Expert: Kyle Brayer
Bio: Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness and a former U.S. Marine.
Filmmaker: Dustin Daniels

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In-Home Chest Exercises : How to Do Decline Push-ups

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Expert: Les Whitley
Contact: www.velocitysp.com/coolsprings
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Fitness – Chest Exercise Workout Routine

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The “Med Ball Push-Ups” is one of the best movements to stimulate growth for your chest. It is an awesome functional, athletic movement for you athletes. Remember, you will work the target muscle better by visualizing the target muscle.

Go slow (a 3-1-3 tempo), and visualize that you are squeezing water out of a sponge in the chest. Think about pushing the elbows apart as you go down, pause at the bottom feeling the chest stretch, and slowly push the elbows toward the middle on the way up.

The Med Ball Push-Ups works not only your pec major and minor in a very unique way, but because of the instability factor, works the smaller underlying muscles and tendons in a very positive way as well.

If I can get one point across to you it would be; the major key for you to make your muscles grow, relating to specific exercises is that you need to stimulate the muscle with unique tensions that they have not felt before by doing new exercises and putting the mind in the muscle and visualize squeezing the target muscle. For the most part, keep the rep tempo slow; 3 seconds down, pause for 1 second (squeezing the target muscle) and 3 seconds up.

You will not make your muscles grow by going heavier with your major lifts like the bench press, and dumbbell press. In fact if you continue to lift with the “How Much You Bench” mentality you will end up getting hurt and you will lose all the hard earned muscle you have worked for.

Remember it is not how much weight you lift, but it is how you lift it.
If you want more free reports, nutrition, and unique exercises to blast your physique to the next level, you must go to my site and sign up for all the free stuff at
www.falosslifestyle.com

The “Med Ball Push Ups” should be a vital part of shocking your chest into new growth. This movement really allowed me to take my physique to a professional “drug free for life bodybuilder at the age of 43 years old; & I am in the best shape of my life. I know you can do it too. All the time it takes is 4-5 hours per week, with a well thought out plan.

You can work-out till your blue in the face but if you do not incorporate Interval Cardio (done first thing in the morning in a fasted state), intense functional multi-joint, compound exercises, small healthy meals often with protein and carbs combined together, positive mindset, goal setting & social support (you will turn into who you hang around) you will not change your body much. Physique development is about losing fat
(to show the shape of the muscle) as much if not more than building muscle. It is definitely a combination of the two.

But if you do focus on the 5 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials;
Real People, With Real Results in my private Chicago studio, go to
http://www.fatlosslifestyle.com

I am a World Class Prof. Drug-Free for Life 43 year old Bodybuilder, business owner, husband & Father. In the past, I have struggled to balance my life. Most of my clients are hard working business owners, parents, & stay at home house moms who want less stress, more time, energy, & fulfillment.

My Promise to you is that I will show you how to not only get an amazing physique, but I will give you a precise, personal (exactly for you) total plan of attack that will allow you to do it in a way that feels good. If you are looking for a deeper approach to health, strength, & vitality; then you need this proven system.

And as you do focus on the 5 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials; Of Real People, With Real Results in my private Chicago studio, go to www.fatlosslifestyle.com I have personally sold and serviced over 17,000 work-outs, one session at a time. Over 500 people have graduated from my “FATLOSS LIFESTYLE” 12 Week Body Transformation System. Through that experience I have learned a lot about how to motivate, inspire, and inform anyone and everyone on the benefits of living your dreams. Cause as you “Get a better body; you will get a better life”.

Your Fitness Friend,

Darin

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Fat Loss Secrets; Best Chest Exercise For Major Pec Growth

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Chest exercises : Push Up

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Bodybuilding Exercises – Chisel your Chest! part1

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how to get rid of man boobs Now, it’s Lee Hayward here with a complete chest and shoulder weight training workout routine.

Hardly a day goes by that I don’t get at least one e-mail from someone asking how they can build a big muscular chest. Well in this video clip I’m going to share one of my all time favourite chest workouts for fast muscle gains.

I like to start my chest workouts with a big basic compound power exercise. Usually some form of the bench press. In this video I’m doing the barbell bench press but I’ll sometimes use dumbbells or incline bench presses instead.

When doing bench presses make sure to set up properly by expanding your chest, arching your upper back, and pulling your shoulder blades back. This will help to fully activate the chest muscles and place less strain on the shoulder joints.

It’s also a good idea to have a spotter with you at all times just in case you need help lifting the barbell off your chest.

The next exercise that I like to do is the dumbbell flye. This exercise works the chest in the fully stretched position. I don’t use heavy weights here, but rather I emphasize getting a full stretch in the pecs. I even hold the weights for a second at the bottom position to get a better stretch.

You’ll also notice that I only lift the dumbbells about ¾ of the way up. Going all the way up just takes the stress off the chest muscles.

In the video I’m doing incline bench flyes. But sometimes I’ll do flat bench flyes, or decline bench flyes to work the chest from different angles.

I’ll finish up my chest workout with the pec-dec flyes. This works the chest in the fully contracted position. You can’t lock it out at the top and get a rest like you can with bench presses or dumbbell flyes.

This is a great finishing exercise and really pumps up the pecs.

You’ll notice that I’ll work the chest from all ranges of motion with a mid range power exercise the bench press, then a fully stretched exercise the db fly, and then a peak contraction exercise the pec dec.

After I train chest I move on to working the shoulders. It is a good idea to pair up training chest and shoulders in the same workout because most chest exercises will also work the shoulders as a secondary muscle group.

Just like with the chest workout I’ll start with a basic compound power exercise such as the shoulder press. Here in the video I’m using the barbell shoulder press but sometimes I’ll also use dumbbells or the smith machine.

I prefer to do my shoulder presses to the front of the head as this places less strain on the rotator cuff. And you can usually handle heavier weights.

Next I move on to doing side lateral raises. I prefer to do these with 1 arm at a time using a low pulley cable. This provides a much greater range of motion then using dumbbells because you’ll have tension right from the start and all the way through to the top of the exercise.

Doing them one arm at a time will allow you to concentrate on each side independently and allow you to lift more weight per arm then if you did this exercise with both arms at the same time.

After you finish your reps for one arm, do the same number of reps for your other arm. You may find that one side is stronger then the other. If so then you should start with your weaker side first, and then do the same number of reps for your stronger side.

Over time this will help to balance out your strength between both the left and right sides.

After the side lateral raises I’ll do a similar exercise for the rear delts. I’ll adjust the cable pulley so that it’s about neck height and pull the cable in an arc motion across the front of my body.

This works the rear delts with a full range of motion because there will be tension right from the start and continue on to the fully contracted position at the end.

Just like with the side lateral raises I like to do this exercise with one at a time to really focus on each side individually and to help develop equal strength between both the left and right sides.

You’ll notice that we work all 3 heads of the shoulders. The front delts get worked hard with the shoulder press. The side delts will be worked through a full range of motion with the cable side lateral raises. And the rear deltoids are targeted with the 1 arm reverse cable fly.

For more workout routines and training tips be sure to check out my website at LeeHayward.com and sign up for my free 10 part bodybuilding tips e-mail course.

Duration : 0:5:2

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Best Chest Workout Weight Training Exercises

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