeff Nippard?

“I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).”

Learn More about Upper Body Anatomy

Upper Body Workout for Max Muscle Growth – Pectoralis Major

The pectoralis major muscle covers the anterior thoracic cage. It has three heads; clavicular, sternocostal and abdominal. Its clavicular head originates from the anterior surface of the medial half of the clavicle. The sternocostal head originates from the anterior surface of the sternum and rib cartilages 1-6, while its abdominal head originates from the anterior layer of the rectus sheath.

By inserting into the crest of greater tubercle of the humerus, it enables adduction and internal rotation of the arm. Also, it draws the scapula anteroinferiorly. The pectoralis major muscle is innervated by the lateral and medial pectoral nerves.

Upper Body Workout for Max Muscle Growth – Pectoralis minor

The pectoralis minor lies underneath the pectoralis major muscle. It originates at the rib cartilages 3-5 and inserts to the medial border and the coracoid process of the scapula. The medial pectoral nerve supplies the muscle. The pectoralis minor draws the scapula anteroinferiorly and anchors it to the thoracic cage.

Upper Body Workout for Max Muscle Growth – Trapezius

The trapezius muscle is a large muscle that defines the nuchal region. It has three parts; descending, transverse and ascending. Same as in serratus anterior, the parts have different origins and insertions.

The descending part originates at the medial third of the superior nuchal line, external occipital protuberance, spinous processes of cervical vertebrae or nuchal ligament. It inserts to the lateral third of clavicle.

Source: Nigel Msipa

The transverse part originates from the broad aponeurosis at spinous processes of vertebrae T1-T4 (or C7-T3), while it inserts to the medial aspect of the acromion and to the superior crest of spine of scapula.

The ascending part originates from the spinous processes of vertebrae T5-T12 (or T2-T12), and inserts to the medial end of spine of scapula.

The muscle is innervated by the branches of the spinal accessory nerve (CN XI) and the anterior rami of spinal nerves C3-C4 via the cervical plexus.

The trapezius functions are also part-specific. The descending part draws scapula superomedially, extends and laterally flexes the head and neck and rotates the head. The transverse part draws scapula medially, while the ascending parts draws it inferomedially.

Upper Body Workout for Max Muscle Growth – Latissimus dorsi

Latissimus dorsi is another large muscle at the posterior shoulder area. You already assume that this one also has some parts, and you’re correct; there are four parts of this muscle. They are the vertebral, iliac, costal and scapular.

The vertebral part originates from the spinous processes of vertebrae T7-S1 and the thoracolumbar fascia.

The iliac part originates at the posterior third of the crest of the ilium, a part of the bony pelvis.

The costal part originates from the ribs 9-12, while the scapular part originates from the inferior angle of scapula. All parts converge and insert together to the intertubercular sulcus of humerus.

The muscle is innervated by the thoracodorsal nerve. Its functions are the adduction, internal rotation and extension of the arm, while it also assists in the respiration.

Rhomboids

There are two rhomboid muscles; rhomboid minor and rhomboid major. The rhomboid minor muscle originates from the nuchal ligament and the spinous processes of the vertebrae C7-T1 and inserts to the root of the spine of scapula. The rhomboid major originates from the spinous processes of T2-T5 vertebrae and inserts to the medial border of the scapula from inferior angle to root of spine of scapula.

The dorsal scapular nerve innervates both muscles, and they both share functions of drawing scapula superomedially, rotating the glenoid cavity inferiorly and supporting the position of scapula.

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Add Nordic Curls and Reverse Hyperextensions into your training.

How to Build Massive Muscle Mass for your Shoulders

“If you want to learn how to get bigger shoulders fast then you’ve come to the right place. In this video, you will see how to build big shoulders by doing the opposite of what you likely have been doing up to now. It is going to require that you use slightly heavier weights and focus more on the quality of the contractions of the shoulder muscles on every rep rather than only pressing heavy weights and overdeveloping patterns that are already holding back your gains.”

“The lack of shoulder growth can be blamed on two things, and it isn’t your mom and dad.  It is the over reliance on just heavy and light dumbbells for shoulders and not training the rear delt enough.”

Source: CrossFit Inc / Berlin Throwdown

“Let’s start with the rear delts, or the lack of training them to be exact. Extension of the shoulder is actually one of the most overlooked components of a fully trained shoulder muscle. The rear head of the shoulders has the ability to extend the shoulder and can handle fairly heavy weight in the process.  The issue however is that you don’t want to just extend the shoulder but also incorporate abduction to hit the middle delt head as well.”

How to Build Massive Muscle Mass for your Shoulders

“The best way to do this is with something called a hip hugger. This starts with dragging the dumbbells up your side as you move your shoulders back behind your body. The elbows then drift away from the sides as you come up to light up the middle delt as well. The key to performing this correctly is making sure that you cannot see your elbows in front of your body if you look to the side. They should be out of view the entire time in order to prevent turning this into a modified upright row.”

“To make sure you grow bigger shoulders fast you are going to need to increase the weight you are used to a little bit on this shoulder exercise. The rear delts with help of the middle delts can handle slightly heavier loads and should therefore be pushed by using them. You’ll find that you can likely lift more than you can on a lateral raise but less than what you would use on an overhead dumbbell press.”

“If you get this right, the shoulders and rear delts will be doing all of the lifting. No momentum. What this does is it also keeps the dumbbells very close to the body. While this is not a drag, the closeness of the dumbbells to the body are going to allow you to use slightly heavier weights. Specifically, this is going to hit the middle and rear heads of the delts a lot better. When you are struggling to build big shoulders fast, the rear head is often last to grow.”

“The front delt doesn’t have to go unworked however.”

“The second thing you can do is hit the front delts immediately following the conclusion of a set of the hip huggers by doing something called the scoop press. Here, the weights you used on the first shoulder exercise will be perfect to crank out a few reps of the overhead press variation. Lock the elbows into a ninety degree position and drive the upward thrust of the arms with the front deltoids alone.”

“This works as the perfect drop set and compliments the work already done on the middle and rear delt exercise to make sure you leave no head of the delts unworked.”

“When you learn how to train the rear delts effectively you will likely fall in love with working them. Many people skip them all together in their shoulder workouts for mass because they just can’t seem to get the exercises to work for them. Now that you can feel them, you can start regularly incorporating these into your workout for bigger shoulders.”

“If you want to build bigger shoulders fast you sometimes have to be willing to take a step backwards to take giant steps forward.”

“These two exercises are something you can include into your very next shoulder workout that are going to start to deliver big results to your shoulder training and growth.”

Video – How to Build Massive Muscle Mass for your Shoulders

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What is the Viking Press?

The Viking Press is an overhead pressing movement, common in strong(wo)man competitions, that is growing in popularity in strength training in general.

The equipment is essentially a weighted lever that must be pressed upwards by gripping straight or parallel handles.

Think a landmine press with the fixed point much higher.

Viking Press Muscles Worked?

As an intense compound exercise, the Viking Press works all of the following muscle groups:

Deltoids

The movement is, at its heart, an overhead press. As a result, the deltoids will be significantly strengthened by adding it into your training.

The anterior deltoid works the hardest, with the other two playing supporting and stabilising roles.

Triceps

The triceps are essential for locking out the exercise. In strongman competitions, if you don’t lockout, the rep doesn’t count.

Core

The exercise is a full body movement and your core will have to work hard to balance your body and control power through the full range of motion.

Source: Andre Taissin / Unsplash

The core is the collective group of muscles including the rectus abdominis, obliques, transverse abdominus, and erector spinae.

Legs

The Viking Press can be performed both strict or with a dip and drive from the legs.

The latter variation forces the legs to generate explosive power, which will strengthen them in the long run.  

Viking Press Benefits

The exercise has many great benefits

Build Strength

As a compound overhead pressing exercise, it is an excellent tool for building strength.

Develop Muscle

This exercise is hard and will push your limits. Perfect for shocking your body and stimulating hypertrophy.

Shoulder and Wrist Friendly

The neutral or parallel grip is easy going on the positions of the wrists and shoulders.

If you ever get uncomfortable pain from Strict Presses then substitute in the Viking Press.

Keep your Training Fun and Varied

As a relatively underused movement, it is a fun and challenging way to add something new and exciting into your training.

A Safe Exercise

If you fail a rep the lever will simply return to the stationary position. So, despite its intimidating appearance, it is in fact relatively safe to execute.

Functional

Pressing heavy weight overhead is a functional skill to learn. The benefits from the Viking Press will have huge carry over for other exercises and for your general physical preparedness.

Viking Press Drawbacks

So, what are the cons?

Not Often Available

The movement requires a specialised machine that can be difficult to find in regular gyms.

How to Perform the Viking Press (Strict)

Use the following instructions to complete the exercise with proper form.

• Make sure to adjust the handles so that they sit slightly below shoulder height at rest
• Grip the handles with your palms facing inwards
• Position your body with your back straight, core tight and feet shoulder width apart
• Inhale and brace your core, glutes, shoulders and grip
• Use your legs to push the weight off the supports and into the starting position
• Retract the shoulder blades back and down
• Drive the weight upwards
• Lockout at the top
• Return the weight to the starting position and exhale
• Repeat for the desired number of reps

Training Tip

For the grip, you can wrap your thumbs around the bar or use a thumbless grip, whichever feels better for you.

Viking Press Variations and Alternatives

If you don’t have access to the machine, or you want to try a slightly different stimulus, add these variations and alternatives into your training.

1. Double barbell Viking press
2. Neutral grip dumbbell shoulder press
3. Push-press
4. Javelin press
5. Z press
6. Shoulder press machine
7. Trap bar overhead press
8. Handstand push-ups

Learn More

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The traditional push-up is a staple when it comes to fitness. There are many benefits of doing push-ups, but being able to do it anywhere and easy to adapt can take the cherry on the top.

Related: 100 Push-Ups a Day for 30 Days – What Happens to Your Body?

If you want to make your chest look better than it is at the moment, you can’t go wrong with a push-up, but it is important to know there are a couple of variations that you don’t know about that could help you achieve your goals faster.

And this is where Max Posternak showcased the 12 best push-up exercises for a better chest in a video recently.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.

Check out the best push-up exercises for a better chest below, according to Posternak.

12 Best Push-Up Exercises For A Better Chest

1. Val Slide Push-Up

This variation incorporates horizontal abduction which is the chest muscle’s primary role from an anatomical perspective.

2. Chest Squeeze Push-Up

You can hit your chest using a close grip with this variation. If you have a medicine ball, or basketball, use it as the point of contact for your hands.

3. Commando Push-Up Jack

The movement of changing your stance from narrow to wide helps target the chest from multiple angles.

Source: Courtesy of Kevin Cullum

4. Archer Push-Up

The archer push-up is part of the best push-up exercises for a better chest list because you can target each pec with more of your body weight each rep. It is almost like a supported one-arm push-up.

5. Staggered Plyometric Push-Up

A harder variation of the push-up that you should keep in mind if you’ve progressed past the point of a regular push-up. This will challenge your chest differently because each hand is placed either above or below the line of the shoulder, creating instability.

6. Platform Push-Up with Negative

You can use books, chairs, stairs or anything that is sturdy and elevated to perform this exercise. Get into a push-up position, and lower your body slowly for three seconds. You will be able to go lower than normally because of the elevated platform. Explode as fast as possible on the way up.

7. Decline Push-Up

This variation mimics the incline bench press which will target your upper chest.

8. Clap-Up

There are many variations of the clap-up itself, but it basically means you will clap your hands after exploding up from a normal push-up. If you are unable to clap as of it, skip that part and simply practice explosive push-ups without clapping.

9. Wide Grip Push-Up

By placing your arms wider apart, you put yourself in a position that requires more horizontal abduction than a regular push-up. Lower your body until your chest almost touches the ground.

10. Spiderman Push-Ups

The spider-man push-up is great if clap-ups are difficult for you, but you still want to emphasise more work on your upper body. Simply bring a knee up when you are lowering your body until the knee almost touches the elbow and press back up. Change to the other side.

11. Knee-to-Elbow Push-Up

Very similar to the previous variation, but this time you will be bringing your knee to the elbow across your body. If you lift your left knee, bring it closer to your right elbow when lowering your body.

12. Pike Push-Up

The pike push-up is more of a shoulder exercise, but if you are on a raised platform (both feet and hands) you will also get a good stretch and tension on your upper chest.

You may also try a compound movement similar to the pike push-up known as the Hindu push-up.

And those are the 12 best push-up exercises for a better chest according to Max Posternak. To see how to perform each of these movements, click on the video below.

VIDEO – Best Push-Up Exercises For A Better Chest

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In the video below, 3 different guys try the challenge to find out how well it would work for them.

Scroll down and watch for the full results.

What are the Benefits of a Strong Chest?

Having a strong chest can provide a number of benefits, including:

Improved posture: A strong chest can help you maintain good posture by pulling your shoulders back and preventing slouching.

Enhanced athletic performance: A strong chest can improve your performance in sports that require upper body strength, such as basketball, football, and swimming.

Source: Domagoj Bregant on Pexels

Increased upper body strength: A strong chest can improve your upper body strength and help you lift heavier weights in exercises like the bench press, push-ups, and dips.

Reduced risk of injury: A strong chest can help stabilize your shoulders and prevent injuries to the rotator cuff muscles.

Improved aesthetics: A well-developed chest can enhance your physical appearance and give you a more defined and muscular chest.

Overall, having a strong chest can not only improve your physical performance but also enhance your appearance and help prevent injuries.

Video – 3 Guys Do 200 Push ups a Day For 30 days, These Are The Results

What are the Advantages of Push Ups?

Push-ups are a simple and effective exercise that offer a variety of advantages, including:

• Strengthens multiple muscles: Push-ups are a compound exercise that engage multiple muscle groups, including the chest, shoulders, triceps, core, and even the legs.
• No equipment needed: Push-ups can be done anywhere, without the need for any equipment or a gym membership.
• Can be modified for different fitness levels: Push-ups can be modified to suit different fitness levels, such as doing them on the knees or against a wall for beginners, or adding variations like incline, decline or diamond push-ups for more advanced exercisers.
• Improves posture: Push-ups can help improve your posture by strengthening the muscles in your back and shoulders that are often weak or neglected.
• Boosts cardiovascular health: Performing push-ups at a moderate to high intensity can help increase heart rate and provide a cardiovascular workout.
• Builds upper body strength: Push-ups can help build upper body strength, especially in the chest, shoulders, and triceps.
• Improves muscular endurance: Doing sets of push-ups can help improve muscular endurance, allowing you to perform other exercises for longer periods of time.

Overall, push-ups are a versatile exercise that can be adapted to suit different fitness levels, and offer a range of benefits for the body, from building strength to improving posture and cardiovascular health.

What are the Muscles of the Chest?

The muscles of the chest, also known as the pectoral muscles, include the following:

Pectoralis Major: This is the largest muscle of the chest and is responsible for moving the arm towards the centre of the body, such as during a bench press or a push-up.

Pectoralis Minor: This smaller muscle lies beneath the pectoralis major and helps stabilize the shoulder blade.

Serratus Anterior: This muscle lies beneath the pectoralis muscles and helps to rotate the shoulder blade and lift the arm overhead.

Source: Courtesy of CrossFit Inc.

All of these muscles work together to provide strength and stability to the chest and upper body, and are commonly targeted in exercises such as push-ups, bench press, and dumbbell flys.

Why are Healthy Habits Important for Long Term Fitness?

Healthy habits are essential for long-term fitness because they help establish a sustainable lifestyle that supports overall health and wellness. Some key reasons why healthy habits are important for long-term fitness include:

• Consistency: Healthy habits, such as regular exercise, a balanced diet, and adequate sleep, help establish a consistent routine that promotes long-term fitness.
• Improved health: Healthy habits can help reduce the risk of chronic diseases, such as heart disease, diabetes, and obesity, which can negatively impact long-term fitness and overall health.
• Increased energy: Engaging in healthy habits can help improve energy levels, making it easier to maintain an active lifestyle and stay committed to long-term fitness goals.
• Improved mental health: Regular exercise and healthy habits have been shown to improve mental health by reducing stress, anxiety, and depression, all of which can impact long-term fitness.
• Sustainable lifestyle: Healthy habits are sustainable and can be maintained over the long term, making them a more effective approach to achieving long-term fitness goals compared to fad diets or unsustainable workout routines.

Overall, healthy habits are important for long-term fitness because they establish a sustainable lifestyle that supports overall health and wellness, making it easier to achieve and maintain fitness goals over the long term.

What are the Benefits of Training at Home?

Training at home can provide a number of benefits, including:

Convenience: Training at home eliminates the need to travel to a gym or fitness center, making it more convenient to fit exercise into a busy schedule.

Flexibility: Training at home allows for more flexibility in terms of workout times and frequency, as you can exercise whenever it is convenient for you.

Privacy: Training at home can provide a greater sense of privacy and comfort, which can be especially important for those who are self-conscious or intimidated by working out in public.

Cost-effective: Training at home can be a cost-effective alternative to gym memberships or expensive exercise equipment.

Customizable workouts: Training at home allows for more flexibility in terms of exercise selection and customization, as you can create a workout routine tailored to your specific fitness goals and preferences.

Personalized attention: Training at home allows you to focus solely on your own workout, without the distractions or interruptions that can occur in a gym setting.

Training at home can be a convenient, cost-effective, and customizable way to achieve your fitness goals, while also providing a sense of privacy and comfort.

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We know the holy grail of chest exercise is the bench press. Hell, we even wrote an article claiming it was the best exercise for chest. Then why would you continue reading this? Because you need to add variation to your training to see better gains.

And this is when Troy Adashun comes to play. He is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts. He decided to tell people to stop bench pressing and check out 3 chest exercises even better for chest gains.

Chest Exercises Even Better for Chest Gains

For Adashun, chest growth comes from peak activation when choosing the right exercise. He particularly doesn’t do much bench press, sometimes the incline barbell, sometimes the flat with dumbbells. So what does he do? These are the 3 chest exercises even better for chest gains in his opinion.

These exercises will use a cable machine.

1. Komodo Chest Flyes

Using a cable machine, go from a slightly high to low trajectory and to make use of peak activation you want to cross your hands in front of your body and squeeze your chest muscles for a full second at the end of the movement.

Perform 3 sets of 30 seconds time under tension and the 4^th set increase the weight and perform 8-10 reps with perfect form.

This exercise should target your inner chest and lower chest.

2. Low Flyes

This exercise mimics the dips and will target your lower chest tremendously.

It is very similar to the previous exercise, but you should aim to “punch down” towards the floor instead of inclined to the floor as you did in the Komodo chest flyes.

Do the same trick of squeezing your muscles at the top of the movement and keeping it under tension for a second. Apply the same sets and reps technique from before with 3 sets of 30 and one set of 8-10 reps with heavier load.

3. Wolverine Low Cable Fly

Source: Pixabay

The last in this list of chest exercises even better for chest gains is one that will target your upper chest.

Again, use peak activation and cross your arms in front of your body. Also, the same idea of sets and reps with 3 sets of 30 and one set of 8-10 reps.

These exercises above are very similar to other cable crossovers that you’ve probably seen before, but with different names because Troy Adashun uses what he calls peak activation. To know exactly how to do these exercises, see the video below.

VIDEO – Chest Exercises Even Better for Chest Gains

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If you want to achieve that ‘big chest’ look, you need to work on strengthening your upper pecs. Strengthening these muscles will help you achieve a healthier posture as well as improving overall strength and performance in other movements, such as pushing or pulling exercises.

The muscles that make up the upper chest are the clavicular pectoralis major (upper pec) and the sternal pectoralis major (lower pec).

The upper chest muscles are the clavicular pectoralis major (upper pec) and the sternal pectoralis major (lower pec). These muscles are responsible for rotating your upper arm inward. They also contribute to flexion of the shoulder joint, adduction of the upper arm and depression of your shoulders.

Source: Depositphotos / Obi Vincent

Working out these muscles can help you develop a strong, well-balanced physique by strengthening not only your chest but also other areas such as arms, back, shoulders and abs.

Strengthening your upper pecs will help you to get that ‘big chest’ look.

Strengthening your upper pecs will help you to get that ‘big chest’ look. You can do this with dumbbells, a barbell, or resistance bands. Do a variety of exercises to work the different parts of your chest.

When you’re trying to get a ‘big chest,’ it’s important to focus on strengthening your upper pecs. These muscles are very visible, and they will help you get that look that most people want when they think of working out or going to the gym.

Add these rare upper chest exercises from Gravity Transformation into your training.

1. Rare Upper Chest Exercises – Reverse grip bench press

This increases muscular activation of the upper head (clavicular head) and will help you to build the upper chest in a new way.

• Make sure that your hands shoulder width apart.
• Keep elbows close in to the body.
• Keep your thumbs around the barbell the whole time.
• Don’t lock out your elbows fully at the top.
• Go lighter than you would for your regular bench press

2. Rare Upper Chest Exercises – Cross-body incline chest press

You can perform this on a hammer press machine, or set up your bench next to the cable machine and go from there (see the video below).

This will mimic the same motion. The cable also keeps constant tension.

3. Rare Upper Chest Exercises – Standing Svend press

This is not a well know chest exercise but it is tremendously effective.

Add it to the end of your workout, after you have completed all the rest of your heavy pressing exercises.

4. Rare Upper Chest Exercises – Hex press/ Incline hex press

The Hex Press will hit your upper chest in a unique way. Adding an incline will further enhance the stimulus on that part of your body.

Squeeze them really tightly together.

5. Rare Upper Chest Exercises – Incline chest fly (With Cables)

Here the cables will maintain constant tension on the chest. Lying down on the incline bench will also make the exercise harder, and your gains better.

The line of resistance for the cables on the incline bench hits the upper chest much more effectively.

Try keeping your hands open on the way down for even better chest activation.

Squeeze at the top.

6. Fly variation

This is a floor exercise that only uses one cable. Work in one side at a time.

Watch the video below for the full description of the movement.

Make sure to move with an arc like motion.

7. Landmine chest press

For this version, rest the barbell on a box as well. This will allow you to load up a much heavier load and challenge your chest even further.

Clasp the bar with a prayer like grip.

Make sure to lower slowly and squeeze as hard as you can.

Video Timestamps

1. Reverse grip bench press 1:04

2. Cross-body incline chest press 2:46

3. Standing Svend press 3:57

4. Hex press/ Inclined hex press 4:59

5. Inclined chest fly (With cables) 5:45

6. Fly variation 7:08

7. Landmine chest press 7:56

Video – Rare Upper Chest Exercises

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The push-up is one of the best bodyweight exercises for your upper body – it is great for building strength in your chest and triceps especially. But some people take it to the extreme and perform 100 push-ups a day for a full month. Jeremy Ethier talked about the effects and side effects of doing that.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

What muscles will grow, and by how much? How much will your strength improve? Are there any side effects you need to be aware of? Is it even worth doing it?

100 Push-Ups a Day for 30 Days

The most noticeable effect you will experience during the first week is called DOMS which stands for delayed onset muscle soreness – the tenderness and soreness you’ll experience in your muscles one to two days after exercise.

Since you’re not used to doing 100 push-ups a day, you will experience the highest amount of soreness in your chest, shoulders and arms during the first few days, but it should die down after the first week. If you feel soreness on your traps or lower back, it means your push-up form is not correct.

Push-Up 101: The Best Guide

In general, our muscles tend to fully recover after 48 hours of rest. So if you are doing 100 push-ups a day, the muscles are not getting enough time to recover and you will feel more fatigued during weeks 3 and 4. And it is during the recovery process that muscles grow bigger and stronger.

By the time week 4 hits, you will have overtrained your frontal muscles of the chest, arms and core, but not your back. That can lead to a hunched-over position with the shoulder rounded forward. To prevent that, you need to work your back and shoulders.

You might also feel discomfort first on your wrists if you are performing push-ups on the floor. If possible, use anything that you can grip to perform the push-up (like a pair of dumbbells or paralletes) so you don’t have to place your hands on the floor.

Source: Ketut Subiyanto on Pexels

After 100 days, you are likely to experience growth in your chest of around 3 millimetres in thickness and the same amount in triceps thickness, Ethier explains.

However, as you get stronger you will need more challenging exercises to keep growing and build muscle.

10 Push-Up Variations to Build Strength, Power and Muscle

Is it worth it? According to Ethier, no. “It just causes too many recovery issues and lacks the progression you need to continue seeing results past those 30 days.” The best benefit of doing 100-push-ups is that it gets you motivated to work out every single day.

Ethier’s opinion is similar to Jeff Cavaliere’s, from Athlean X.

Check out Ethier’s arguments about the 100 push-ups a day for 30 days challenge.

VIDEO – 100 Push-Ups a Day for 30 Days

Read More: How to Build a Bigger Chest at Home in 30 Days

Although it is a curl movement, the spider curl has some extra benefits that the bicep curl does not provide, for example.

How to Do the Spider Curl

In order to correctly perform the spider curl, you will need a bench.

• Start with the bench in an inclined position at around 45 degrees.
• Lie on the bench with your torso and stomach pressed against the backrest of the bench, but with your clavicle free. The top of the bench should be around arm-pit height, allowing you to move your arms with a fairly amount of freedom.
• Grab a dumbbell on each hand with palms facing forward.
• Feel the weight of the dumbbells and let your arms stretch all the way down.
• That is the initial position.
• Bend your elbows and curl the dumbbells all the way up with dumbbells reaching close to your shoulders.
• Squeeze your biceps during the movement and especially at the top of the movement.
• In a controlled manner, lower the weights to the initial position.
• That is one rep.

Mistakes to Avoid

Since you are against gravity on the bench press, it is hard to cheat during the spider curl. However, that is not to say that you could be making some mistakes.

The biggest problem you might make is not contracting your muscles. This could happen if your weights are too heavy and you are relying on momentum to get the reps in.

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Pay attention to the full range of motion. As stated earlier, your rep is counted once you fully extend your arm below the bench. Make use of the freedom your arms have.

Also, make sure you are not moving your entire arms up and down. For the exercise to work its magic, you must keep your shoulders and upper arms locked in, while your forearms do the lifting.

Muscles Worked

The spider curl is an isolation exercise, meaning it targets specifically only one muscle group.

• Biceps

More specifically, the spider curl targets the short head of the bicep. This part of the bicep stabilises the shoulder joint when you are carrying heavy loads, for example.

Benefits of the Spider Curl

The shorter head of the bicep is often neglected when working out. The spider curl is one of the best exercises to target that specific muscle.

Source: Damir Spanic

The best benefit of doing spider curls is the fact that, due to having your arms stretched from the initial position, it allows for a longer time under tension. This creates greater metabolic stress, which translates to better gains for your biceps.

As you are doing the exercise with dumbbells, you are fixing possible strength imbalances you have in one bicep compared to the other.

Variations of the Spider Curl

There are not many variations of the spider curl. Most commonly you see people utilising a barbell or an EZ bar, instead of the dumbbells.

Utilising a Barbell

The set-up and movement pattern are exactly the same as with dumbbells. The barbell is often used because it is easier to overload with higher weights, whereas the dumbbells are better to correct strengths imbalances.

Utilising an EZ Bar

The EZ bar, due to its undulating handle, will activate even more your biceps and it is also a joint-friendly grip. If you have wrists problems, this is your way to work out.

How Much Weight and Rep Range?

Before thinking about how much weight and how many reps you should do, you should consider the purpose of the spider curl.

As an isolation exercise that focuses specifically on your biceps, it is advisable to do it as a warm-up and stretch of your biceps, or as a finisher move, at the end of your training routine.

In both options, the best you can do is choose a relatively lightweight one. For a warm-up, you want to wake up your muscles and not push them too hard. As a finisher, you want to exhaust your biceps that have already done some previous work, so you will not be able to lift too heavy anyways.

We recommend utilising weights that you can normally lift easily around 10 times. As you will be doing this as a finisher (or warm-up), you want it to be lighter than usual.

Begin with 2 or 3 sets of 8-12 reps. If you still have enough gas in the tank, perform another set to failure (if this is a finisher exercise), or another set (if you are doing spider curl as a warm-up exercise).

Read More: 16 Fun Bicep Curl Arm Workouts for All Athletes

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Grow your upper body with these effective barbell exercises:

Source: CrossFit Inc

The chest muscles, scientifically known as the pectoralis major and minor, play a crucial role in upper body movement. A well-developed chest not only adds symmetry to your physique but also contributes to functional strength and stability.

To embark on the journey of sculpting your pectorals, it’s essential to incorporate a variety of exercises that target different aspects of the chest muscles. This article will explore three perfect exercises to help you achieve a more attractive chest, providing a balanced approach to both strength and aesthetics.

Whether you’re a beginner or a seasoned fitness enthusiast, these exercises can be tailored to your fitness level, making them versatile tools in your chest-building arsenal. Get ready to embark on the quest for a chest that not only turns heads but also enhances your overall physical prowess.

Bench Press Mastery: A Key Exercise for Chest Enhancement

When it comes to sculpting a more attractive chest, few exercises rival the effectiveness and versatility of the bench press. Considered a cornerstone in strength training, the bench press primarily targets the pectoralis major, making it a key player in any chest enhancement routine.

Understanding the Bench Press

The bench press is a compound movement that engages multiple muscle groups, including the chest, shoulders, and triceps. It involves lying on a bench and lifting a weighted barbell or dumbbells in a controlled motion. The exercise not only stimulates muscle growth but also promotes upper body strength and power.

Perfecting Your Form

To maximize the benefits of the bench press, it’s crucial to focus on proper form. Begin by lying flat on a bench, feet planted firmly on the ground. Grip the barbell or dumbbells with hands slightly wider than shoulder-width apart. Lower the weight to your chest in a controlled manner, ensuring your elbows form a 90-degree angle before pressing the weight back up.

Maintaining a stable and arched back, along with controlled breathing, is essential for preventing injuries and maximizing muscle engagement. Start with a weight that challenges you but allows for proper form, gradually increasing the resistance as your strength improves.

Variations for Versatility

While the traditional barbell bench press is a go-to exercise, incorporating variations can add diversity to your routine and target different areas of the chest. Incline bench press emphasizes the upper chest, decline bench press targets the lower chest, and dumbbell bench press enhances stabilizer muscles.

Source: Photo courtesy of CrossFit Inc.

Integrating Bench Press into Your Routine

For optimal results, include the bench press in your chest workout routine at least once a week. Experiment with different rep ranges and resistance levels to keep your muscles challenged and promote continuous growth. Combining the bench press with other chest exercises creates a comprehensive approach to chest enhancement, ensuring balanced development.

Bench press mastery is a critical aspect of building a more attractive chest. By incorporating this compound exercise into your fitness routine and paying attention to proper form, you can unlock the full potential of your chest muscles. Whether you’re a beginner or an experienced lifter, the bench press is a timeless and effective tool on your journey to chest enhancement and overall upper body strength.

Dumbbell Flyes: Unlocking the Power of Isolation for Chest Definition

In the pursuit of a sculpted and well-defined chest, incorporating isolation exercises is key to targeting specific muscle groups effectively. Dumbbell flyes are one such exercise that takes center stage in unlocking the power of isolation for chest definition.

Targeting the Pectorals

Dumbbell flyes primarily focus on the pectoralis major, isolating the chest muscles and promoting a deep stretch and contraction. This isolation technique allows for a more comprehensive workout, honing in on the finer details of muscle development and enhancing chest definition.

Perfecting Your Dumbbell Fly Form

To perform dumbbell flyes effectively, lie on a flat bench with a dumbbell in each hand. Start with the weights extended above your chest, arms slightly bent. Lower the dumbbells out to your sides in a wide arc, feeling a stretch in your chest. Return to the starting position by squeezing your chest muscles, keeping a slight bend in your elbows.

Maintaining control throughout the movement is crucial to prevent unnecessary strain and ensure that the chest muscles are the primary focus. Start with a weight that challenges you without compromising your form, gradually increasing resistance as your strength improves.

The Benefits of Isolation

Unlike compound exercises such as the bench press, which engage multiple muscle groups, dumbbell flyes isolate the chest muscles. This targeted approach allows for a more profound mind-muscle connection, emphasizing the intricate fibers of the pectorals. The result is enhanced chest definition and a more aesthetically pleasing appearance.

Incorporating Dumbbell Flyes into Your Routine

To fully unlock the power of isolation for chest definition, integrate dumbbell flyes into your chest workout routine. Begin with a moderate number of sets and repetitions, focusing on quality over quantity. As your chest strength and endurance improve, consider incorporating different variations such as incline or decline dumbbell flyes to target various angles of the chest.

Dumbbell flyes stand out as a powerful tool in the quest for chest definition. By incorporating this isolation exercise into your routine, you can sculpt and shape your chest muscles with precision.

Whether you’re a beginner or an advanced lifter, dumbbell flyes offer a versatile and effective means of enhancing chest aesthetics. Unlock the full potential of your chest muscles with this isolation exercise, and watch as your chest takes on a more defined and chiseled appearance.

Push-Up Variations: Building a Chiseled Chest Anywhere, Anytime

When it comes to building a chiseled chest without the need for fancy gym equipment, push-ups emerge as the ultimate go-to exercise. Simple yet incredibly effective, push-ups and their various variations can be performed anywhere, at any time, providing a versatile and accessible solution for chest development.

The Foundation: Classic Push-Ups

Classic push-ups are the foundation of chest exercises, engaging the pectoralis major, deltoids, and triceps. Begin in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. This fundamental exercise sets the stage for more advanced variations.

Diamond Push-Ups for Inner Chest Definition

To target the inner chest and triceps, incorporate diamond push-ups into your routine. Form a diamond shape with your hands directly under your chest. As you lower your body, keep your elbows close to your sides. This variation intensifies the focus on the inner chest, promoting a more chiseled appearance.

Wide-Grip Push-Ups for Outer Chest Emphasis

Conversely, wide-grip push-ups emphasize the outer chest. Place your hands wider than shoulder-width apart to create a broader range of motion. This variation recruits different muscle fibers, contributing to a more well-rounded chest development.

Incline and Decline Push-Ups for Varied Angles

Adjusting the angle of your push-ups adds complexity and targets different areas of the chest. Incline push-ups, with your hands elevated on a surface, emphasize the upper chest, while decline push-ups, with your feet elevated, target the lower chest. Incorporating these variations ensures a comprehensive workout for overall chest development.

Plyometric Push-Ups for Power and Definition

To enhance power and explosiveness, consider adding plyometric push-ups to your routine. This dynamic variation involves pushing off the ground with enough force to lift your hands off momentarily. Plyometric push-ups not only contribute to chest definition but also improve upper body strength and agility.

The Convenience of Anytime, Anywhere Training

One of the major advantages of push-up variations is their convenience. Whether you’re at home, in a hotel room, or at the park, you can perform push-ups without the need for specialized equipment. Consistency is key, and the accessibility of push-up variations allows you to maintain your chest-building routine regardless of your location.

Building a chiseled chest doesn’t always require elaborate gym setups. Push-up variations offer a simple yet effective way to sculpt your chest muscles, providing versatility and accessibility for anyone committed to their fitness goals. Whether you’re a beginner or an advanced fitness enthusiast, incorporating these push-up variations into your routine can lead to a more defined and aesthetically pleasing chest, anytime and anywhere.

Conclusion

In the quest for a more attractive and chiseled chest, the combination of bench press mastery, dumbbell flyes, and push-up variations forms a comprehensive approach to chest enhancement. These exercises, each with its unique benefits, cater to a range of fitness levels and preferences, allowing individuals to tailor their routines for optimal results.

Bench press mastery, with its emphasis on compound movements, lays a strong foundation for overall chest strength and development. Dumbbell flyes take a more targeted approach, unlocking the power of isolation to enhance chest definition and aesthetics. Meanwhile, the versatility and accessibility of push-up variations provide a convenient solution for building a chiseled chest anywhere, anytime.

Remember that consistency is key in any fitness journey. Incorporate these exercises into a well-rounded chest workout routine, adjusting the intensity and volume based on your fitness level and goals. Whether you’re aiming for increased strength, muscle definition, or both, the synergy of these exercises can propel you toward a more attractive and chiseled chest.

As you embark on this journey, pay attention to proper form, stay committed to your routine, and listen to your body. Adapt the exercises to suit your individual needs and gradually challenge yourself as your strength progresses.

With dedication and the right combination of exercises, you’ll be well on your way to achieving the chest aesthetics you desire, boosting not only your physical appearance but also your overall confidence and well-being. Cheers to sculpting a chest that turns heads and elevates your fitness journey to new heights!

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3 Better Exercises for Building a Perfect Chest

“If you want to get a bigger chest it’s all about choosing the best chest exercises that put peak activation on every section of your chest.”

Source: CrossFit Games / Depositphotos

“This chest workout is with a cable machine only, and I show you 3 chest exercises that will target every section of your chest. The real gold nugget in this video however is the form explanation of these chest exercises and how you can achieve “peak activation” to further enhance your chest hypertrophy and get a big chest fast!”

“I’ve made a ton of chest workout videos on this channel. But if I had to only use one machine for the rest of my life to build an aesthetic chest, I would probably choose these cable chest exercises because of the targeted activation that you can place on your pecs from the specific angles.”

“Adduction is one of the main ways we are able to target our chest, and these moves all incorporate some adduction paired with peak contraction at the top of each rep!”

“Try these 3 cable chest exercises and make sure to screenshot the balloon method chest workout at the end of the video so you can maximize the 3 science backed ways we all build muscle! Also, a ton of you ask for inner chest exercises, outer chest exercises, upper chest exercises, lower chest exercises, etc. Don’t overcomplicate your chest training, you can hit every section of your chest with just these 3 cable chest exercises!”

Komodo Chest Flyes

Firstly, set up the cable machine with the cables at a slightly high to low angle.

When you perform the movement, cross your hands in front of your body and squeeze your chest muscles as hard as you can to achieve peak activation. Do this for at least a second with every rep.

You can find deeper instructions on how to achieve this in the video below.

Low Flyes

Here we target the lower chest and the movement mimics dips, so you will get a huge chest pump.

Think about “punching downwards” whilst aiming at the floor. You are not at an incline as you are in the previous Komodo Chest Flyes.

Tense your muscles as tightly as you can at the top of the movement.

Again, shoot for 3 sets of 30 reps and a final killer of 8-10 reps with heavier weights.

Wolverine Low Cable Fly

This will target the upper chest.

Aim for 3 sets of 30 with a final set of 8-10 reps.

Video – 3 Better Exercises for Building a Perfect Chest

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Chest Muscles

The chest muscles are a group of large, flat muscles that make up the middle area of the chest. The muscle fibres in these muscles run from front to back and from top to bottom.

The pectoralis major is the primary muscle that makes up this region and it’s responsible for generating most of the force behind pushing movements like push-ups and bench presses.

Pectoralis Major

The pectoralis major is a muscle of the anterior chest wall. It is the largest and most superficial of the three pectoral muscles, and its origin is from both clavicles (collarbones). The pectoralis major inserts into both bones of your upper arm, known as humeri.

Source: Snoridge CrossFit

The middle section of this muscle controls expansion movements such as lifting weights or performing push-ups. It also helps lift your shoulders up toward your ears when you raise your arms in front of you. In fact, when you think about it, just about any time we lift something heavy—whether it be groceries or our kids—we’re using this muscle!

Pectoralis Minor

This is a small muscle that attaches to the ribs and helps to pull them together. It’s an important muscle for posture, so it’s important to strengthen it. You can do this by doing pushups for example.

Serratus Anterior

The Serratus Anterior is a muscle that lies on the side of your rib cage. Like several other muscles, it attaches to a variety of bones in order to facilitate its movements. The Serratus Anterior attaches to the lower eight ribs and the thoracic spine (the area between your neck and upper back).

This muscle helps with shoulder protraction, scapular protraction and upward rotation. In other words, when you perform any movement involving these three actions—such as throwing a ball or swinging a bat—you use your serratus anterior muscles.

What is Adduction?

Adduction is the movement of a structure towards the midline of the body. Many muscles in your upper and lower body can perform adduction. The obliques are responsible for adducting your upper and lower body.

What is Abduction?

Abduction is the act of moving a limb away from the midline of the body.

It’s the opposite movement to adduction, which is moving a limb towards the midline of your body.

Conclusion – 3 Better Exercises for Building a Perfect Chest

If you want to make your chest muscles stronger, you should try doing different types of flyes as you see in the video above.

Benefits of Bigger Forearms

Having strong forearms offers several benefits that extend beyond just aesthetic considerations. Here are some of the key advantages of developing strong forearms:

Improved Grip Strength:

Strong forearms contribute significantly to grip strength. This is essential in various daily activities, such as carrying groceries, opening jars, and holding onto objects securely.

Enhanced Athletic Performance:

In many sports, a strong grip is crucial for success. Athletes in activities like rock climbing, weightlifting, wrestling, and martial arts, among others, benefit from powerful forearms to maintain control and perform optimally.

Source: DreamLens Production on Pexels

Reduced Risk of Injuries:

Strengthening the muscles in the forearms can provide better stability to the wrists and hands, reducing the risk of injuries and strains during physical activities.

Functional Daily Activities:

Strong forearms make everyday tasks more manageable. Activities such as typing, carrying bags, and lifting objects become easier and less fatiguing when the forearms are well-developed.

Improved Hand Dexterity:

The muscles in the forearms play a vital role in controlling hand movements and dexterity. Developing strong forearms can enhance fine motor skills and coordination.

Better Wrist Support:

Strong forearms provide better support to the wrists, which is particularly beneficial for individuals involved in activities that put stress on the wrists, such as typing, playing musical instruments, or performing manual labor.

Aesthetic Appeal:

Well-developed forearms can contribute to a balanced and aesthetically pleasing physique. Strong forearms complement the overall appearance of the arms and upper body.

Improved Lifting Capacity:

When lifting weights or performing resistance training, strong forearms allow for a more secure grip on barbells, dumbbells, and other equipment, facilitating better control and lifting capacity.

Enhanced Muscle Symmetry:

Strong forearms contribute to overall muscle symmetry. Neglecting forearm development can lead to imbalances in the upper body, affecting both appearance and function.

Increased Bone Density:

Engaging in resistance training for the forearms can contribute to increased bone density, promoting overall skeletal health.

Source: Photos Courtesy of CrossFit Inc

Incorporating forearm exercises into your fitness routine can help you enjoy these benefits and promote overall strength and functionality in your upper extremities.

Unfortunately, many individuals attempting to strengthen and enlarge their forearms through dedicated workouts often overlook the intricate network of forearm muscles and their specific functions.

Relying solely on conventional wrist curls and extensions, while beneficial to some extent, may not effectively target all the forearm muscles for optimal growth.

Video

In this video are three straightforward tips, complete with exercises tailored for substantial forearm development, to help you achieve the forearm growth you desire promptly.

The initial tip for enhancing forearm size involves substituting standard bicep curls with “forearm-focused” curls to shift emphasis and promote growth in two key forearm muscles: the brachioradialis and the pronator teres.

Altered Grips

Alter your grip from supinated to pronated, as this not only maximizes activation in both the brachioradialis and pronator teres but also minimizes biceps engagement. Additionally, incorporate accommodating resistance during the curling motion to target the brachioradialis more effectively.

The second tip underscores the importance of including direct forearm exercises, emphasizing dynamic contractions that traverse the full range of motion for optimal muscle growth. Select exercises that engage all forearm muscles and their respective functions.

Examples include behind-the-back barbell wrist curls and standing barbell wrist extensions for wrist flexion and extension, respectively.

Forearm Adduction and Abduction

For forearm adduction and abduction, perform dynamic barbell suitcase holds. Pronation and supination can be targeted by placing your forearm on a bench, holding the bottom of a light dumbbell, and rotating it left and right.

The final tip focuses on integrating forearm exercises into your workout routine. Whether you opt for shorter, more frequent forearm workouts or longer, less frequent sessions, the key is to align with your preferences and workout split to prevent forearm soreness from interfering with primary lifts.

By incorporating these tips, including grip swaps, a comprehensive forearm routine, and seamless integration into your workouts, you can accelerate forearm growth and enhance overall grip strength significantly.

For comprehensive muscle growth across all muscle groups, including forearms, it’s crucial not to overlook essential aspects of your program, such as exercise selection, training volume, and, most importantly, nutrition. Ignoring these factors may impede your muscle-building progress.

Muscles of the Forearms

The forearms consist of a complex network of muscles responsible for various movements of the wrists, hands, and fingers. The primary muscles of the forearms are divided into two main groups: the anterior (front) compartment and the posterior (back) compartment.

Anterior Compartment Muscles:

• Flexor Digitorum Superficialis: This muscle flexes the middle phalanges of the fingers and assists in flexing the proximal phalanges.
• Flexor Digitorum Profundus: Responsible for flexing the distal phalanges of the fingers.
• Flexor Carpi Radialis: Flexes and abducts the hand at the wrist.
• Palmaris Longus: A slender muscle that flexes the hand at the wrist.
• Flexor Carpi Ulnaris: Flexes and adducts the hand at the wrist.
• Pronator Teres: Plays a role in pronating the forearm (rotating it inward).
• Flexor Pollicis Longus: Flexes the thumb.
• Pronator Quadratus: Assists in pronating the forearm.

Posterior Compartment Muscles:

• Extensor Digitorum: Extends the fingers at the metacarpophalangeal joints.
• Extensor Carpi Radialis Longus and Brevis: Extend and abduct the hand at the wrist.
• Extensor Carpi Ulnaris: Extends and adducts the hand at the wrist.
• Supinator: Plays a role in supinating the forearm (rotating it outward).
• Abductor Pollicis Longus and Extensor Pollicis Brevis: Extend and abduct the thumb.
• Extensor Indicis: Extends the index finger.
• Brachioradialis: Flexes the forearm at the elbow and helps in pronation and supination.

These muscles work together to facilitate a wide range of movements, including flexion and extension of the wrist and fingers, pronation and supination of the forearm, and abduction and adduction of the hand.

Strengthening these muscles through targeted exercises can contribute to improved grip strength and forearm development.

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The Perfect Biceps Workout for Muscle Mass and Great Looking Arms

The chest is one big muscle group, but we people in the fitness industry tend to divide it into three parts: lower, middle, and upper chest. That happens mainly because the muscle fibres are angled differently from lower, mid and upper. To target each part specifically, you should follow the muscle fibres and apply progressive overload.

To develop the upper chest, exercises that involve a higher degree of shoulder flexion such as incline bench press, incline dumbbell press, and incline flyes can be helpful. These exercises target the upper fibres of the chest muscle and can help to create a more defined and aesthetically pleasing chest.

But the exercises mentioned above are what everyone does all the time. Not that they are bad for muscle growth – on the contrary – but adding variety to one’s workout is a sure way to keep increasing your body’s fitness and ensure hypertrophy as long as you follow progressive overload basics.

How to Force Muscle Growth – 5 Methods of Progressive Overload

And if you want something different for your upper chest, you have landed on the right link. These forgotten upper chest exercises were first shared by Troy Adashun, he is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts.

To continue improving your upper chest in both size and strength, scroll down to see what you can do without the need of resorting to the bench press.

5 Forgotten Upper Chest Exercises to Force Muscle Growth

As mentioned before, you won’t be needing a bench for these exercises. “We’re going to help you guys activate that clavicular head, those upper chest muscle fibres because these fibres are extremely tough to develop,” Adashun says.

The exercises are:

1. Clavicular Dumbbell Raises – 3 sets of 30 seconds under tension
2. Barbell Incline – 3 sets of 6-8 heavy reps
3. Dumbbell Incline – 3 sets of 8-10 reps, drop 30% of the weight and another 8-10 reps
4. Dumbbell Floor Pullover and Squeeze Press Superset – 3 sets of 8-10 reps
5. Standing Squeeze Press or Landmine Press – 3 sets of 30 seconds under tension

Rest between 45-60 seconds between each set.

If you want to go a bit further, Adashun explains there is one last forgotten upper chest exercise you can add as a finisher:

• Head Butt Push-Ups – 3 sets of as many reps as possible

And since these are not-so-common exercises, your best bet is to see Adashun doing the movements and explaining them so you know if you want to incorporate one or more into your training sessions.

See the video below then.

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Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your chest:

1. Strengthening your chest muscles: Chest exercises like bench press, push-ups, and dumbbell flyes can help you build stronger chest muscles. This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
2. Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
3. Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
4. Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
5. Improved athletic performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, football, and rock climbing.

Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure that you’re targeting all the muscles in your chest, as well as other muscles in your upper body.

Source: Anya Juárez Tenorio on Pexels

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The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.

In general, it is recommended that you train your chest muscles at least once per week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

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It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.

Overall, the frequency at which you should train your chest will depend on your individual goals and fitness level, so it’s best to consult with a certified fitness professional who can help you design a personalized workout plan that meets your needs.

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Source: Photo courtesy of CrossFit Inc.

While traditional shoulder exercises like overhead presses and lateral raises have long been staples in shoulder training, there’s a world of untapped potential waiting for those who are willing to explore unconventional approaches.

In this article, we delve into the realm of barbell exercises that go beyond the ordinary, introducing three unusual yet highly effective techniques to help you sculpt attractive and wide shoulders.

Shoulder development is not only aesthetically pleasing but also crucial for overall strength and functionality. Strong and well-built shoulders contribute significantly to upper body stability and assist in various daily activities, making them an integral part of any comprehensive fitness regimen.

We’ll compare the benefits of these unconventional barbell exercises against more traditional counterparts, highlighting the unique advantages they bring to the table. By incorporating these exercises into your shoulder workout routine, you can target different angles and engage various muscle fibers, promoting a more comprehensive and effective shoulder development strategy.

Prepare to break away from the routine and discover the power of innovation as we explore three unusual barbell exercises that can elevate your shoulder training to new heights.

Whether you’re a seasoned gym-goer or a fitness novice, these exercises offer a fresh perspective on shoulder development, promising to add both variety and effectiveness to your workout regimen. Are you ready to redefine your shoulder workouts and unlock the secrets to achieving those broad, attractive shoulders you’ve always desired? Let’s dive in!

The Importance of Shoulder Development

Strong and well-developed shoulders are not just about aesthetics; they play a pivotal role in overall strength, stability, and functional fitness.

The shoulders, or deltoids, are a complex muscle group consisting of three main heads: the anterior (front), lateral (side), and posterior (rear) deltoids. Understanding the significance of shoulder development goes beyond the desire for a V-shaped physique; it encompasses various aspects of physical well-being.

Upper Body Strength and Stability

The shoulders act as a bridge between the upper arms and the torso, forming a crucial part of the kinetic chain in many upper body movements. Whether you’re lifting weights, performing push-ups, or engaging in daily activities like lifting objects, strong shoulders provide the necessary stability and support.

Enhanced Athletic Performance

In sports and athletic endeavors, shoulder strength and mobility are often determining factors. From throwing a ball to swimming, a well-developed shoulder girdle contributes to improved performance and reduced risk of injuries. Athletes across different disciplines recognize the importance of robust shoulders in achieving their peak potential.

Injury Prevention

Neglecting shoulder development can lead to muscular imbalances and increase the risk of injuries. Strong shoulders contribute to better posture, reducing the strain on the neck and upper back. Additionally, a balanced shoulder workout routine can prevent overuse injuries by ensuring that all three deltoid heads receive adequate attention.

Functional Fitness and Daily Activities

Many daily tasks, such as reaching overhead, carrying groceries, or even sitting at a desk, rely on shoulder strength and flexibility. Well-developed shoulders make these activities more manageable, promoting overall functional fitness and enhancing the quality of daily life.

Aesthetic Appeal

Of course, the aesthetic benefits cannot be overlooked. Broad and sculpted shoulders create a visually appealing physique, contributing to the coveted V-taper look. Shoulder development complements a well-rounded physique and is a key component of a balanced upper body.

Understanding the multifaceted importance of shoulder development emphasizes the need for a comprehensive and targeted training approach. In the following sections, we’ll explore unconventional barbell exercises that specifically target different aspects of shoulder development, allowing you to reap the full spectrum of benefits associated with strong and attractive shoulders.

Barbell Z-Press: Unconventional Power for Shoulder Development

The Barbell Z-Press stands out as an unconventional yet highly effective exercise that can revolutionize your shoulder training routine.

This movement not only targets the deltoids but also engages the core and stabilizing muscles, making it a versatile addition to your workout arsenal. Let’s dive into the details of the Barbell Z-Press and discover why it’s a game-changer for building attractive and wide shoulders.

Execution

Setup: Sit on the floor with your legs extended straight in front of you, creating a “Z” shape with your body. Place the barbell on your upper chest, gripping it with hands slightly wider than shoulder-width apart.

Pressing Motion: Keeping your back straight and core engaged, press the barbell overhead until your arms are fully extended. Ensure that the barbell moves in a vertical path.

Benefits of the Barbell Z-Press

Strict Form and Isolation:

The seated position eliminates the use of leg drive, promoting strict form and isolating the shoulders. This isolation is crucial for targeting the deltoids without relying on momentum.

Enhanced Core Engagement:

The Z-Press forces your core muscles to work harder to maintain an upright position. This dual engagement of shoulders and core not only strengthens these muscle groups individually but also improves overall stability.

Improved Shoulder Mobility:

As you press the barbell overhead from a seated position, the exercise demands increased shoulder mobility. Over time, incorporating the Z-Press into your routine can contribute to greater flexibility and range of motion in the shoulders.

Balanced Development:

Unlike some traditional shoulder exercises, the Z-Press minimizes the involvement of other muscle groups, ensuring a more balanced development of all three deltoid heads.

Versatility in Equipment:

The beauty of the Barbell Z-Press lies in its simplicity and minimal equipment requirements. All you need is a barbell, making it accessible for various fitness levels and workout settings.

Incorporating the Barbell Z-Press into Your Routine

Consider adding the Barbell Z-Press to your shoulder workout routine as a foundational movement. Aim for moderate to high repetitions, focusing on maintaining proper form throughout each set. As with any exercise, start with a weight that allows you to perform the movement with control, gradually increasing the resistance as your strength and proficiency improve.

The Barbell Z-Press is a testament to the effectiveness of unconventional training methods in achieving well-rounded shoulder development. By embracing this unique exercise, you not only diversify your workout routine but also unlock new pathways to sculpting those attractive and wide shoulders you’ve been working towards.

Barbell Landmine Press: An Angled Approach to Sculpting Wide Shoulders

The Barbell Landmine Press is a dynamic and innovative exercise that brings a fresh perspective to shoulder training. By introducing an angled approach to pressing, this exercise engages the shoulder muscles in a unique way, promoting both strength and stability.

Let’s explore the Barbell Landmine Press and understand why it’s a valuable addition to your arsenal of shoulder-building exercises.

Execution

Setup: Secure one end of the barbell in a landmine attachment or anchor it in a corner. Load weight onto the opposite end of the bar.

Stance: Stand facing the anchored end of the barbell, adopting a shoulder-width stance. Grip the loaded end with one hand at shoulder height.

Pressing Motion: Press the barbell overhead while maintaining a stable stance. Extend your arm fully at the top of the movement, then lower the barbell back down with control.

Benefits of the Barbell Landmine Press

Angled Resistance

The unique angle of the Barbell Landmine Press provides constant resistance throughout the movement, emphasizing different parts of the shoulder muscles compared to traditional vertical presses. This variation contributes to a more comprehensive shoulder workout.

Reduced Stress on Joints

The angled pressing motion often reduces stress on the shoulder joints, making it a suitable option for individuals with shoulder issues or discomfort during traditional overhead presses.

Core Activation

To maintain stability during the press, the core muscles are heavily engaged. The Barbell Landmine Press not only targets the shoulders but also challenges and strengthens the core, promoting overall functional fitness.

Unilateral Focus

Performing the press with one arm at a time allows for a unilateral focus, addressing any muscle imbalances that may exist between the left and right shoulders.

Versatility and Accessibility

The Barbell Landmine Press is versatile and can be adapted to various fitness levels. It can be performed with a standard barbell and landmine attachment, making it accessible to those training in both home and gym environments.

Incorporating the Barbell Landmine Press into Your Routine

Include the Barbell Landmine Press as a fundamental exercise in your shoulder workout routine. Aim for controlled and deliberate movements, focusing on maintaining proper form throughout each repetition. Experiment with different grip positions and stances to target various parts of the shoulder muscles.

Whether you’re seeking to add variety to your shoulder training or looking for an exercise that minimizes joint stress, the Barbell Landmine Press offers a unique solution. Embrace the angled approach, challenge your shoulder muscles from a new perspective, and work towards achieving those wide and attractive shoulders you desire.

Barbell Cuban Rotation: A Twist for Comprehensive Shoulder Development

The Barbell Cuban Rotation, a less conventional yet highly effective exercise, adds a dynamic twist to your shoulder training regimen.

This movement not only targets the deltoids but also engages the rotator cuff muscles, promoting stability and mobility. In this section, we’ll delve into the Barbell Cuban Rotation, exploring its execution, benefits, and why it deserves a place in your quest for attractive and wide shoulders.

Execution

Starting Position: Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands placed slightly wider than shoulder-width.

Initiate the Movement: Begin by retracting your shoulder blades, pulling the barbell toward your chest while keeping your elbows bent at a 90-degree angle.

Rotation Phase: Rotate your arms and the barbell externally, moving them away from your body until your forearms are parallel to the ground.

Return to Starting Position: Reverse the rotation, bringing the barbell back to the initial position, and then lower it back down to the starting position.

Benefits of the Barbell Cuban Rotation

Rotator Cuff Activation

The Cuban Rotation specifically targets the rotator cuff muscles, which play a crucial role in shoulder stability and injury prevention. Strengthening these muscles can enhance overall shoulder health.

Improved Shoulder Mobility

The rotational aspect of this exercise challenges the shoulder joints in a different plane of motion, contributing to improved mobility. This is especially beneficial for individuals looking to enhance their range of motion and flexibility.

Enhanced Posterior Deltoid Engagement

While traditional shoulder exercises often focus on the anterior and lateral deltoids, the Barbell Cuban Rotation places additional emphasis on the posterior deltoids. This balanced engagement contributes to a more well-rounded shoulder development.

Functional Movement Pattern

The rotational movement mimics real-life scenarios where the shoulders are required to move in different planes. This functional aspect makes the Barbell Cuban Rotation a valuable addition to any comprehensive training program.

Prevention of Imbalances

By incorporating exercises that target the often-neglected posterior deltoids and rotator cuff, the Barbell Cuban Rotation helps prevent muscle imbalances, promoting a more symmetrical and aesthetically pleasing shoulder development.

Incorporating the Barbell Cuban Rotation into Your Routine

Integrate the Barbell Cuban Rotation as part of your shoulder workout routine, particularly during the phase dedicated to targeting the posterior deltoids and rotator cuff. Start with a light weight to ensure proper form, gradually increasing the resistance as your strength and proficiency improve.

By including the Barbell Cuban Rotation in your training repertoire, you introduce a valuable element of shoulder care and development. This exercise goes beyond the traditional to address multiple facets of shoulder health, bringing you one step closer to achieving those attractive and wide shoulders you’ve set as your fitness goal.

Benefits of Incorporating Unusual Barbell Exercises for Shoulder Development

While traditional shoulder exercises undoubtedly have their merits, incorporating unusual barbell exercises into your routine can elevate your shoulder training to new heights. These unconventional movements target different aspects of the shoulder muscles and provide a fresh stimulus for growth. In this section, we’ll explore the key benefits of integrating unusual barbell exercises into your shoulder workout regimen.

Targeted Muscle Engagement

Unusual barbell exercises often involve unique movement patterns that can effectively target specific areas of the shoulders. By diversifying your routine, you ensure that all three deltoid heads receive adequate attention, promoting balanced and comprehensive muscle development.

Muscle Confusion and Adaptation

The concept of muscle confusion suggests that constantly challenging your muscles with different exercises prevents adaptation and plateaus. Unusual barbell exercises introduce novel stimuli, keeping your muscles guessing and potentially leading to greater gains in strength and size.

Improved Joint Health

Traditional shoulder exercises can sometimes place repetitive stress on the shoulder joints. Unusual barbell exercises, with their varied angles and movement patterns, offer an opportunity to reduce joint strain while still effectively targeting the shoulder muscles. This can be particularly beneficial for individuals with joint sensitivity or a history of shoulder issues.

Functional Fitness Integration

Many unusual barbell exercises, such as the Barbell Landmine Press and Barbell Cuban Rotation, incorporate functional movement patterns. These movements mimic real-world activities and can contribute to improved overall functional fitness by enhancing your ability to perform everyday tasks with greater ease and efficiency.

Comprehensive Development

Unusual barbell exercises often engage not only the primary shoulder muscles but also various stabilizing muscles and core muscles. This comprehensive engagement promotes a more well-rounded development, addressing muscle imbalances and enhancing overall strength and stability.

Mental Stimulation and Motivation

Breaking away from the monotony of traditional exercises can provide mental stimulation and reignite motivation. The excitement of learning and mastering new movements can contribute to a more positive mindset towards your workouts.

Versatility and Accessibility

Many unusual barbell exercises are versatile and can be adapted to different fitness levels and settings. Whether you’re working out in a gym or at home, incorporating these exercises is often feasible with minimal equipment.

Prevention of Training Plateaus

Traditional exercises, when overused, can lead to training plateaus where progress stalls. By incorporating unusual barbell exercises strategically, you introduce variability that can help you overcome plateaus and continue making gains in shoulder development.

Incorporating unusual barbell exercises into your shoulder training routine offers a myriad of benefits, from targeted muscle engagement to improved joint health and functional fitness. Embrace innovation, challenge your muscles in new ways, and unlock the full potential of your shoulder development journey.

By diversifying your approach, you not only enhance the aesthetics of your shoulders but also promote overall strength, stability, and resilience. It’s time to explore the unconventional and redefine what’s possible in your pursuit of attractive and wide shoulders.

Conclusion: Elevate Your Shoulder Training with Innovation

In the quest for sculpted and wide shoulders, innovation emerges as a key player in achieving transformative results. This article has delved into the realm of unusual barbell exercises, providing a glimpse into a world beyond traditional shoulder workouts. As you embark on your journey to elevate shoulder training, consider the following key takeaways:

Break away from the routine and introduce diversity into your shoulder workouts. Unusual barbell exercises bring a fresh perspective, challenging your muscles in ways that traditional movements may not. This diversification is not only essential for aesthetics but also for well-rounded muscle development.

Source: Courtesy of CrossFit Inc.

Unusual barbell exercises offer the advantage of targeting specific areas of the shoulders, ensuring a more balanced development of the anterior, lateral, and posterior deltoid heads. By addressing all facets of the shoulder muscles, you enhance both the aesthetic appeal and functional strength of your shoulders.

Functional fitness is about preparing your body for real-world activities. Many unconventional barbell exercises incorporate functional movement patterns, contributing not only to muscle development but also to improved overall functionality and everyday mobility.

Shoulder health is paramount, and some traditional exercises may place undue stress on the joints. Unusual barbell exercises, with their varied angles and movement patterns, provide an opportunity to strengthen the shoulders while minimizing joint strain. This is particularly crucial for longevity in your fitness journey.

Plateaus in training can be disheartening, but they are not insurmountable. Introducing innovative exercises prevents your muscles from adapting too quickly, overcoming plateaus and fostering continual progress in strength and size.

The journey to well-developed shoulders is not just physical; it’s also a mental endeavor. Learning and mastering new exercises bring a sense of accomplishment and keeps your workouts mentally stimulating. This renewed motivation can be a powerful driver in achieving your fitness goals.

Whether you’re aiming for a chiseled physique, enhanced athletic performance, or improved functional fitness, tailor your approach to align with your specific goals. Unusual barbell exercises provide the flexibility to customize your routine for a well-rounded and personalized fitness journey.

As you elevate your shoulder training with innovation, remember that the path to attractive and wide shoulders is as unique as you are. Experiment with different exercises, listen to your body, and embrace the journey of continual improvement.

By incorporating the principles of diversity, specificity, and functionality, you’re not just transforming your shoulders – you’re redefining your entire approach to fitness. It’s time to unleash the power of innovation and sculpt the shoulders you’ve always aspired to have.

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The Perfect Biceps Workout for Muscle Mass and Great Looking Arms

Push-ups are one of the best bodyweight exercises that you can do for your upper body. As many people know, it targets your chest, shoulders, triceps and even your abs. The biceps, however, is active to a much smaller degree which makes traditional push-ups not ideal if you want to grow your biceps.

Does that mean you cannot get stronger biceps with push-ups? Of course not!

In a video, sports teacher and YouTube fitness guru Alex Lorenz talked about how to train your biceps with push-ups. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

Check it out.

How To Train Your Biceps With Push-Ups

When you are doing traditional push-ups, the biceps are used as a dynamic stabiliser. That means the muscle activates the elbow and the shoulder to help stabilise the joint and it counteracts the forces of the triceps. So the triceps do most of the work while the biceps keep the elbows stable.

So, how to train your biceps with push-ups? By doing a different variation of the normal push-up, of course. This is conveniently called the bicep push-up.

Change your hand placement and joints by rotating your wrist and forearm until your fingers are pointing backwards when you place your hands on the floor. You should also lean forward with your body, so to put more of your weight on top of your arms.

If you place your wrist not below the shoulder, but further down, it will force your biceps to get to work even more. The further you are from the shoulder, the more you transform this movement into a bicep exercise.

Is this the sole answer on how to train your biceps with push-ups? No. Lorenz explains two more push-up variations that you can do to target your biceps more than traditional push-ups.

One of them is the ring push-up with the turnout at the end. This is a regular push-up done on rings, but at the top of the movement, bring the rings closer together and rotate them outwards. “The outward to inward movement will work on your chest, the arm extension will work on your triceps, and the turnout at the top will work your rotator cuff and also your biceps.”

Know that you can do a similar movement with ring dips, rotating the rings outwards in front of your body at the top of the movement will work on your biceps.

However, perhaps the best bodyweight push-up exercise that will target your biceps is the pelican push-up. That is how you understand how to train your biceps with push-ups. The problem is that it is incredibly difficult to do them for most people.

Source: Tobias Nii Kwatei Quartey on Unsplash

You will also need to use the rings for the pelican push-up. You can use resistance bands to help alleviate the bodyweight that your biceps will lift on each rep.

To learn how to do the pelican push-up, the ring push-up with turnout at the end, or the bicep push-up, click on the video below presented by Alex Lorenz. And that is how to train your biceps with push-ups.

VIDEO – How To Train Your Biceps With Push-Ups

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But most people struggle with how to achieve this goal. How much can you grow your shoulders if you use the right shoulder exercises (such as lateral raises) and the right training plan? Jeremy Ethier came up with the ideal plan. Check it out.

Exercise Selection

The first tweak has to do with exercise selection. While the front delts and rear delts are helpful to build overall shoulder mass, the key to getting wider, broader shoulders from the front and back view is to grow the side delts.

And what came out on top when he tested 17 shoulder exercises to see which ones best activated the 3 different regions of the shoulder? Lateral raises. But he didn’t just do your typical lateral raise.

You see, there’s been a lot of new research on “muscle stretch” and how it can help you build muscle faster.

The problem with your typical dumbbell lateral raise is they’re hardest at the top when the shoulder is fully contracted.

The opposite of what we’re looking for. So his “secret” weapon was the behind the body cable lateral raises. You stand in front and slightly to the side so that the delt is fully stretched and challenged the most when in this position.

Training Volume

Next up, training volume. Generally, research suggests it takes muscles around 36-48 hours to fully recover. This would mean if you wanted to maximize growth, you could train the same muscle up to a max of about 3 or 4 times a week.

So what did he do to get wider shoulders? While he definitely could have bumped it up to 3 times a week, twice a week fit his workout routine better and still worked incredibly well because of the other tweaks you’ll learn about. As for actual volume?

On one day, he would do 4 sets of the dumbbell lateral raise either standing or on a bench, and then a few days later he trained them with another 4 sets but using the cable lateral raise mentioned earlier.

Weight

The next tip to get bigger shoulders has to do with weight. The further away a weight is from the joint that is moving it, the heavier it will feel.

This is what makes even a light weight feel extremely heavy during lateral raises. For Jeremy personally, as soon as he tries to go above 35 lb dumbbells it forces him to start to cheat way too much. To avoid this, he took advantage of the fact that research suggests you can use a light weight and do up to 30 reps with it before it becomes too light and less effective for growth.

To apply this, he stuck with the same weight and only once he could do at least 15-20 reps with good, controlled form on all of his sets would he then jump up by 5 lbs and repeat the process. But guys, it’s crucial you don’t rush this process.

Intensity

Next tip on how to get wider shoulders: intensity. This is the tweak he thinks made the biggest difference.

A study shows that for the side delts to reach full muscle activation during lateral raises, subjects had to push to at least within around 3-5 reps short of complete failure. And to maximize growth, plenty of research suggests each of your sets need to be taken to at least within 3 reps of complete failure.

Problem is, I guarantee that during your lateral raises many of you are stopping well short of this. Trust me, even if you think you’re done and even when your shoulders are burning, you’ve still got more.

Diet

The last piece of advice, while not strictly related to your shoulder workout training, is the most important. It has to do with diet.

A recent meta-analysis suggests that a calorie surplus is likely necessary to maximize growth. When you are bulking it can be mentally tough seeing more fat gain.

But trust the process. You will notice a big difference in muscle size as well. Once you diet to lose the excess fat, I guarantee that your new shoulder gains will become even more noticeable. So if you truly want to make noticeable new muscle gains, make sure you’re eating enough.

Source: Domagoj Bregant on Pexels

But don’t forget to grow your front delts and rear delts as well. These are key to balance out your shoulders and give them that 3D look!

Muscles of the Shoulders

The shoulders are composed of several muscles that contribute to the movement and stability of the shoulder joint. The primary muscles of the shoulders include:

Deltoids (Delts)

• Anterior Deltoid: Located at the front of the shoulder, responsible for flexion and internal rotation.
• Lateral Deltoid: Situated on the side of the shoulder, involved in abduction.
• Posterior Deltoid: Positioned at the rear of the shoulder, plays a role in extension and external rotation.

Rotator Cuff Muscles

• Supraspinatus: Aids in the initiation of shoulder abduction.
• Infraspinatus: Contributes to external rotation.
• Teres Minor: Works with the infraspinatus to facilitate external rotation.
• Subscapularis: Involved in internal rotation.

Trapezius (Traps)

• Upper Trapezius: Elevates the shoulders and facilitates neck extension.
• Middle Trapezius: Retracts the scapulae.
• Lower Trapezius: Depresses the scapulae.

Rhomboids

• Rhomboid Major: Retracts the scapula.
• Rhomboid Minor: Works with the rhomboid major for scapular retraction.

Levator Scapulae

Elevates the scapula and supports neck movement.

Serratus Anterior

Protracts and stabilizes the scapula against the ribcage.

Pectoralis Major

• Clavicular Head: Flexes and horizontally adducts the shoulder.
• Sternal Head: Extends and horizontally adducts the shoulder.

These muscles collectively contribute to the complex movements of the shoulder joint, allowing for actions such as flexion, extension, abduction, adduction, and various degrees of rotation.

Strengthening and maintaining the flexibility of these muscles are essential for overall shoulder health and function. Additionally, the rotator cuff muscles play a crucial role in stabilizing the shoulder joint and preventing injuries.

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The Perfect Biceps Workout for Muscle Mass and Great Looking Arms

If you are looking to get bigger arms in general, you should focus on training your triceps as these are the biggest muscles on your arms and would have a bigger impact on how big your arms look.

However small the biceps are, it is still regarded as an important and attractive muscle group (especially for men). If you are looking for the best exercises for bigger bicep peaks, Max Posternak share his list with the top 10.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.

10 Best Exercises For Bigger Bicep Peaks

“Your bicep peak is mostly defined by the long head which is located on the outer portion of your arm as opposed to the short head which is closer to the centre of your body. So today I want to give you guys the best exercises to target that long head and develop bigger, rounder, and taller bicep peaks in no time.”

“Before we jump right in just keep in mind that your bicep isn’t only responsible for elbow flexion, but it also provides close to 50% of the strength required to turn your hand over. Specifically, the long head is very active when turning your pinky up towards the ceiling so remember to do that during your reps to help develop those peaks even more,” Posternak says.

Source: Total Shape / Unsplash

Here is his list of the 10 best exercises for bigger bicep peaks.

1. Bayesian Curl
2. Drag Curl
3. Incline Dumbbell Bicep Curl
4. Lying Cable Bicep Curl
5. Alternating Crossbody Dumbbell Curl
6. Narrow Grip Chin-Up
7. Concentration Curl
8. Close Grip Barbell Curl
9. EZ-Bar Preacher Curl
10. Alternating Dumbbell Curl

And that’s it. What do you think of the 10 best exercises for bigger bicep peaks?

If you want to see a more detailed explanation of each exercise or how to perform them correctly to grow your biceps, click on the video below.

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Short on time, long on desire?

If you only have 20 minutes, can you still get the job done?

So, Jeff from Athlean-X has made an excellent video to answer this question.

Firstly, don’t make this into a habit. The 20-minute workout is to help you so that if you don’t have time to train, you can still stimulate hypertrophy and work on building chest muscle.

Don’t make it into a habit, rather think of it as a great tool to use when you need it.

He chose not to select the Barbell Bench Press, why is that?

This exercise is a great way to build strength, but it requires longer warm ups and longer rest periods between sets to maximise strength.

The name of the game here is speed, so that is why it won’t fit into a chest workout in only 20 minutes.

Also, changing plates on a barbell takes much longer that switching dumbbells.

Workout

• Cable Crossover into DB Static Press
• 3x sets to form failure
• Incline DB Bench Press
• 3x sets to form failure
• Bodyweight Dips into Band Assisted Dip
• 3x sets to form failure
• High Low Banded Crossover
• 3x form failure on both sides

Watch the full video for all the details, rest periods, transitions, technique and more.

Perfect Chest Workout in Only 20 Minutes

Want more training tips? Check out the best lower chest exercises or the Reverse Grip Bench Press.

EVERYTHING YOU NEED TO KNOW ABOUT CROSSFIT OPEN WORKOUT 23.2

In this article we will dive into other chest exercises and explain how these particular benefits has be brought into your training.

Source: Courtesy of CrossFit Inc.

Remember that the most effective chest workout will incorporate a variety of exercises and training techniques, so don’t be afraid to mix it up and try different exercises to see what works best for you.

What are the Benefits of a Strong Chest?

Having a strong chest offers a number of benefits, including:

Improved Upper Body Strength: The chest muscles are a key component of upper body strength, and a strong chest can help improve overall upper body strength and performance in activities such as lifting, pushing, and pulling.

Better Posture: Strong chest muscles can help improve posture by pulling the shoulders back and opening up the chest, which can reduce the risk of rounded shoulders and a hunched posture.

Increased Athletic Performance: A strong chest can help improve athletic performance by enhancing power, explosiveness, and speed in activities such as running, jumping, and throwing.

Reduced Risk of Injury: Strengthening the chest muscles can help improve stability and reduce the risk of injury, particularly in the shoulders and upper back.

Improved Appearance: A strong chest can help enhance the appearance of the upper body, by creating a more defined and toned look.

Improved Confidence: A strong chest can also help improve confidence and self-esteem, as it can provide a sense of physical and mental strength and empowerment.

Overall, having a strong chest can help improve overall physical performance, reduce the risk of injury, enhance appearance, and boost confidence and self-esteem.

What are the Chest Muscles?

The chest muscles, also known as the pectoral muscles, are a group of muscles located in the chest area. There are two main muscles that make up the chest:

Pectoralis Major: This is the larger of the two chest muscles and is located on the front of the chest. It is responsible for the majority of chest movements, such as pushing and lifting.

Pectoralis Minor: This is a smaller muscle located underneath the pectoralis major. It is responsible for stabilizing the shoulder blade and aiding in certain chest movements.

Other muscles that are involved in chest movements include the anterior deltoid (front of the shoulder), triceps (back of the upper arm), and serratus anterior (located on the side of the chest and upper back).

Together, these muscles work to perform a variety of chest movements, including pushing, lifting, and pulling. By strengthening these muscles through targeted exercises, you can improve overall chest strength and size, as well as enhance upper body performance and functionality.

1. Dumbbell Bench Press

The dumbbell bench press and the barbell bench press are both effective exercises for building chest strength and size, but they have some key differences:

Range of motion: With the dumbbell bench press, you have a greater range of motion because you can lower the dumbbells farther than the barbell. This allows you to stretch your chest muscles more, which can lead to greater muscle activation.

Stability: The dumbbell bench press requires more stabilization than the barbell bench press because you have to balance two separate weights instead of one. This can make the exercise more challenging and also engage your core and shoulder stabilizer muscles.

Muscle activation: The dumbbell bench press allows for more individual muscle activation because each side of your chest has to work independently. This can help correct muscle imbalances and promote overall muscle development.

Grip: With the barbell bench press, your hands are fixed in place on the bar, whereas with the dumbbell bench press, you have more freedom to adjust your grip. This can allow you to target different parts of your chest and also make the exercise more comfortable for your wrists and shoulders.

Overall, both exercises are effective for building chest strength and size, and it’s a good idea to incorporate both into your workout routine to take advantage of their unique benefits.

2. Push Ups

Push-ups and barbell bench press are both effective exercises for building chest strength and size, but they have some key differences:

Equipment: Push-ups require no equipment, whereas the barbell bench press requires a barbell and weights, or a machine. This makes push-ups a convenient exercise that can be done anywhere, whereas the bench press requires access to a gym or equipment.

Range of motion: Push-ups have a greater range of motion than the bench press because your hands can move freely and you can lower your chest closer to the ground. This can provide a greater stretch to the chest muscles and potentially greater muscle activation.

Stabilization: Push-ups require greater stabilization because you are supporting your own bodyweight rather than lifting a barbell or machine. This can engage your core muscles and also improve overall stability and balance.

Muscle activation: Push-ups can activate more muscle groups than the bench press because they work not only the chest, but also the shoulders, triceps, and core muscles. This can provide a more complete workout and also improve functional strength.

Load: The load on the chest muscles is typically lower with push-ups compared to the bench press, since you are lifting your own body weight rather than an external weight. However, push-ups can be modified to increase the load, such as by doing them with a weighted vest.

Overall, both exercises are effective for building chest strength and size, and incorporating both into your workout routine can provide a well-rounded workout for your chest and upper body.

Technique

To perform a push up, follow these steps:

1. Start in a plank position with your hands on the ground, slightly wider than shoulder-width apart, and your feet together.
2. Lower your body towards the ground by bending your elbows, while keeping your core engaged and your body in a straight line.
3. Pause briefly when your chest is just above the ground and then push your body back up to the starting position, fully extending your arms.
4. Repeat for the desired number of reps.

3. Incline Dumbbell Bench Press

The incline dumbbell bench press and the barbell bench press are both effective exercises for building chest strength and size, but they have some key differences:

Muscle activation: The incline dumbbell bench press targets the upper portion of the chest muscles, whereas the barbell bench press primarily targets the middle portion of the chest muscles. This makes the incline dumbbell bench press a good exercise for developing the upper chest muscles.

Range of motion: The incline dumbbell bench press has a greater range of motion than the barbell bench press because you can lower the weights farther than the bar. This can provide a greater stretch to the chest muscles and potentially greater muscle activation.

Stabilization: The incline dumbbell bench press requires more stabilization than the barbell bench press because you have to balance two separate weights instead of one. This can make the exercise more challenging and also engage your core and shoulder stabilizer muscles.

Grip: With the incline dumbbell bench press, you have more freedom to adjust your grip compared to the barbell bench press. This can allow you to target different parts of your chest and also make the exercise more comfortable for your wrists and shoulders.

Load: The load on the chest muscles can be different between the two exercises depending on the weight used. However, with the incline dumbbell bench press, you have the ability to adjust the weights on each side separately, which can help correct muscle imbalances and promote overall muscle development.

Overall, both exercises are effective for building chest strength and size, and it’s a good idea to incorporate both into your workout routine to take advantage of their unique benefits.

4. Cable Crossover

The cable crossover and the barbell bench press are both effective exercises for building chest strength and size, but they have some key differences:

Direction of resistance: The cable crossover provides resistance from a horizontal angle, which can stimulate the chest muscles differently than the vertical resistance of the barbell bench press. This can provide a more complete workout for the chest muscles and potentially greater muscle activation.

Range of motion: The cable crossover allows for a greater range of motion compared to the barbell bench press because you can move your arms in a more natural, circular motion. This can provide a greater stretch to the chest muscles and potentially greater muscle activation.

Stabilization: The cable crossover requires greater stabilization compared to the barbell bench press because you have to control the movement of the cables and maintain balance throughout the exercise. This can engage your core and shoulder stabilizer muscles and improve overall stability and balance.

Muscle activation: The cable crossover can activate more muscle groups than the barbell bench press because it involves the use of multiple joints, including the shoulder and elbow joints. This can provide a more complete workout and also improve functional strength.

Load: The load on the chest muscles can be different between the two exercises depending on the weight used. However, with the cable crossover, you have the ability to adjust the weight and the angle of the cables to target different parts of the chest and also to make the exercise more challenging or easier.

5. Chest Dips

Chest dips are a bodyweight exercise that primarily targets the chest muscles, along with the triceps and shoulders.

To perform chest dips, follow these steps:

1. Find a dip bar or parallel bars that are sturdy and can support your body weight.
2. Stand between the bars and place your hands on each bar, with your palms facing down and your fingers pointing forward.
3. Lift your feet off the ground and straighten your arms, keeping your elbows slightly bent to avoid locking them out.
4. Lean your torso forward slightly and bend your elbows, lowering your body towards the bars. Keep your chest up and your shoulders back.
5. Lower your body until your upper arms are parallel to the ground or lower, feeling a stretch in your chest muscles.
6. Push yourself back up to the starting position by straightening your arms, keeping your chest up and your shoulders back.
7. Repeat for the desired number of reps.

Chest dips can be modified to make the exercise easier or more challenging. To make the exercise easier, you can use a dip machine that supports part of your body weight, or you can do assisted dips with a band or a partner.

To make the exercise more challenging, you can add weight by using a weight belt or holding a dumbbell between your feet.

How are Chest Dips Different from the Barbell Bench Press?

Chest dips and barbell bench press are both effective exercises for building chest strength and size, but they have some key differences:

Load: In the barbell bench press, you are lifting an external load such as a barbell or dumbbells, whereas in chest dips you are lifting your own body weight. This means that the resistance in the bench press can be adjusted more easily, while in chest dips you can vary the resistance by adding a weight belt.

Muscle activation: Chest dips primarily target the lower portion of the chest muscles, while the barbell bench press targets the middle portion of the chest muscles. This makes chest dips a good exercise for targeting the lower chest muscles.

Range of motion: Chest dips provide a greater range of motion than the barbell bench press, as your body moves through a larger range of motion during the exercise. This can provide a greater stretch to the chest muscles and potentially greater muscle activation.

Stabilization: Chest dips require more stabilization than the barbell bench press, as you have to control your body weight and maintain balance throughout the exercise. This can engage your core and shoulder stabilizer muscles and improve overall stability and balance.

Joint stress: Chest dips place more stress on the shoulder joint than the barbell bench press, particularly if your shoulders are not strong and mobile. Therefore, it is important to use proper form and avoid dipping too low to prevent shoulder injuries.

What Sets and Reps Build Chest Muscle?

The number of sets and reps that you should perform to build chest muscle will depend on a number of factors, including your fitness level, training goals, and the specific exercises you are performing.

However, as a general guideline, the following set and rep ranges can be effective for building chest muscle:

• Sets: Aim for 3-5 sets per exercise.
• Reps: Aim for 8-12 reps per set for building muscle size and hypertrophy. For more strength-focused training, aim for 4-6 reps per set.
• Rest: Rest for 1-2 minutes between sets to allow for adequate recovery.

It’s important to note that these are general guidelines and the ideal set and rep range for you may vary based on your individual fitness level and goals.

Additionally, it’s important to vary your training program over time to prevent plateaus and keep challenging your muscles.

This can include changing the exercises you perform, the weight or resistance used, and the number of sets and reps.

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The research was conducted by Ritsumeikan University and the National Institute of Fitness and Sports in Kanoya. Here is how the research was conducted.

Overhead Tricep Extensions vs Cable Pushdowns – Which Builds More Muscle?

A total of 21 participants (14 men and 7 women around 23 years old) were used for the research. Before the tests began, their one-rep maxes were tested for each exercise and their arm mass was measured using an MRI.

Participants would perform overhead triceps extensions on one arm and triceps cable pushdown on the other arm. There would be a total of 5 sets of 10 reps of each exercise after a short warm-up. The participants did this twice a week, on non-consecutive days, for 12 weeks. Each week, the weight increased for each exercise.

Source: Andrea Piacquadio on Pexels

After 12 weeks, participants’ arm mass was measured again using an MRI. Everybody grew stronger with both exercises, but overhead triceps extensions built 40% more muscle growth and size compared to the triceps cable pushdown.

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According to the findings of the result, one possible explanation for the difference in muscle building is that the long head of the triceps (triceps brachii) is lengthened more during the overhead extension.

Another reason for the findings is the decrease of blood flow to the triceps during the overhead extensions might have increased the “metabolic stress within the muscle and promoted hypertrophy.”

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The arm contains several muscles, which are responsible for the movement of the shoulder, elbow, wrist, and hand. Here are some of the major muscles in the arm:

1. Biceps Brachii: This muscle is located in the front of the upper arm and is responsible for flexing the elbow and rotating the forearm.
2. Triceps Brachii: This muscle is located in the back of the upper arm and is responsible for extending the elbow.
3. Brachialis: This muscle is located deep to the biceps brachii and is responsible for flexing the elbow.
4. Brachioradialis: This muscle is located in the forearm and is responsible for flexing the forearm at the elbow.
5. Pronator Teres: This muscle is located in the forearm and is responsible for pronating the forearm (turning the palm downwards).
6. Supinator: This muscle is located in the forearm and is responsible for supinating the forearm (turning the palm upwards).

There are many other muscles in the arm, but these are some of the major ones that are responsible for arm movement.

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Source: Anya Juárez Tenorio on Pexels

There are many benefits to having strong and bigger arms, including:

1. Increased functional strength: Strong arms are essential for many daily activities, such as carrying groceries, lifting heavy objects, and performing household tasks. Having strong arms can make these activities easier and reduce the risk of injury.
2. Improved athletic performance: Many sports require strong arms, including weightlifting, boxing, and baseball. Having bigger and stronger arms can improve performance in these activities and give athletes a competitive edge.
3. Improved overall physique: Strong and well-defined arms can improve overall physical appearance and body symmetry.
4. Increased metabolic rate: Building muscle mass, including in the arms, can increase the body’s metabolic rate, helping to burn more calories and lose weight.
5. Improved bone density: Resistance training, such as lifting weights to build arm strength, can help improve bone density and reduce the risk of osteoporosis.
6. Increased confidence: Having strong and bigger arms can improve self-confidence and self-esteem, which can positively impact many areas of life, including personal relationships and career success.

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Source: Photo courtesy of CrossFit Inc.

Jeremy Ethier explains his excellent strategy.

A precise technique not only ensures substantial gains in your chest, shoulders, and arms but also safeguards against potential shoulder and elbow injuries that could jeopardize your ability to perform barbell bench presses in the future. Fortunately, attaining flawless bench form is a straightforward process. Discover how to optimize your bench press for chest growth in just five steps.

Step 1

The pivotal initial step in perfecting your bench press form is the setup (Step 1). Lie on the bench with arms extended straight in front of you, and pull your elbows back to form a 90-degree angle.

Bring your elbows inward until they align with your nipples to determine your ideal grip width on the bar. Position your body for a smooth unracking, ensuring your eyes align directly under the barbell. For a secure grip, keep your thumb around the bar as you walk your feet back under your knees, firmly planting them on the ground.

Step 2

Step 2 focuses on creating whole-body tension before unracking the bar. Activate key muscles by pushing your feet into the ground with your quads and driving your knees out using your glutes. Engage your lats by pulling your armpits down toward your hips, imagining resistance as if a band were pulling the bar back. Form an arch in your upper back, extend your chest, straighten your wrists, take a deep breath, and brace your core.

Step 3

Moving to Step 3, maintaining tension is crucial during the unracking process. Keep your arch and tightness intact as you push the bar up off the rack. Use your lats to guide the bar to the starting position above your shoulders, and re-engage your lats by visualizing bending the bar in half.

Step 4

Step 4 delves into the descent phase. Correcting common errors, focus on a slightly forward bar path as you bring it down toward your lower chest, around nipple level. To optimize chest activation and minimize shoulder discomfort, maintain a 45 to 70-degree angle for your elbows. Aim to touch your chest with the bar, adjusting your grip if needed to align elbows directly under wrists.

Source: Anastasia Shuraeva on Pexels

Step 5

In Step 5, the ascent, avoid bouncing the bar off your chest. Enhance chest engagement by pausing briefly before using your quads to push against the ground, driving the bar up. Maintain tension, follow a slight arc as the bar ascends, and keep your chest up. Squeeze your biceps into your armpits as your arms fully extend over your shoulders. Exhale, brace, and control the weight back down for another repetition.

Congratulations! You’ve now mastered the art of bench pressing for optimal chest growth.

Video

What Muscles Does the Bench Press Develop?

The bench press is a compound exercise that primarily targets the muscles in the upper body, particularly the chest, shoulders, and triceps. Additionally, it engages various stabilizing muscles to support the movement. Here’s a breakdown of the key muscles that the bench press works:

Pectoralis Major (Chest):

The bench press is renowned for its effectiveness in targeting the pectoralis major, the large chest muscle. It works both the sternal and clavicular heads of the pectoralis major, contributing to overall chest development.

Deltoids (Shoulders):

The anterior (front) part of the deltoid muscles in the shoulders is heavily involved in the bench press. As you press the barbell up, the front part of the shoulder works to lift and stabilize the weight.

Triceps Brachii (Triceps):

The triceps brachii, located on the back of the upper arm, play a significant role in extending the elbow during the upward phase of the bench press. They are essential for completing the lockout at the top of the movement.

Serratus Anterior:

The serratus anterior, located on the sides of the chest, assists in stabilizing the shoulder blades. It is engaged during the bench press to maintain proper scapular movement and shoulder stability.

Latissimus Dorsi (Lats):

The lats, which are large muscles in the back, are engaged to a certain extent during the bench press. They play a role in stabilizing the shoulders and assisting in the lowering phase of the movement.

Rhomboids and Trapezius:

The rhomboids and trapezius muscles in the upper back contribute to scapular retraction and stability during the bench press. They help maintain proper shoulder position and prevent excessive forward movement.

Biceps Brachii (Biceps):

While the biceps are not the primary muscles worked in the bench press, they are still involved in providing stability and support, especially during the lowering phase of the movement.

Forearm Muscles:

The muscles in the forearms are engaged to grip and control the barbell during the bench press.

Core Muscles:

The core muscles, including the rectus abdominis and obliques, play a role in stabilizing the torso during the bench press. A stable core is essential for maintaining proper form and preventing excessive arching or overarching of the lower back.

It’s important to note that the degree of involvement of these muscles can vary based on factors such as grip width, hand positioning, and the specific variation of the bench press (e.g., flat bench, incline bench, decline bench). The bench press, when performed with proper form, can be a highly effective compound exercise for overall upper body strength and muscle development.

What are the Benefits of the Bench Press?

The bench press is a widely recognized and popular strength training exercise that offers numerous benefits for individuals seeking to improve their upper body strength and overall fitness. Here are some of the key benefits of the bench press:

Chest Development:

The bench press is renowned for its effectiveness in targeting the pectoralis major, leading to improved chest development. Regular bench press training can contribute to a more defined and muscular chest.

Shoulder Strength:

The anterior (front) deltoids are heavily engaged during the bench press, helping to enhance shoulder strength and development. This exercise provides a compound movement for the shoulders.

Source: Photo by Ketut Subiyanto on Pexels

Triceps Activation:

The triceps brachii muscles on the back of the arms play a significant role in extending the elbows during the upward phase of the bench press. This contributes to triceps strength and development.

Upper Body Power:

The bench press is a compound movement that allows for the exertion of significant upper body power. It is often used in strength training programs to build overall upper body strength.

Stabilization Muscles:

The bench press engages various stabilizing muscles, including the serratus anterior, rhomboids, trapezius, and core muscles. This helps improve overall stability and contributes to better posture.

Functional Strength:

The strength gained through bench press training has practical applications in daily activities that involve pushing or lifting objects. Improved functional strength can enhance overall physical capability.

Muscle Coordination:

Performing the bench press requires coordination between different muscle groups and proper movement patterns. This can enhance overall muscle coordination and motor skills.

Bone Density:

Weight-bearing exercises, such as the bench press, contribute to increased bone density. This is important for maintaining bone health and reducing the risk of osteoporosis.

Time Efficiency:

The bench press is a compound exercise that targets multiple muscle groups simultaneously. This efficiency makes it a time-effective choice for those looking to work on multiple muscle groups in a single exercise.

Versatility:

The bench press can be adapted to different variations, including flat bench, incline bench, and decline bench presses. These variations allow individuals to target different areas of the chest and shoulders.

Hormonal Response:

Compound exercises like the bench press can stimulate the release of growth hormone and testosterone, contributing to muscle growth and overall fitness improvements.

Mental Focus:

Performing the bench press with proper form requires concentration and mental focus. This mental engagement can be beneficial for overall cognitive well-being.

It’s important to note that, like any exercise, the bench press should be performed with proper form and technique to minimize the risk of injury. Individuals with existing shoulder or chest issues should consult with a fitness professional or healthcare provider before incorporating the bench press into their workout routine.

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Increasing the strength in your chest muscles will result in improving the strength of your back muscles as well. The chest includes some of the largest muscle groups in the upper body. That means that working your chest will burn a lot of calories, so you can lose weight and gain or maintain muscle mass at the same time.

Ivan Rusakov is a bodybuilder that focuses on working out at home. That means he usually performs workouts with minimum or no equipment at all. His YouTube channel has around 2.5 million subscribers.

So, how to build a bigger chest at home in 30 days? Rusakov shared 7 exercises that should answer that.

How to Build a Bigger Chest at Home in 30 Days

Workout

Pay attention to his video carefully. He often shows the correct way to do the exercise and the wrong way.

Although he does not specify, you should take enough rest between each set. A good rule of thumb is to rest at least 1 minute between each set. Up to 2 minutes could be beneficial too.

Also, your muscles need rest to grow. Do not do the following workout two days in a row. The best approach is to have around 48 hours before training the same muscle group again.

Push-up to sofa

• 4 sets
• 13 reps

Front raise

• 4 sets
• 15 reps

Single-arm push-up

• 4 sets
• 12 reps

Single-arm raises

• 5 sets
• 10 reps

Weight push-up

• 4 sets
• 15 reps

Push-up to table

• 3 sets
• 20 reps

Sitting inner press

• 4 sets
• 15 reps

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The Perfect Shoulder Workout

Crafting the ideal shoulder workout necessitates addressing the front delts, middle delts, and rear delts, albeit not necessarily in a specific sequence. However, achieving a comprehensive shoulder workout goes beyond these basics. To ensure a well-rounded routine, it’s crucial to identify and target the gaps in popular shoulder exercises, a concept we delve into in this video.

Upon scrutinizing the primary shoulder exercises commonly incorporated into workouts – such as the barbell or dumbbell overhead press, side lateral raises, front delt raises, and even dips – a commonality becomes apparent. Each of these exercises either lacks a proper stretch position for the shoulder or fails to exploit the full range of motion available to the muscle.

This deficiency poses a challenge in developing a truly impressive set of shoulders. Merely going through the motions of an exercise doesn’t guarantee the muscle undergoes its complete range of motion. The shoulder’s three-dimensional ball-and-socket joint offers extensive motion possibilities, contingent on the arm’s angle at the shoulder.

Yet, the oversight often lies in viewing the shoulder joint solely as a ball and socket. Considering the technical role of the shoulder blade as the socket, it becomes imperative to acknowledge the interconnected muscles associated with these bones, playing a crucial part in shoulder training. Furthermore, the goal of shoulder workouts shouldn’t solely focus on hypertrophy; to emulate a well-rounded athlete, it’s essential to incorporate movements fostering explosiveness across the entire shoulder girdle, engaging all relevant muscles simultaneously.

Source: Corey Young

The remedy to this predicament isn’t abandoning popular mass-building shoulder exercises or even lighter ones designed for mass; rather, it involves enhancing them while leaving no aspect of complete training unattended.

Perfect Shoulder Workout

Here’s a guide on constructing the perfect shoulder workout, keeping these principles in mind.

• Warmup with Overhead Banded Press – 2 sets of 15 with 3 second holds each rep.
• OHP or Handstand pushups – 4 sets of 12,8,6,6 reps
• Finish with one set of dumbbell and band overhead presses for neuromuscular re-education x 15 reps
• Delt Stretch Tri-Set (21’s) – 2-3 sets of 7 reps in each direction for rear, middle and front delts

Make sure you perform these in the order of rear to front to account for fatigue.

• DB Cheat Laterals – 3 sets to failure on each arm
• Immediately into a DB Push Press to failure on each arm
• Cable or Banded Face Pulls – 3 sets of 15

Perform these with a mindset of 15 sets of 1 to ensure highest quality of every rep.

When you organize it according to the format I’m proposing, you not only cover the entire range of motion for the shoulders but also target every aspect of the shoulder muscles.

The drop-down approach amplifies the intensity of the less demanding exercise, given that it follows a more challenging compound lift.

Video

Why are Strong Shoulders Useful?

Strong shoulders offer several benefits in terms of both functional movement and aesthetics. Here are some reasons why strong shoulders are useful:

Functional Movement:

Lifting and Carrying: Strong shoulders are essential for lifting and carrying objects. Whether you’re carrying groceries, moving furniture, or lifting boxes, shoulder strength plays a crucial role.

Pushing and Pulling: Shoulder strength is involved in pushing and pulling movements. This is important in activities like opening doors, pushing a car, or pulling yourself up.

Sports Performance:

Throwing and Swinging: In sports like baseball, tennis, or golf, strong shoulders contribute to powerful throwing and swinging movements.

Swimming: Swimmers heavily rely on shoulder strength for powerful strokes and efficient movement in the water.

Posture:

Upper Body Stability: Strong shoulders contribute to overall upper body stability, which is essential for maintaining good posture. Well-developed shoulder muscles can help prevent slouching and rounded shoulders.

Aesthetics:

Broad Shoulders: Well-developed shoulders contribute to the appearance of a broader upper body, enhancing the overall aesthetics of the physique.

V-Taper: Strong shoulders can create a V-tapered physique, where the shoulders are wider than the waist, creating an aesthetically pleasing silhouette.

Injury Prevention:

Joint Stability: Strong shoulder muscles help stabilize the shoulder joints, reducing the risk of injuries and providing support for surrounding structures.

Rotator Cuff Health: Shoulder strength is crucial for maintaining the health of the rotator cuff, a group of muscles and tendons that stabilize the shoulder joint.

Daily Activities:

Reaching and Lifting: Many daily activities involve reaching and lifting, both of which heavily involve the shoulders. Strong shoulders make these activities easier and less prone to causing strain or injury.

Functional Independence:

Activities of Daily Living (ADLs): Strong shoulders contribute to functional independence by making it easier to perform activities of daily living, such as dressing, grooming, and reaching for objects.

Source: Photo courtesy of CrossFit Inc.

It’s important to note that achieving shoulder strength should be part of a well-rounded fitness routine that includes exercises targeting various muscle groups, as overall strength and flexibility contribute to optimal physical function.

Always consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have pre-existing health conditions or concerns.

What are the Muscles of the Shoulders?

The shoulder is a complex joint that involves several muscles responsible for various movements and functions. The main muscles of the shoulders include:

Deltoids:

The deltoid muscles are the primary muscles of the shoulders and are responsible for the overall shape of the shoulder. They have three distinct parts: anterior (front), lateral (side), and posterior (rear). The deltoids play a crucial role in shoulder abduction (raising the arms to the side) and flexion (raising the arms forward).

Trapezius:

The trapezius is a large muscle that extends down the back of the neck and spine and fans out over the shoulder blades. It has three parts: upper, middle, and lower. The trapezius is involved in various movements, including shoulder shrugging, scapular retraction (pulling the shoulder blades together), and scapular elevation and depression.

Rotator Cuff Muscles:

The rotator cuff is a group of four muscles that work together to stabilize the shoulder joint and facilitate rotational movements. The four muscles are:

• Supraspinatus: Initiates abduction of the arm.
• Infraspinatus: External rotation of the arm.
• Teres Minor: Assists in external rotation of the arm.
• Subscapularis: Facilitates internal rotation of the arm.

Rhomboids:

The rhomboid muscles (major and minor) are located between the shoulder blades. They play a role in scapular retraction and help stabilize the scapula against the ribcage.

Levator Scapulae:

The levator scapulae is a muscle located on the side and back of the neck. It elevates the scapula (shoulder blade) and assists in rotating the head.

Pectoralis Major:

While primarily a chest muscle, the pectoralis major also contributes to shoulder movements, especially when the arms are raised forward or across the body.

Latissimus Dorsi:

The latissimus dorsi, often referred to as the “lats,” are large muscles that extend from the lower back to the upper arms. While they are primarily responsible for movements at the shoulder joint, such as arm extension and adduction, they also play a role in shoulder stability.

Coracobrachialis:

The coracobrachialis is a small muscle that lies beneath the biceps brachii. It assists in flexing and adducting the arm at the shoulder joint.

It’s important to work on strengthening and conditioning these muscles through a balanced exercise routine that includes a variety of shoulder exercises.

Targeting both the larger, superficial muscles and the smaller, deeper stabilizing muscles helps promote overall shoulder health and function.

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The Perfect Biceps Workout for Muscle Mass and Great Looking Arms

It’s a crucial inquiry, considering that well-developed arms, comprising sizable biceps and triceps, can significantly enhance your physique. However, many fail to grasp the fact that cultivating bigger arms is a challenging task, and the process is often slower than commonly perceived.

The Quest for Bigger Arms

Despite diligently incorporating appropriate arm exercises and workouts, the journey to achieving substantial arm growth can feel frustratingly gradual. Yet, for those genuinely committed to enlarging their arms, several research-backed strategies exist to expedite the process.

First and foremost, it’s imperative to ensure an ample volume of arm exercises in your routine. Studies suggest that increasing the volume dedicated to arm training can hasten muscle growth.

Increasing Volume

This can be achieved by introducing an additional arm exercise or set to your routine each week, gradually progressing towards a regimen of 20 or more weekly sets for the arms, inclusive of indirect work from compound movements. When progress reaches a plateau, temporarily reduce the volume of biceps and triceps exercises before reinitiating the cycle.

Additionally, to prioritize arm development, consider repositioning your arm exercises to the beginning of your workout.

Research indicates that this adjustment yields superior results in terms of larger biceps and triceps compared to placing arm exercises at the end of your routine. For instance, in a pull workout, shift biceps exercises ahead of back exercises to give precedence to arm training.

Arm Isolation Exercises

Furthermore, it’s essential to advance your arm isolation exercises just as you would with primary compound movements. Studies suggest that progression in isolation exercises serves as a more reliable indicator of muscle growth than progress in compound exercises. Therefore, focus on advancing your arm isolation exercises on a weekly basis, as this mirrors continuous arm growth.

Consistency of Movements

Lastly, for optimal implementation of the aforementioned strategies, avoid frequently changing your arm exercises. This approach allows for better tracking of progress over time, enabling consistent strength gains week after week. Only consider switching exercises when progress plateaus, or if monotony sets in and demotivates you.

As emphasized often, achieving the best results necessitates not only selecting the right exercises and variations but, more crucially, executing and progressing them effectively within your routine.

Video

What are the Benefits of Stronger Arms?

Having stronger arms offers a range of benefits that extend beyond mere aesthetic appeal. Here are several advantages associated with developing stronger arms:

Improved Functional Strength:

Stronger arms contribute to enhanced functional strength, making daily tasks such as lifting, carrying, and pushing objects more manageable.

Enhanced Athletic Performance:

In various sports and physical activities, having strong arms can significantly improve performance. This is especially true for activities that involve throwing, swinging, or lifting.

Better Overall Muscle Balance:

Strong arms contribute to a well-balanced physique, promoting overall muscle development. This can help prevent muscle imbalances that may lead to injuries or posture issues.

Increased Metabolism:

Muscles, including those in the arms, burn calories even at rest. Developing stronger arms can contribute to an overall increase in muscle mass, potentially boosting metabolism and aiding in weight management.

Enhanced Grip Strength:

Stronger arms are often associated with improved grip strength. This is beneficial not only for activities like weightlifting but also for day-to-day tasks that require a strong and secure grip.

Reduced Risk of Injury:

Strengthening the muscles in the arms, particularly the stabilizing muscles around the joints, can help reduce the risk of injuries. This is crucial for maintaining joint health and preventing conditions such as tendonitis.

Source: Julia Larson on Pexels

Increased Bone Density:

Engaging in weight-bearing exercises, which include many arm-strengthening activities, can contribute to increased bone density. This is important for overall bone health and may help reduce the risk of conditions like osteoporosis.

Positive Impact on Posture:

Stronger arms play a role in supporting good posture. Well-developed shoulder and upper back muscles can help counterbalance the effects of prolonged sitting and sedentary lifestyles.

Boosted Confidence:

Achieving stronger, more defined arms can boost self-confidence and body image. This psychological benefit can have a positive impact on various aspects of life.

Easier Daily Activities:

Everyday tasks, such as opening jars, carrying groceries, or lifting children, become easier and less physically demanding with stronger arms.

Aesthetic Appeal:

While not the sole reason for pursuing arm strength, the aesthetic aspect is noteworthy. Well-toned and developed arms can enhance the overall appearance of the upper body.

It’s important to note that achieving stronger arms should be part of a balanced and comprehensive fitness program that includes exercises for other muscle groups, cardiovascular activities, and flexibility training.

Additionally, proper form and gradual progression in resistance are essential to prevent injuries and ensure sustainable results.

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We’ll guide you through the proper execution of push-ups by addressing optimal body positioning, activating key muscles for stability, and introducing variations to unlock their full potential.

Following this tutorial by Jeremy Ethier, you can expect improved push-up performance, enhanced strength, and elevated muscle growth.

The Setup

Let’s start with the setup – a critical factor in refining your push-up form. Hand placement is key, forming an “arrow” shape when viewed from above. Lie down with your hands at mid-chest level, adjusting until your forearms align directly over your wrists and elbows form a 45 to 60-degree angle.

Most will find a hand placement just outside the shoulders at mid-chest level. Maintain this hand position as you transition onto your hands and knees, aligning your knees under your hips.

Activating the Muscles

Now, focus on activating muscles to stabilize your body, preventing energy leaks during push-ups. Push your knuckles into the floor, spreading your hands for optimal chest muscle engagement.

Slide your shoulders down to activate the lats and push the floor away, integrating the serratus anterior. Ensure your head is aligned with your body by pulling your chin back, reducing neck stress and positioning mid-back muscles for stabilization.

Attention to the Lower Body

With the upper body stabilized, shift attention to the lower body. Tuck your tailbone to set your hips in the right position. Take a breath, engage your core, and extend one leg back, followed by the other. Squeeze your thighs tightly for full leg extension. Now, you’re ready to execute the perfect push-up.

To perform the push-up, start by pulling yourself to the floor using back muscles, similar to a rowing motion.

Source: Ketut Subiyanto on Pexels

Maintain elbow alignment over wrists, allowing your body to move slightly forward. Squeeze your butt and thighs, pushing away from the floor to the top position, aligning head, hips, and feet in a straight line. Continue this form for subsequent reps.

Push Up Variations

Once you’ve mastered the standard push-up, consider appropriate variations based on your strength level.

For those struggling, try leg-banded push-ups or incline push-ups. If you’ve mastered standard push-ups, increase difficulty by slowing down reps or incorporating pauses at the bottom. Banded push-ups are a recommended advanced option.

Video

What are the Benefits of Push Ups?

Push-ups offer a variety of benefits for overall health and fitness. Here are some key advantages:

Strengthens Upper Body Muscles:

Push-ups primarily target the muscles in the chest, shoulders, and triceps. This helps in developing strength and definition in these areas.

Engages Core Muscles:

The plank-like position of a push-up engages the muscles in the core, including the abs and lower back. This helps improve overall core strength and stability.

Improves Endurance:

Performing push-ups regularly can enhance muscular endurance, allowing you to sustain physical effort for a more extended period.

Requires No Equipment:

Push-ups can be done anywhere, as they require no special equipment. This makes them a convenient and accessible exercise for individuals with varying fitness levels.

Enhances Functional Strength:

Push-ups simulate movements that are part of many daily activities, contributing to functional strength that can be applied in real-life situations.

Promotes Joint Health:

The controlled movement of push-ups helps in maintaining joint health by involving a range of motion in the shoulder and elbow joints.

Supports Cardiovascular Health:

As a compound exercise, push-ups can elevate your heart rate, contributing to cardiovascular health and improved circulation.

Facilitates Weight Management:

Regular engagement in physical activities like push-ups can aid in weight management by burning calories and promoting lean muscle mass.

Versatile Exercise:

Push-ups can be modified to suit various fitness levels and goals. Different hand placements and variations (e.g., incline or decline push-ups) allow for customization based on individual capabilities.

Improves Posture:

Proper execution of push-ups involves maintaining a straight body position, which can contribute to better posture by strengthening the muscles in the back.

Boosts Metabolism:

The intensity of push-ups can contribute to an increased metabolic rate, potentially aiding in weight loss and weight maintenance.

Cost-Effective Workout:

Since no special equipment is needed, push-ups offer a cost-effective way to incorporate strength training into your fitness routine.

Incorporating push-ups into a well-rounded exercise regimen can contribute to overall physical fitness and health. It’s important to perform push-ups with proper form to maximize their benefits and reduce the risk of injury. If you have any existing health concerns or conditions, it’s advisable to consult with a fitness professional or healthcare provider before starting a new exercise program.

What Muscles Do Push Ups Develop?

Push-ups are a compound exercise that engages multiple muscle groups, making them an effective and efficient strength-building workout. The primary muscles worked during push-ups include:

Pectoral Muscles (Chest):

The chest muscles are the primary movers during push-ups. As you push your body away from the floor, the pectoralis major and minor muscles contract.

Deltoid Muscles (Shoulders):

The anterior (front) part of the deltoid muscles is heavily involved in the lifting phase of a push-up. They contribute to the shoulder movement as you push up and away from the ground.

Triceps Brachii (Triceps):

The triceps, located at the back of the upper arm, are responsible for extending the elbow joint during the upward phase of the push-up.

Serratus Anterior:

This muscle is located on the sides of the ribcage and plays a crucial role in shoulder movement and stabilization. It is engaged as you protract your shoulder blades during a push-up.

Rectus Abdominis and Transverse Abdominis (Abdominals):

The core muscles, including the rectus abdominis and transverse abdominis, are engaged to maintain a straight body position throughout the push-up, contributing to core strength.

Obliques (Side Abdominal Muscles):

The oblique muscles, located on the sides of the abdomen, help stabilize the torso and prevent rotation during push-ups.

Quadriceps (Front Thigh Muscles):

The quadriceps are engaged during the straightening of the legs as you lift your body off the ground, contributing to lower body stability.

Scapular Stabilizers (Rhomboids, Trapezius):

Muscles in the upper back, such as the rhomboids and trapezius, are involved in stabilizing the scapulae (shoulder blades) during the movement.

Latissimus Dorsi (Lats):

The lats, located in the back, play a role in stabilizing the shoulders and upper body during push-ups.

Gluteus Maximus (Glutes):

The glutes, located in the buttocks, are engaged to maintain a straight body position and contribute to overall stability.

While these are the primary muscles targeted, push-ups also involve various stabilizing muscles throughout the body.

Proper form is essential to effectively engage these muscles and minimize the risk of injury. Additionally, different hand placements and variations of push-ups can shift the emphasis onto specific muscle groups.

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What is the Svend Press?

The exercise is a lesser used chest pressing movement that results in impressive gains.

It uses lighter weights to create an incredible mind muscle connection and pump, and really helps to isolate and improve the pecs.

It involves holding two plates together whilst moving them through the full range of motion. Deceptively difficult, this action renders the lifter incapable of using the full power of the chest, arms and upper body to bear.

As a result, you stimulate muscle growth through this challenging and unique stimulus.

Why is it Called the Svend Press?

The exercise is named after the 2001 World’s Strongest Man winner Svend Karlsen.

He invented a movement that was so effective, it could work wonders with only 20lb and below.

Benefits of the Svend Press

There are many benefits from adding this unique exercise into your training.

Chest Hypertrophy

This exercise completely isolates the pecs and the movement is almost impossible to cheat and recruit other muscles to help shift the weight.

This is great news for muscle gains because you will always be targeting the chest.

The triceps can often be a limited factor when it comes to training the chest as they can fatigue much quicker during bench press variations with both the barbell and dumbbell.

The movement gets around this problem because the weights used are comparatively not heavy, yet you will be surprised by how quickly the movement still brings the chest to total fatigue.

A Great Finisher

If you want to finish your chest or upper body session in style then consider this exercise. It will push your muscle to fatigue and maximise the gains from your workout.

Friendly on the Joints

Proper mobility work and prehab work for the rotator cuff muscles will generally keep your shoulders in good working order, but injuries can still occur when high volume, heavy pressing movements occur.

The S Press is an effective way to minimize the stress on the shoulder joints whilst maximizing stimulus for the chest.

What Muscles Does the Svend Press Work?

This pressing exercise mainly targets the pectoral muscles.

These achieve isometric tension at the top of the lift and must work hard throughout the entire movement.

The range of motion is less than that of a bench press but the inner pecs are especially challenged by this effective exercise.

How to Do the Svend Press

You will need two 10lb or 5lb plates.

• Place the plates together and pinch them in place tightly with your hands
• Stand with a straight back and a firm base
• Squeeze your shoulder blades back and hold the plates against your chest
• Inhale and brace your core, glutes, chest and hands
• Slowly extend your hands out in front of you. Press upwards and inwards at the same time
• Continue until your elbows are fully locked out. You will feel a big contraction in your chest at this point
• Pause then return to the starting position
• Exhale
• Repeat for the desired number of reps

Training Tips

Keep the plates pressed together as tightly as possible at all times.

You should be able to feel your chest muscles working right from the beginning of the movement in the set-up position.

Move with precision and control at all times. Don’t rush the movement.

Concentrate on the mind muscle connection. Try to feel your chest working.

How to Build Muscle

Go for 3 – 5 sets of 8 – 12 reps. Rest for 30 – 45 seconds but no longer between sets.

Svend Press Variations

If you want to target your pecs in a very similar way then try these variations.

• Dumbbell Hex Press
• Cable Svend Press
• Floor Press Svend Press

Svend Press Alternatives

These alternatives can be used to stimulate chest hypertrophy.

• Dumbbell Floor Press
• Spoto Press
• Floor Press with Chains/Bands

Learn More

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The push-up is one of the best bodyweight exercises for your upper body – it is great for building strength in your chest and triceps especially. But some people take it to the extreme and perform 100 push-ups a day for a full month. Jeremy Ethier talked about the effects and side effects of doing that.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

What muscles will grow, and by how much? How much will your strength improve? Are there any side effects you need to be aware of? Is it even worth doing it?

100 Push-Ups a Day for 30 Days

The most noticeable effect you will experience during the first week is called DOMS which stands for delayed onset muscle soreness – the tenderness and soreness you’ll experience in your muscles one to two days after exercise.

Since you’re not used to doing 100 push-ups a day, you will experience the highest amount of soreness in your chest, shoulders and arms during the first few days, but it should die down after the first week. If you feel soreness on your traps or lower back, it means your push-up form is not correct.

Push-Up 101: The Best Guide

In general, our muscles tend to fully recover after 48 hours of rest. So if you are doing 100 push-ups a day, the muscles are not getting enough time to recover and you will feel more fatigued during weeks 3 and 4. And it is during the recovery process that muscles grow bigger and stronger.

By the time week 4 hits, you will have overtrained your frontal muscles of the chest, arms and core, but not your back. That can lead to a hunched-over position with the shoulder rounded forward. To prevent that, you need to work your back and shoulders.

You might also feel discomfort first on your wrists if you are performing push-ups on the floor. If possible, use anything that you can grip to perform the push-up (like a pair of dumbbells or paralletes) so you don’t have to place your hands on the floor.

Source: Ketut Subiyanto on Pexels

After 100 days, you are likely to experience growth in your chest of around 3 millimetres in thickness and the same amount in triceps thickness, Ethier explains.

However, as you get stronger you will need more challenging exercises to keep growing and build muscle.

10 Push-Up Variations to Build Strength, Power and Muscle

Is it worth it? According to Ethier, no. “It just causes too many recovery issues and lacks the progression you need to continue seeing results past those 30 days.” The best benefit of doing 100-push-ups is that it gets you motivated to work out every single day.

Ethier’s opinion is similar to Jeff Cavaliere’s, from Athlean X.

Check out Ethier’s arguments about the 100 push-ups a day for 30 days challenge.

VIDEO – 100 Push-Ups a Day for 30 Days

Read More: How to Build a Bigger Chest at Home in 30 Days

We know the holy grail of chest exercise is the bench press. Hell, we even wrote an article claiming it was the best exercise for chest. Then why would you continue reading this? Because you need to add variation to your training to see better gains.

And this is when Troy Adashun comes to play. He is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts. He decided to tell people to stop bench pressing and check out 3 chest exercises even better for chest gains.

Chest Exercises Even Better for Chest Gains

For Adashun, chest growth comes from peak activation when choosing the right exercise. He particularly doesn’t do much bench press, sometimes the incline barbell, sometimes the flat with dumbbells. So what does he do? These are the 3 chest exercises even better for chest gains in his opinion.

These exercises will use a cable machine.

1. Komodo Chest Flyes

Using a cable machine, go from a slightly high to low trajectory and to make use of peak activation you want to cross your hands in front of your body and squeeze your chest muscles for a full second at the end of the movement.

Perform 3 sets of 30 seconds time under tension and the 4^th set increase the weight and perform 8-10 reps with perfect form.

This exercise should target your inner chest and lower chest.

2. Low Flyes

This exercise mimics the dips and will target your lower chest tremendously.

It is very similar to the previous exercise, but you should aim to “punch down” towards the floor instead of inclined to the floor as you did in the Komodo chest flyes.

Do the same trick of squeezing your muscles at the top of the movement and keeping it under tension for a second. Apply the same sets and reps technique from before with 3 sets of 30 and one set of 8-10 reps with heavier load.

3. Wolverine Low Cable Fly

Source: Pixabay

The last in this list of chest exercises even better for chest gains is one that will target your upper chest.

Again, use peak activation and cross your arms in front of your body. Also, the same idea of sets and reps with 3 sets of 30 and one set of 8-10 reps.

These exercises above are very similar to other cable crossovers that you’ve probably seen before, but with different names because Troy Adashun uses what he calls peak activation. To know exactly how to do these exercises, see the video below.

VIDEO – Chest Exercises Even Better for Chest Gains

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Best Way to Train the Chest for Hypertrophy (Muscle Mass)

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The Best Science Based Triceps Exercises for Each Head

“When it comes to the “best tricep exercises for mass” or the “best triceps workout”, it’s important that you consider more than just the sheer size of your triceps.”

Source: Photo courtesy of CrossFit Inc.

“Because it’s the proportionate development of all three triceps heads (the lateral head, medial head, and long head of the triceps) that is what creates aesthetic-looking triceps.”

Target the Long Head

“To target the long head, we know that we can take advantage of the fact that it crosses over the shoulder joint. Two triceps exercises that take advantage of this are incline dumbbell tricep kickbacks and incline dumbbell overhead tricep extensions.”

“But, as shown in the video, proper form becomes essential for these triceps exercises in order to really emphasize the long head.”

Target the Lateral Head

“For the lateral head, overhand cable tricep pushdowns/extensions seem to be the best option whereas the rope tricep pushdowns/extensions seems to be the best option for the medial head (and for overall triceps development).”

“I would also add the weighted tricep dips to the mix as well given that the triceps tend to respond best to heavy weight.”

“Now instead of performing all these “tricep head exercises”, you want to instead pick a couple based on where your triceps are lagging. Then incorporate that into your triceps routine!”

Video – The Best Science Based Triceps Exercises for Each Head

Learn More

Beyond its aesthetic implications, cultivating a robust neck holds far-reaching benefits that extend to overall health and performance.

In this article, we delve into the often underestimated realm of neck strength, uncovering 11 vital reasons why incorporating neck-specific exercises into your fitness regimen can be a game-changer.

Whether you’re an athlete aiming for peak performance, someone seeking improved posture and injury prevention, or an individual invested in cognitive well-being, building a stronger neck proves to be an essential cornerstone for a healthier and more resilient lifestyle.

Neck Strength and Overall Fitness: The Crucial Connection

In the realm of physical fitness, the neck often plays a secondary role, overshadowed by more prominent muscle groups.

However, the importance of neck strength cannot be overstated when considering overall fitness. The neck serves as a vital link between the upper body and the head, and its strength has a cascading effect on various aspects of our physical well-being.

1. Foundation for Upper Body Strength

A strong neck forms the foundation for upper body strength and stability. Many compound movements, such as bench presses, shoulder presses, and even basic bodyweight exercises, heavily rely on the neck’s ability to support the head and provide a stable base.

Source: Photo Courtesy of CrossFit Inc

Neglecting neck strength may compromise your ability to perform these exercises optimally, limiting overall upper body development.

2. Improved Range of Motion

Neck strength is closely tied to flexibility and range of motion in the upper body. A supple and strong neck allows for greater movement in the shoulders, promoting better form during exercises and reducing the risk of injury.

Whether you’re engaged in weightlifting, yoga, or any form of physical activity, an adequately strengthened neck contributes to fluid and controlled movements.

3. Enhanced Core Engagement

Surprisingly, neck strength plays a role in core engagement and stability. As the neck muscles connect to the spine, a strong neck helps maintain proper spinal alignment, which is crucial for overall core strength. Engaging the neck during exercises that target the core, such as planks or squats, ensures a more integrated and effective workout for the entire torso.

4. Preventing Neck-Related Injuries

A well-developed neck is more resilient to injuries, particularly those associated with sudden movements or impacts. Whether participating in contact sports or simply navigating daily activities, a strong neck acts as a natural protective mechanism, reducing the likelihood of strains, sprains, and other neck-related injuries.

5. Balancing Muscle Development

Balanced muscle development is a cornerstone of holistic fitness. While focusing on major muscle groups is essential, neglecting the neck can lead to muscular imbalances, potentially resulting in discomfort, reduced performance, and an increased risk of injuries. Incorporating targeted neck exercises into your routine ensures a more comprehensive approach to strength training.

Source: Photo courtesy of CrossFit Inc.

In conclusion, the connection between neck strength and overall fitness is undeniable. By prioritizing the often-overlooked muscles in your neck, you not only enhance your physical performance but also lay the groundwork for a well-rounded and resilient physique. As we explore the other dimensions of neck strength in the subsequent sections, the significance of this crucial link to overall fitness becomes even more apparent.

Enhancing Posture and Preventing Injuries: The Role of a Strong Neck

Maintaining good posture is not only aesthetically pleasing but also essential for overall health and injury prevention.

One often underestimated factor in achieving optimal posture is the strength of the neck muscles. Let’s explore how a strong neck can play a pivotal role in enhancing posture and preventing a range of injuries.

6. Postural Alignment and Neck Strength

The neck serves as a crucial element in the alignment of the spine. Strong neck muscles contribute to better postural control by supporting the natural curvature of the cervical spine.

When the neck is weak, it can lead to slouching and forward head posture, causing strain on the spine and contributing to a range of musculoskeletal issues.

7. Counteracting the Effects of Modern Lifestyle

In the digital age, where prolonged hours are spent hunched over screens, poor posture has become a prevalent issue.

A strong neck acts as a counterbalance to the strain imposed by activities such as prolonged sitting or staring down at electronic devices. Strengthening the neck muscles helps alleviate tension, promoting a more upright and natural alignment of the spine.

8. Injury Prevention in Daily Activities

Daily activities, such as lifting objects, reaching for items, or even turning the head while driving, require a well-conditioned neck to prevent injuries.

A strong neck provides stability and support, reducing the risk of strains and sprains during routine movements. This is particularly crucial in avoiding common neck and shoulder injuries associated with poor posture.

9. Reducing the Impact of Whiplash Injuries

Whiplash, often associated with car accidents or sudden jerking motions, can have long-lasting effects on neck health.

A strong neck acts as a shock absorber, mitigating the impact of sudden movements and reducing the likelihood of severe whiplash injuries. Strengthening the neck muscles enhances the body’s ability to withstand and recover from such traumatic events.

10. Enhancing Athletic Performance and Injury Resilience

Athletes, in particular, benefit from a strong neck in preventing sports-related injuries. Whether participating in contact sports or engaging in activities that involve rapid changes in direction, a well-conditioned neck provides stability and reduces vulnerability to neck and head injuries.

This not only improves athletic performance but also ensures longevity in physical activity.

11. Integrated Approach to Posture Correction

While various exercises target specific areas for posture improvement, neglecting the neck can hinder comprehensive postural correction. A strong neck complements efforts to strengthen the core, back, and shoulder muscles, creating a more integrated approach to achieving and maintaining optimal posture.

In conclusion, the role of a strong neck in enhancing posture and preventing injuries is a critical aspect of overall well-being. Incorporating targeted exercises that address neck strength into your fitness routine can contribute significantly to maintaining a healthy and upright posture, reducing the risk of injuries, and fostering long-term musculoskeletal health. As we explore the final dimension of neck strength—its impact on cognitive benefits—the holistic importance of this often overlooked aspect of fitness becomes even more apparent.

Sports that Require a Strong Neck

Rugby: In rugby, players frequently engage in physical contact, tackles, and scrums. A strong neck is crucial for withstanding impact, reducing the risk of neck injuries, and maintaining stability during scrummaging.

Brazilian Jiu-Jitsu (BJJ): BJJ involves various grappling and ground-fighting techniques where neck strength is vital. A strong neck helps defend against submission attempts, supports posture, and minimizes vulnerability to neck-related injuries during matches.

American Football: Players in American football often experience high-impact collisions and tackles. A strong neck is essential for absorbing and mitigating the forces generated during these intense physical encounters.

Boxing: Boxers rely on neck strength to absorb punches and maintain stability. A well-conditioned neck helps reduce the risk of concussions and other head injuries associated with the sport.

Wrestling: Similar to BJJ, wrestling involves close-quarters grappling and ground-fighting. A strong neck is crucial for defending against takedowns, maintaining control, and preventing injury.

Mixed Martial Arts (MMA): MMA combines various martial arts disciplines, and fighters need a strong neck for both stand-up and ground-fighting situations. Neck strength aids in defending against strikes and submissions.

Hockey: In ice or field hockey, players often experience collisions, body checks, and falls. A strong neck helps stabilize the head and neck region, reducing the risk of concussions and neck injuries.

Lacrosse: Lacrosse involves rapid movements, physical contact, and stick-checking. A strong neck is essential for absorbing impact during collisions and maintaining stability while playing.

Water Polo: In water polo, players frequently engage in physical contact, swim forcefully, and tread water. A strong neck contributes to overall stability and injury prevention during the dynamic movements in the water.

Motorsports (e.g., Auto Racing, Motorcycle Racing): Racers, whether in cars or on motorcycles, experience rapid accelerations, decelerations, and G-forces. A strong neck helps drivers and riders maintain control of their heads, enhancing focus and reducing the risk of neck strain during high-speed maneuvers.

In these sports, developing neck strength is not only about preventing injuries but also about improving performance and resilience in the face of the physical demands unique to each activity.

3 Exercises that Strengthen the Neck

Neck Isometrics:

• Sit or stand with your back straight.
• Place your hand on your forehead and gently push your head forward, resisting the movement with your neck muscles.
• Hold the position for about 5-10 seconds.
• Repeat the same process with your hand on the back of your head, resisting backward movement.
• Finally, place your hand on one side of your head, resisting lateral movement, and repeat on the other side.
• Perform 2-3 sets of each isometric exercise.

Neck Flexion and Extension:

• Sit or stand with your back straight.
• Slowly lower your chin towards your chest, feeling a stretch in the back of your neck.
• Hold the position for 5-10 seconds.
• Gently lift your head back to the starting position.
• Next, tilt your head backward, looking towards the ceiling.
• Hold for 5-10 seconds, feeling a stretch in the front of your neck.
• Return to the starting position.
• Repeat the flexion and extension movements for 2-3 sets.

Resistance Band Neck Exercises:

• Attach a resistance band to a sturdy anchor point at head level.
• Sit or kneel facing away from the anchor, holding the band with both hands.
• For neck flexion, tuck your chin to your chest while resisting the pull of the band.
• For neck extension, lean back, keeping a straight posture, and resist the band’s pull as you look up.
• For lateral flexion, tilt your head to one side, resisting the band’s pull, and then repeat on the other side.
• Perform 2-3 sets of 10-15 repetitions for each movement.

Note: It’s crucial to start with light resistance and gradually increase as your neck muscles become stronger. Always perform these exercises with controlled and deliberate movements to avoid strain or injury.

If you have any pre-existing neck conditions or concerns, consult with a healthcare professional before incorporating these exercises into your routine.

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What are the Benefits of a Strong Chest?

Having a strong chest offers numerous benefits that extend beyond mere aesthetics. Here are several advantages of developing a strong chest:

Enhanced upper body strength: A strong chest contributes significantly to upper body strength. It enables you to perform activities requiring pushing, lifting, and carrying with greater ease and efficiency. Strengthening your chest muscles can improve your performance in exercises like bench presses, push-ups, and chest presses.

Improved posture: A strong chest helps promote proper posture. Weak chest muscles often lead to rounded shoulders and a slouched posture. By strengthening the chest, you can counteract the effects of hunching over and develop a more upright posture, which can reduce back and shoulder pain.

Increased functional abilities: Having a strong chest enhances your ability to perform everyday tasks. Activities such as pushing a heavy object, carrying groceries, or lifting your child become easier when you have well-developed chest muscles. It can improve your overall functional strength and make daily activities less challenging.

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Core stability and balance: The chest muscles, particularly the pectoralis major, play a vital role in stabilizing the upper body. A strong chest helps support the spine and maintain core stability, which is essential for maintaining balance and proper form during various exercises and physical activities.

Injury prevention: Strengthening your chest muscles can help prevent injuries, particularly in the shoulders and upper back. By developing a balanced upper body musculature, you can improve shoulder stability and reduce the risk of strains, imbalances, and overuse injuries.

Increased athletic performance: A strong chest contributes to improved athletic performance in numerous sports and activities. Whether you’re involved in team sports like basketball or individual pursuits like swimming or martial arts, a strong chest can enhance your power, endurance, and overall performance.

Boosted confidence: A well-developed chest can enhance your physical appearance, leading to increased self-confidence and body positivity. Feeling strong and confident in your physique can have a positive impact on your overall well-being and self-esteem.

Why is the Flat Dumbbell Bench Press Such an Effective Exercise?

The flat dumbbell bench press is widely regarded as an effective exercise for several reasons:

Muscle activation: The flat dumbbell bench press activates multiple muscles in the upper body, with the primary emphasis on the pectoralis major (chest muscles). It also recruits the anterior deltoids (front shoulders), triceps brachii (back of the upper arm), and stabilizer muscles in the core and upper back. This compound movement engages a large number of muscle fibres, leading to significant strength and muscle gains.

Improved muscle balance and stability: Dumbbell exercises, including the flat bench press, require each arm to work independently. This helps address muscle imbalances that can occur when one side of the body is stronger than the other. By using dumbbells, you can identify and correct any discrepancies in strength between your left and right sides. Additionally, the need to stabilize the weights individually engages more stabilizer muscles, enhancing overall stability and control.

Range of motion and muscle stretch: The flat dumbbell bench press allows for a greater range of motion compared to a barbell bench press. As the dumbbells are lowered, you can achieve a deeper stretch in the chest muscles, promoting muscle flexibility and improved mobility. A larger range of motion also leads to increased muscle activation throughout the exercise, leading to greater muscle development.

Source: John Fornander on Unsplash

Reduced stress on the shoulders: Compared to a barbell bench press, the flat dumbbell bench press often places less stress on the shoulders. With dumbbells, your hands are not fixed in place, allowing for a more natural movement pattern that accommodates individual shoulder mechanics. This can be beneficial for individuals with shoulder issues or discomfort.

Core activation: The flat dumbbell bench press requires a stable and engaged core to maintain proper form and balance. This exercise can help strengthen the muscles in your abdomen and lower back, contributing to improved core stability and overall functional strength.

Versatility and adaptability: Dumbbells are versatile tools that allow for a wide range of exercise variations and modifications. You can adjust the weight and incrementally progress as your strength improves. Additionally, dumbbells can be used to perform other exercises, such as chest flies, unilateral presses, and variations like incline or decline bench presses, allowing you to target different areas of the chest and surrounding muscles.

Flat Dumbbell Bench Press Technique Video

Mind Pump TV is a YouTube channel run by the fitness and wellness professionals known as the Mind Pump Media team. Mind Pump Media was founded by Sal Di Stefano, Adam Schafer, and Justin Andrews, who collectively have years of experience in the fitness industry. They are known for their expertise in fitness, nutrition, and overall health and wellness.

Why is Recovery So Vital for Muscle Growth?

Recovery is an essential component of muscle growth and overall fitness progress. Here are several reasons why recovery is vital for muscle growth:

Muscle repair and adaptation: During intense exercise, particularly resistance training, muscle fibres experience microscopic damage. Recovery periods allow the body to repair and rebuild these damaged muscle fibres, making them stronger and more resilient. This process is known as muscle adaptation or hypertrophy. Without adequate recovery, the muscle fibres may not have sufficient time to repair and grow, hindering muscle growth progress.

Hormonal balance: Proper recovery helps maintain hormonal balance, which is crucial for muscle growth. Intense exercise temporarily elevates stress hormones like cortisol, while recovery periods allow hormone levels to return to normal. Hormones such as testosterone, growth hormone, and insulin-like growth factor (IGF-1) play vital roles in muscle protein synthesis, the process by which muscles repair and grow. Sufficient recovery helps optimize these hormonal responses and supports muscle growth.

Energy restoration: Exercise depletes the body’s energy stores, such as glycogen (carbohydrate stored in muscles) and adenosine triphosphate (ATP). Recovery allows these energy stores to be replenished, providing the necessary fuel for subsequent workouts. Adequate carbohydrate and calorie intake, along with rest and sleep, contribute to replenishing energy stores, ensuring you have the necessary resources to support muscle growth.

Central nervous system (CNS) recovery: Intense exercise places stress on the central nervous system, which controls muscle contractions and coordination. The CNS needs time to recover and adapt to the demands of exercise. Insufficient recovery can lead to diminished performance, decreased strength, and increased risk of injury. Rest and recovery periods allow the CNS to recover and ensure optimal neural functioning for subsequent workouts.

Injury prevention: Adequate recovery reduces the risk of overuse injuries. Continuous, high-intensity exercise without proper rest can lead to chronic fatigue, decreased motor control, and compromised muscle integrity, making you more susceptible to injuries. Recovery periods allow for tissue repair, muscle balance, and overall structural integrity, helping prevent injuries and promote long-term training sustainability.

Performance improvement: Recovery is essential for optimizing performance gains. Adequate rest and recovery periods allow muscles, tendons, and joints to adapt and become stronger. It helps prevent overtraining, which can lead to performance plateaus or regression. By prioritizing recovery, you allow your body to adapt and maximize performance gains during subsequent workouts.

Remember, recovery encompasses various factors, including sleep, nutrition, hydration, and active recovery strategies like foam rolling or stretching. Prioritizing rest days, getting adequate sleep, consuming proper nutrients, and managing stress are all crucial aspects of an effective recovery plan. Balancing intense workouts with sufficient recovery periods is key to promoting muscle growth, improving performance, and maintaining long-term health and well-being.

Why Does Sleep Help Muscle Recovery?

Sleep plays a crucial role in muscle recovery and growth. Here are several reasons why sleep is essential for muscle recovery:

Growth hormone release: During sleep, the body naturally releases growth hormone, which is vital for muscle repair and growth. Growth hormone stimulates protein synthesis, helps restore damaged tissues, and promotes the use of stored fat for energy. Sufficient sleep allows for optimal growth hormone secretion, supporting muscle recovery and adaptation.

Muscle protein synthesis: Sleep enhances muscle protein synthesis, the process by which new muscle proteins are created. During sleep, the body utilizes amino acids (the building blocks of proteins) to repair and rebuild damaged muscle tissues. Adequate sleep duration and quality optimize muscle protein synthesis, aiding in muscle recovery and growth.

Testosterone production: Testosterone is an anabolic hormone that promotes muscle growth and recovery. Studies have shown that sleep deprivation can lead to reduced testosterone levels, negatively impacting muscle recovery and growth. Sufficient sleep helps maintain optimal testosterone production, supporting muscle repair and growth processes.

Cellular repair and regeneration: Sleep allows the body to allocate resources towards cellular repair and regeneration. During deep sleep stages, the body repairs damaged cells, including muscle cells. This cellular repair process is vital for muscle recovery, as it helps remove waste products, replenish energy stores, and rebuild damaged muscle tissues.

Inflammation reduction: Intense exercise induces inflammation in the body, which is a natural response to tissue damage. However, prolonged or excessive inflammation can impede muscle recovery. Sleep has been shown to reduce inflammation markers and promote an anti-inflammatory environment in the body. By getting sufficient sleep, you can help mitigate excessive inflammation, allowing for more efficient muscle recovery.

Source: Photo Courtesy of CrossFit Inc.

CNS recovery: Sleep plays a crucial role in central nervous system (CNS) recovery. The CNS controls muscle contractions, coordination, and overall neuromuscular function. Restorative sleep helps optimize CNS functioning, ensuring proper coordination and efficient signaling between the brain and muscles. This, in turn, supports muscle recovery and improves athletic performance.

Psychological recovery: Sleep also contributes to psychological recovery, which indirectly impacts muscle recovery. Adequate sleep helps reduce stress, improve mood, and enhance mental focus and motivation. These psychological benefits of sleep can positively influence adherence to training programs, recovery practices, and overall well-being, indirectly supporting muscle recovery and growth.

To maximize the benefits of sleep for muscle recovery, aim for 7-9 hours of quality sleep each night. Establishing a consistent sleep routine, creating a sleep-conducive environment, and practicing good sleep hygiene (e.g., avoiding stimulating activities before bed, limiting exposure to electronic devices) can help promote restful and restorative sleep. Prioritizing sleep as part of your overall recovery strategy can significantly enhance muscle recovery, performance, and overall health.

How Does Protein Assist Muscle Recovery and Growth?

Protein plays a crucial role in muscle recovery and growth. Here’s how protein assists in these processes:

Muscle protein synthesis: Protein is composed of amino acids, which are the building blocks of muscle tissue. During exercise, especially resistance training, muscle fibres experience micro-tears. Protein consumption following exercise provides the necessary amino acids for muscle protein synthesis—the process by which new muscle proteins are created to repair and rebuild damaged muscle tissue. Adequate protein intake supports muscle recovery by facilitating this repair process.

Increased muscle protein balance: Muscle protein balance is the net result of muscle protein synthesis (building new proteins) and muscle protein breakdown (breaking down proteins). To promote muscle recovery and growth, it is essential to maintain a positive muscle protein balance, where synthesis exceeds breakdown. Protein intake, particularly in the post-exercise period, stimulates muscle protein synthesis and helps create a positive protein balance, facilitating muscle repair and growth.

Nutrient delivery and absorption: Protein consumption stimulates the release of insulin, a hormone that facilitates nutrient uptake by muscle cells. Insulin helps transport amino acids and other nutrients into muscle cells, aiding in muscle repair and recovery. Additionally, protein consumption alongside carbohydrates enhances the delivery of both nutrients to muscle tissue, optimizing the recovery process.

Leucine and mTOR activation: Leucine, an essential amino acid found in protein-rich foods, plays a significant role in muscle protein synthesis. Leucine activates a signaling pathway known as the mammalian target of rapamycin (mTOR), which is responsible for regulating protein synthesis in muscle cells. Consuming protein sources that are rich in leucine, such as animal proteins (e.g., meat, poultry, fish, eggs, dairy), can effectively stimulate muscle protein synthesis and promote muscle recovery and growth.

Satiety and muscle preservation during calorie restriction: Protein is known to be more satiating than carbohydrates or fats. When in a calorie-restricted state, such as during weight loss or cutting phases, maintaining adequate protein intake can help preserve muscle mass. Sufficient protein consumption signals to the body that muscle tissue should be preserved, minimizing muscle breakdown and supporting muscle recovery.

Branched-chain amino acids (BCAAs): BCAAs are a subgroup of amino acids, including leucine, isoleucine, and valine. BCAAs have been shown to enhance muscle protein synthesis and reduce muscle protein breakdown. Consuming protein-rich foods or supplements containing BCAAs can support muscle recovery and growth by providing the necessary amino acids for repair and synthesis processes.

To optimize muscle recovery and growth, it’s generally recommended to consume an adequate amount of high-quality protein throughout the day, with a particular focus on the post-workout period. The exact protein requirements can vary depending on factors such as body weight, activity level, and training goals. Consulting with a registered dietitian or nutritionist can help determine the appropriate protein intake for your specific needs. Additionally, combining protein intake with a balanced diet, proper hydration, and adequate rest can further support muscle recovery and growth.

What are the Best Reps and Sets for Building Muscle?

The optimal number of reps and sets for building muscle can vary depending on factors such as training experience, individual goals, and program design. However, some general guidelines can help you structure your workouts for muscle growth:

Repetitions (reps): For muscle hypertrophy (growth), a commonly recommended rep range is 8-12 repetitions per set. This range targets the muscles with an adequate level of intensity, stimulating muscle fibres for growth. Performing 8-12 reps allows for a moderate level of weight to be used, balancing both strength and hypertrophy adaptations. However, it’s worth noting that lower rep ranges (e.g., 4-6 reps) can also contribute to muscle growth by focusing on increasing strength.

Sets: The number of sets you perform per exercise can vary based on your training program and goals. Generally, 3-5 sets per exercise is commonly used for muscle growth. This provides enough volume and stimulus to the muscles without excessive fatigue. However, advanced lifters or individuals following specific training protocols may incorporate higher set numbers to elicit further muscle growth.

Progressive overload: Regardless of the specific rep and set ranges you choose, progressive overload is essential for muscle growth. Progressive overload involves consistently increasing the demands placed on the muscles over time. This can be achieved by gradually increasing the weight lifted, performing more reps with the same weight, or reducing rest periods. Progressive overload challenges the muscles to adapt and grow in response to increasing demands, leading to muscle hypertrophy.

Exercise selection and variety: It’s beneficial to include a variety of exercises that target different muscle groups to ensure balanced muscle development. Compound exercises, such as squats, deadlifts, bench presses, and rows, engage multiple muscle groups and are effective for stimulating muscle growth. Additionally, incorporating isolation exercises, like bicep curls or tricep extensions, can help target specific muscles and enhance overall muscular development.

Rest periods: Rest periods between sets can influence the intensity and metabolic stress placed on the muscles. For hypertrophy-focused training, rest periods of 60-90 seconds are commonly recommended. This duration allows for sufficient recovery without fully replenishing energy stores, maintaining an appropriate level of metabolic stress for muscle growth. However, it’s worth noting that longer rest periods (2-3 minutes) might be beneficial for heavy strength-focused training.

Remember, individual responses to training can vary, and it’s important to consider personal preferences, recovery ability, and any specific recommendations from a qualified fitness professional. Additionally, periodizing your training program, incorporating different rep and set ranges throughout different phases, can help optimize muscle growth and prevent plateaus.

Listening to your body, tracking progress, and adjusting your training program accordingly are crucial for continued muscle growth and adaptation.

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The Mind Pump Podcast is an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.

These are the 3 favourite exercises from Sal Di Stefan for “full shoulder development.”

The shoulder consists of three major muscles or heads that make up the deltoid muscle, rather than three separate heads of the shoulder. The deltoid muscle is a large, triangular muscle that covers the shoulder and provides its rounded appearance. It has three distinct portions or heads:

1. Anterior deltoid: This head of the deltoid muscle is located at the front of the shoulder. It originates from the lateral third of the clavicle and inserts into the deltoid tuberosity of the humerus bone. The anterior deltoid is primarily responsible for shoulder flexion, which involves raising the arm forward, as well as assisting in shoulder horizontal adduction.
2. Middle deltoid: The middle deltoid is situated in the middle of the shoulder. It originates from the acromion process of the scapula and inserts into the deltoid tuberosity of the humerus. The middle deltoid is responsible for shoulder abduction, which involves raising the arm out to the side away from the body.
3. Posterior deltoid: This head of the deltoid muscle is located at the back of the shoulder. It originates from the spine of the scapula and inserts into the deltoid tuberosity of the humerus. The posterior deltoid is primarily responsible for shoulder extension, which involves moving the arm backwards, as well as assisting in shoulder horizontal abduction.

Together, these three heads of the deltoid muscle play a crucial role in various shoulder movements, providing stability and allowing for a wide range of motion in the shoulder joint.

So the 3 exercises you will see below are Stefano’s favourite movements to cover all three heads of the shoulder and provide a full workout for your shoulders.

Source: Photo Courtesy of CrossFit Inc

3 Best Exercises For All 3 Parts of the Shoulder

1. Lateral Raise

This exercise is great for your side delts which contributes to that round look shoulder. If you do the lateral dumbbell raise twisting your arm at the top and bringing it a bit backwards, you are taking away the tension from your shoulders and putting it on your back and lats.

How to Build Huge and Strong Shoulders with the Dumbbell Lateral Raise

You can do this exercise standing or seated. Di Stefano likes to lean forward just a little bit (if doing standing), making sure you don’t shrug during the movement or rotate the arms out.

If you try to pause for a second at the top of the movement, you will feel even more tension on the lateral head of the shoulder.

Aim for lighter weights and higher reps (10-15 reps).

2. Arnold Press

The Arnold press is targeted at the front delt of the shoulder. Overhead presses are better at targeting your shoulders than front raises, for example, as Di Stefano explains.

Unlike a normal overhead press, with the dumbbell Arnold press, you are twisting your arms as you press up and lower them down. “This spiralling motion is pretty awesome for the shoulder. What it does is it encourages this lower range of motion, its full range of motion,” which activates the front head of the shoulder a bit more.

3. Supported Rear Fly Raise

With a bench on incline and a pair of dumbbells, use the bench to support your chest, lean forward and, with your arms falling down in front and beneath your body, separate the dumbbells sideways without using your back and locking your shoulders in place.

This exercise is Sal’s favourite to hit the back of the shoulder which helps to get a rounder look on the shoulders.

“Do this one slow, controlled, bring them out, separate them, and bring them back down.”

See the video for a better explanation of each exercise and why they are so great at targeting all 3 parts of the shoulder.

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Training the shoulders to make them bigger can be challenging for a few reasons:

1. Genetics: The size and shape of your shoulders are largely determined by your genetics. Some people may have a genetic predisposition for broader shoulders, while others may have narrower shoulders. This can make it more difficult to achieve significant gains in shoulder size through training.
2. Shoulder anatomy: The shoulders are a complex joint that is made up of multiple muscles, tendons, and bones. Because of their complexity, it can be challenging to target all of the shoulder muscles effectively with traditional strength training exercises. For example, the anterior deltoids may be easily stimulated with overhead pressing movements, but the lateral deltoids and rear deltoids may require more targeted exercises to effectively stimulate growth.
3. Overtraining: The shoulders are often worked indirectly through other upper body exercises, such as bench presses and rows. This means that they can be easily overtrained if not given enough rest and recovery time. Overtraining can lead to injury and can also prevent muscle growth.
4. Lack of progressive overload: Progressive overload is the gradual increase of stress placed on the muscles over time, which is necessary for muscle growth. If you are not progressively increasing the weight, sets, or reps of your shoulder exercises over time, your muscles may not be receiving enough stimulus to grow.

To effectively train the shoulders and promote muscle growth, it is important to incorporate a variety of exercises that target all three heads of the deltoids, as well as the rotator cuff and trapezius muscles. It is also important to allow for adequate rest and recovery time between workouts, and to progressively increase the intensity of your workouts over time.

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Source: Photo courtesy of CrossFit Inc.

Should You Workout Your Shoulders Every Day?

No, it is not recommended to work out your shoulders every day. The shoulders are a complex joint that is involved in many upper body movements, and they require time to recover and adapt to the stress placed on them during exercise. Overtraining the shoulders can lead to muscle fatigue, decreased strength, and an increased risk of injury.

The frequency of shoulder workouts depends on several factors, including your fitness level, training experience, and workout intensity. Generally, it is recommended to allow at least 48 hours of rest between shoulder workouts to allow for adequate recovery time.

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If you are a beginner, you may benefit from working out your shoulders once or twice a week, gradually increasing the frequency as your fitness level improves. If you are an advanced lifter, you may be able to train your shoulders more frequently, but it is still important to allow for adequate recovery time and to avoid overtraining.

Ultimately, the frequency of your shoulder workouts should be based on your individual fitness goals, training experience, and recovery abilities. It is important to listen to your body and adjust your workout frequency and intensity as needed to avoid injury and promote muscle growth.

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What are the Benefits of Strong Biceps?

Strong biceps provide several benefits beyond just aesthetic appeal. Here are some of the benefits of strong biceps:

Improved functional strength: Strong biceps can help you perform daily activities such as lifting and carrying heavy objects with greater ease.

Increased upper body strength: Strong biceps are an essential component of upper body strength, which is necessary for activities such as push-ups, pull-ups, and other exercises that require upper body strength.

Source: Depositphotos / CrossFit Inc

Better sports performance: Many sports, such as tennis, basketball, and baseball, require strong biceps for optimal performance.

Reduced risk of injury: Strong biceps can help stabilize your shoulder joint and prevent injuries such as shoulder dislocations and rotator cuff tears.

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Improved posture: Strong biceps can help pull your shoulders back and improve your posture, reducing the risk of developing back pain.

Improved overall fitness: Strong biceps are a sign of overall fitness and can be an indicator of good health and well-being.

Strong biceps can provide many benefits beyond just looking good, making them an essential component of a well-rounded fitness program.

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What are the Muscles of the Arms

The arms are composed of several major muscles, including:

• Biceps Brachii: This muscle is located on the front of the upper arm and is responsible for bending the elbow and rotating the forearm.
• Triceps Brachii: This muscle is located on the back of the upper arm and is responsible for straightening the elbow.
• Brachialis: This muscle is located underneath the biceps and is responsible for bending the elbow.
• Brachioradialis: This muscle is located on the forearm and is responsible for flexing the elbow.
• Pronator Teres: This muscle is located on the forearm and is responsible for rotating the forearm so that the palm faces down.
• Supinator: This muscle is located on the forearm and is responsible for rotating the forearm so that the palm faces up.

These muscles work together to provide the strength and mobility necessary for many daily activities, such as lifting, pushing, and pulling.

In addition, these muscles are also important for sports performance and overall fitness.

What are the Best Reps and Sets for Building Muscle?

The ideal reps and sets for building muscle depends on various factors such as your fitness level, workout routine, and fitness goals. However, here are some general guidelines that can help:

• Reps: For building muscle, it’s generally recommended to aim for a range of 8-12 reps per set. This rep range has been shown to increase muscle hypertrophy (growth) and strength.
• Sets: Aim for 3-4 sets per exercise. This can vary depending on the exercise and your fitness level. Beginners may start with fewer sets and gradually increase over time.
• Rest periods: Rest periods are also important for muscle building. Aim for a rest period of 1-2 minutes between sets to allow your muscles to recover.
• Progressive overload: To continue building muscle over time, it’s important to gradually increase the weight you are lifting. This is called progressive overload, and it can be achieved by increasing the weight, reps, or sets over time.
• Frequency: Aim to work each muscle group 2-3 times per week to optimize muscle growth.

Remember, these are general guidelines, and it’s important to work with a qualified personal trainer or fitness professional to develop a workout routine that’s tailored to your specific needs and goals.

What is Muscle Hypertrophy?

Muscle hypertrophy is the process of increasing the size and strength of muscles through exercise and physical activity. It occurs when the muscles are subjected to regular and progressively increasing levels of stress or resistance, such as weight training or resistance exercises.

Source: Photo courtesy of CrossFit Inc.

During muscle hypertrophy, muscle fibres undergo microscopic damage, which stimulates the muscle cells to repair and rebuild, resulting in an increase in muscle size and strength. This process involves the activation of satellite cells, which are responsible for muscle repair and growth.

Muscle hypertrophy can occur through two main types of mechanisms: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy involves an increase in the size and number of myofibrils, which are the contractile units of muscle fibres. Sarcoplasmic hypertrophy, on the other hand, involves an increase in the amount of non-contractile fluid and other substances in the muscle cells, which can lead to an increase in muscle size without a corresponding increase in strength.

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Muscle hypertrophy is an essential component of strength training and bodybuilding, as it allows individuals to increase their muscle mass and strength, improve their physical appearance, and enhance their overall health and fitness.

Why is Sleep Vital for Muscle Growth?

Sleep is vital for muscle growth because it’s during sleep that the body repairs and recovers from the stresses and strains of exercise. Here are some ways that sleep can benefit muscle growth:

• Hormone regulation: Sleep helps regulate the levels of hormones such as growth hormone and testosterone, which are essential for muscle growth and repair.
• Muscle repair: During sleep, the body repairs damaged muscle tissue and produces new muscle fibres, which can lead to increased muscle size and strength.
• Protein synthesis: Sleep promotes protein synthesis, which is the process by which the body builds new muscle tissue.
• Energy restoration: Sleep helps restore energy levels, allowing the body to perform at its best during exercise and other physical activities.
• Reduced inflammation: Lack of sleep can lead to increased levels of inflammation, which can impede muscle recovery and growth.

Overall, getting adequate sleep is essential for muscle growth, as it allows the body to recover and repair from the stresses of exercise and promotes optimal hormonal balance and protein synthesis. Aim for 7-9 hours of sleep per night to ensure optimal muscle growth and recovery.

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7 Best Exercises for a Stronger Back

Video

Crafting the ideal biceps workout involves incorporating exercises that effectively target not only the long and short head but also the brachialis—a distinct muscle requiring attention.

Moreover, the workout should encompass the complete range of motion for the biceps, engaging both elbow flexion and hand supination. However, achieving a comprehensive biceps workout extends beyond these fundamentals. To truly enhance biceps development, it is crucial to integrate techniques that impose unique stresses on the muscle, compelling it to respond. This video outlines precisely how to achieve that.

Observing typical biceps workouts, you’ll notice a prevalence of curls, given the biceps’ primary role in elbow flexion. Yet, this routine falls short in promoting complete biceps development. While the biceps receive considerable activation during back workouts, elevating your development necessitates the incorporation of distinctive methods of stimulation.

Simply performing full-range motion exercises and executing the primary functions of the muscle (elbow flexion and hand supination) may not provide the stimulus required for significant growth. Many individuals can excel in pull-ups and heavy rows without achieving optimal bicep development.

The resolution to this challenge lies not in dismissing popular mass-building exercises—these remain foundational in our training—but in augmenting our routine with specialization exercises and techniques. With this perspective in mind, here’s what constitutes the perfect biceps workout:

The Perfect Biceps Workout

• Cheat Curls – To Failure immediately into
• Barbell Drag Curl – To Failure

Perform for 3 Sets

• Weighted Chins –  To Failure immediately into
• Pulsed Contraction Chin Curls – To Failure

Perform for 3 Sets

• Incline Dumbbell Curls – 3 sets to failure (Utilize the stretch reflex of the triceps technique)
• Dumbbell Curl Trifecta –  2 sets of 8 on each arm for each exercise
  • Cross supination (Emphasizes the long head of the biceps)
  • Cross pronation (Emphasizes the brachialis )
  • No Money curls (Emphasizes the short head of the biceps)

When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to.

Advanced techniques allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout.

Enjoy the workout!

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“EMG stands for electromyography, and it’s a way of measuring the electrical activity produced by muscles when they contract. To make sure I run this experiment evaluating my list of chest exercises as best as possible so that we, and you, could actually trust the data (i.e., that these are the best exercises for a bigger chest), I called up a few colleagues and they led me to John, a Master’s student specializing in EMG.”

Video – 16 Chest Exercises

“It was time to prep the experiment to find out what the best chest exercises for growth really are—and think about all the variables we had to control. First variable: subjects. Everyone’s bodies are slightly different, and the more subjects in  study, the more reliable the data. So, I wanted at least 3 subjects in total. Luckily we had Alex and Raza.”

“Raza is more of a beginner so I thought it’d be interesting to see how his results compare to mine and Alex’s. Next, weight. we had to figure out how much weight we’d be using on each chest exercise to ensure that they were equally as challenging. A week before the test date, we all spent a whole day in our gym and figured out our estimated “1 rep max” for each exercise. On test day, we’d use 70% of this weight for each of the exercises.”

“Plus, we came up with a wager. Before we conducted the experiment to find out what the best exercises for a bigger chest are, the three of us wrote down on a piece of paper what exercises we think will end up being the top 2 for each area of the chest. Once we got the results, we’ll compare them to each of our lists and the person who gets the least exercises correct will be dunked into a human body sized Canadian Tundra Death Trap!”

The 16 Chest Exercises

Here are all the chest exercises we tested:

• Push-ups
• Banded push-ups
• Standing cable fly
• High to low cable fly
• Seated cable fly
• Chest dips
• Barbell bench press
• Incline barbell bench press
• Flat dumbbell press
• Incline machine press
• 15 degree incline dumbbell press
• 30 degree incline dumbbell press
• 45 degree incline dumbbell press
• Decline dumbbell press
• Pinch press
• Pec deck machine

“Note: with several variables and just 3 subjects, it’s hard to detect any statistical differences. That said, I did average the data and found some really interesting findings that align with a lot of other research. So, let’s start with the best upper chest exercises. The top two exercises were both incline dumbbell presses, just at different bench angles. We tested 15 degrees, 30 degrees, and 45 degrees. The lower inclines of 15 degrees and 30 degrees came out on top.”

Moving on to exercises targeting the mid-chest, our first standout is the decline dumbbell press. However, it’s not the conventional version seen in most gyms. Instead, we introduced a subtle elevation by placing a weight plate under the front of the bench.

Surprisingly, this modification not only effectively emphasized the lower chest, as expected, but also proved to be excellent at activating the mid-chest for all three of us. Another successful exercise in this category was the seated cable fly, with the cable handles positioned at chest height.

Transitioning to exercises for the lower chest, my anticipation leaned towards high to low cable flyes due to the favorable alignment of cable tension with the lower chest fibers. While it did perform well, the seated cable flyes took the lead.

This could be attributed to their more stable setup, as the cable tension still aligned effectively with the lower chest. Once again, the decline dumbbell press emerged as a winner, reinforcing the notion that the slight decline aligns the press optimally with both the middle and lower fibers of the chest.

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In this video, Jeff Cavaliere will guide you on targeting the bottommost part of your pec muscles with the right exercises to enhance the development of your lower chest.

Video

He curated a list of 8 exercises designed to hit your lower chest more effectively than ever. Starting with the classic decline bench press, he explains why this exercise surpasses the flat or incline variations for lower pec development.

The Exercises

1. THE DIP “PLUS”
2. THE STRAIGHT BAR DIP
3. THE JACKHAMMER PUSHDOWN (FOR CHEST!)
4. THE STANDING CABLE LC PRESS
5. THE KNEELING “X” PRESS
6. THE D2 FLEXION CROSSOVER
7. THE INCLINE TWISTING PUSHUP
8. THE DECLINE CABLE DIP

The key lies in the position of your arms in relation to your torso during the movement. After completing a set of decline bench press, you’ll notice that your arms are not angled perpendicular to your body but downward when you sit up.

Chest Anatomy

The chest, also known as the pectoral region, is primarily composed of the pectoral muscles. The major muscles of the chest include:

• Pectoralis Major (Upper and Lower Fibers): The pectoralis major is the larger chest muscle and is divided into clavicular (upper) and sternal (lower) fibers. The clavicular fibers are located towards the upper chest, while the sternal fibers are situated in the lower chest. Both sets of fibers contribute to various chest movements.
• Pectoralis Minor: A smaller muscle located beneath the pectoralis major. It is triangular in shape and aids in the movement of the shoulder blades.

These muscles play a crucial role in movements such as arm flexion, adduction (bringing the arms closer to the body), and internal rotation of the arms. Exercises like push-ups, bench presses, and flyes are commonly used to target and strengthen the chest muscles. Additionally, a well-developed chest is often a goal for individuals engaged in fitness and bodybuilding.

Understanding the chest anatomy reveals why this downward angle is optimal for targeting the lower chest. The pectoralis major has two main sections: the clavicular (upper) and the sternal (lower), with an additional head called the abdominal head in the sternal area. This abdominal head is the lowermost portion of the pecs, angling from bottom to top towards your humerus.

By following the fibers and training in the same plane as these lower chest fibers, you effectively activate and recruit them during your chest exercises. Armed with this knowledge, we can choose chest movements that better target the lower chest. If your current chest workouts focus solely on dips or decline bench press, or worse, if you avoid these exercises altogether, trying some of these alternatives can be beneficial.

Classic Dips

We revisit the classic dip exercise, enhancing it by incorporating a plus push at the end of every rep for additional scapular protraction, targeting the serratus anterior muscle. A straight bar dip requires angling your body forward, automatically placing your arms in the ideal position to target the lower chest. The internal rotation of the arms during the exercise enhances chest contraction at the top of each rep.

Kneeling C Crossovers

To increase adduction in lower chest exercises, consider the D2 flexion pattern with a band or kneeling x crossovers. These exercises allow you to train with one or both arms, improving your mind-muscle connection and contributing to better muscle development and a defined lower chest.

In addition to these, I demonstrate several other exercises for sculpting the lower chest, including home options requiring no equipment. The key takeaway is that selecting the right exercises for this area is crucial if you want to eliminate flat or saggy pecs. While I’ve presented 8 exercises, you don’t have to do them all—pick a couple and incorporate them into your chest training for noticeable results in no time.

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While the biceps and dumbbells go together like peanut butter and jelly, it’s important not to neglect the triceps on your next arm day. If you want a more powerful upper body, tricep dumbbell exercises will help grow your arms — this is because they make up two thirds of the muscle in your upper arm, which means they’re bigger and arguably more important than your biceps.

What are your triceps?

Your triceps are made up of three individual muscles, all connecting your elbow to your shoulder. They are a powerful extensor of the elbow joint, so any exercise you do that extends the elbow, will affect your triceps.

The triceps have three “heads” — hence the name; the long head, medial head, and lateral head. The superficial muscles of the triceps are the long and lateral heads, so these are the ones you’ll see when you start incorporating dumbbell tricep exercises into your workouts.

The medial head remains hidden inside the arm, but is just as important as the muscle you can see. It provides stability to the overall tricep group.

Benefits of tricep exercises with dumbbells

Isolating your triceps with dumbbells will help you grow muscle mass fast, due to the targeted nature of the exercise. Further benefits of bulking your triceps include:

• Improves overall endurance, strength and power in your arms.
• Improved stability in the shoulders and elbow joints.
• You’ll be able to lift and push heavier weights.
• In functional fitness, more powerful triceps will improve your performance in various workouts including d-ball throws, burpees, and rowing.

Furthermore, you won’t need access to an expensive gym or box space. Dumbbell tricep exercises can be done from anywhere as long as you have access to a dumbbell at a comfortable but challenging weight.

What are the best tricep exercises with dumbbells?

Here are 3 important tricep dumbbell exercises that you can incorporate into your next workout for bigger, stronger arms.

1. Dumbbell Overhead Tricep Extension

One of the most popular dumbbell exercises for the triceps, the dumbbell overhead tricep extension will blow your triceps and make them work.

There are two ways to do this movement, either seated or standing — both are as effective as each other. Here’s how to do the seated variation:

• Start by sitting down on a bench or chair, holding one dumbbell with both hands behind your head. Make sure you can comfortably move the dumbbell up and down for several reps. 
• Your elbows should be at a 90 degree angle with your upper arms straight up.
• Brace your core and keep your upper body straight and upright.
• Raise the dumbbell with both hands until your arms are almost fully extended.
• Slowly lower the dumbbell back to the starting position after a short pause.

Repeat the movement for 6 – 12 reps, and for 3 rounds. You should start to feel the burn along the back of both arms.

Chipper Time!

2. Triceps Kickback

There are a few various ways to perform a dumbbell kickback; either with a bench, a single arm, or both arms at the same time. It’s up to you which one you choose.

For this example we will focus on a standing tricep kickback. Here’s how it works:

• Hold a dumbbell in each hand. Make sure they’re not too heavy to start, but increase the weight as necessary.
• Stand with your feet apart and bend your knees slightly. 
• Hinge 45 degrees at the hips and ensure that your back is straight, with your torso parallel to the ground and upper arms are close to the body. 
• Move your forearms forward and backward. 
• You should feel the movement in your triceps as your arms should be the only part of your body that’s moving.

You can also use a bench, with your knee and inactive arm on the bench for support. The movement is essentially the same, but this variation allows you to ‘kickback’ more weight for more reps than the standing variation.

3. Lying Tricep Extension

For this dumbbell tricep exercise you will need access to a bench. The movement is also known as a skullcrusher and can be done with a barbell, but can also be performed effectively if you only have dumbbells on hand.

• Lie down on your back on a bench with a dumbbell in each hand, palms facing up, and your upper arms pointing to the ceiling.
• Raise the dumbbells by extending your elbows.
• Keep the movement and weight controlled as you slowly return to the starting position after a short pause.
• Keep your upper arms still throughout and do not lock your elbows. 
• Repeat for as many rounds and reps as possible.

Your elbows will have a tendency to flare outwards, so make sure you keep them tucked in. The exercise also doesn’t put any pressure on the wrists like other tricep dumbbell exercises, making them great if you have a strain or injury.

Some further variations of all the above exercises can be found here.

What is the Bulgarian Split Squat?

The Bulgarian Split Squat is a squat variation where one leg is elevated on a surface and other performs a squat, receiving most of the load.

Because of this split position, this single-leg unilateral exercise targets the quadricep muscles, glutes, and hamstrings like no other leg exercise.

It is an exercise recommended for intermediate to advance level athletes who have more control and body-awareness, but beginners can also perform Bulgarian Split Squats on a lower elevated surface without weights to develop these traits.

Benefits of doing Bulgarian Split Squats

There are many benefits to adding Bulgarian Split Squats into your training; not only do you strengthen all muscles targeted with a standard squat, but also increase your single leg strength and gain balance and control through the challenge this exercise presents.

As a unilateral movement, the Bulgarian Split Squat is great for spotting and addressing any imbalances you might have in your lower body. This will then carry over to compound lifts, where you’ll become less likely to compensate with your stronger side.

As well as being a great exercise to build muscle and strength, the Bulgarian Split Squat can improve your ankle and hip mobility when practiced regularly. Additionally, if performed with weights, it’ll increase your core strength and general stability, reinforcing your midline.

Building strength with the Bulgarian Split Squat will carry over to other forms of squat and can help you get over strength plateaus.

Bulgarian Split Squat form

You’ll only need a stable elevated surface to start off with. As you progress with the exercise, you might want to include dumbbells, kettlebells or even a barbell. The correct form to perform a Bulgarian Split Squat is as follows:

1. Start by stepping your rear foot back onto an elevated surface, placing the top of your foot on top of the bench, plates or whatever you’re using as a step. Your front foot should be about two feet in front of your bench.
2. The bench height in the Bulgarian Split Squat should be small as your start out – around 4” should be fine – and can be increased as your hip flexibility, strength and balance improve. A standard height is around 8-10”.
3. With your whole body pointing straight ahead and keeping your core engaged and your torso upright, descend under control until your back knee touches or comes close to touching the ground. The majority of the weight should be kept over the front foot (around 80%), with the additional weight on the rear foot (around 20%).
4. Your front knee should tail your front toes; make sure it’s not caving in to the sides and doesn’t drift too far in front of your toes. Also ensure the descend is controlled; ideally, it’ll take you a second or two to reach the bottom of the exercise.
5. You can decide whether to perform the Bulgarian Split Squat with external weights, all of the variations are expanded on below.
6. To stand back up, drive through the heel on your front foot and come back to a standing position. Continue to make sure your torso is straight and you keep a neutral spine throughout the exercise.
7. Change legs after a handful of reps and repeat.

How to do a Bulgarian Split Squat

Watch this video for a visual demonstration of the Bulgarian Split Squat.

Common faults

• Lifting the front heel: make sure your front foot is flat on the floor and your heel stays grounded throughout the exercise. Adjust the position of your front leg in regard to the elevated surface to fix this fault.
• Driving through the back leg: this exercise should target your front leg mostly, with the back leg only there to offer support and balance. Make sure you are consciously lifting the majority of your weight with the front leg.
• Tipping forward: keep the angle of your upper body upright thought the movement. If you’re tipping forward you might have to adjust your leg positioning or reduce the weight you’re trying to lift.
• Using a surface that’s too high: there’s no need to elevate your back foot too far up, and your technique is likely to suffer if you do.

Bulgarian Split Squat Muscles worked

The Bulgarian Split Squat is a lower body exercise that primarily targets your hamstrings, quadriceps, glutes, abductor muscles, and calves.

Secondarily, this exercise taxes also your abdominal muscles and spinal erectors.

Depending on where you place your feet, as well as what weight you use and how you choose to hold it, the Bulgarian Split Squat will target slightly different muscles. Standing close to your elevated surface will emphasise your quads (although you should be aware of your knees), while standing further away will tax your hip flexors more heavily.

Holding weights above your chest as you would with an overhead or back- or front-loaded Bulgarian Split Squat will also increase the strain in your core muscles.

Source: Matthew Sichkaruk on Unsplash

Bulgarian Split Squat variations

While the leg positioning in the Bulgarian Split Squat is mostly the same, there are multiple ways you could hold the weights to vary the exercise. You can either:

• Hold a pair of dumbbells by your sides
• Hold a barbell, dumbbell or kettlebell by your chest (front loaded Bulgarian Split Squat)
• Hold a barbell behind your back (back loaded Bulgarian Split Squat)
• Hold a weight overhead

Below we’ll go over all these variations and their benefits.

Two Dumbbell Bulgarian Split Squat

Also known as a suitcase Bulgarian Split Squat, this dumbbell variation adds weight on both your arms. Performing the exercise holding two dumbbells to your sides ensures muscular balance on both sides of the body.

The suitcase Bulgarian Split Squat can also be performed with kettlebells or any other weight, so long as you hold it by your sides.

Front loaded Bulgarian Split Squat

For this variation, you’d hold a weight by your chest with both hands as you would do for a Goblet Squat. You can also use a barbell and hold it crossed-armed or use the front rack position.

Adding this weight can help with stability and will place a bigger emphasis on your core muscles than a standard bodyweight Bulgarian Split Squat. Make sure your back is not rounded by tightening up your core.

Back loaded Bulgarian Split Squat

To add more resistance to the exercise load a barbell onto your shoulders and complete the same movement. You’ll have to be careful to keep your torso upright throughout the exercise for this variation, as the added weight on your back might make you prone to tilting your chest forward.

Overhead Bulgarian Split Squat

This variation of the exercise where the athlete holds a weight overhead places a greater emphasis on the midline than any other variation. The core strength required to stabilise an overhead Bulgarian Split Squat is unmatched.

Because of this, this variation will probably not allow you to lift the heaviest weights but is a very advanced exercise and can be included in your full-body training.

Bulgarian Split Squat workouts

Try the following workouts to include the Bulgarian Split Squat in your training regime.

Workout 1

Workout by @heatherblackfit

Workout 2

Workout by NCFit.

Workout 3

Workout by CrossFit Stimulus.

Read more: Rep Ranges Explained: Learn How to Boost Your Strength and Hypertrophy

Expand Your Knowledge

Learn what type of squat is best for you depending on your abilities or try these excellent variations:

Read more: 6 Back Squat Benefits That Will Make You Want to Grab a Barbell Straight Away