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How do you get a massive chest? Most bodybuilders say “do lots of heavy bench press” – I disagree. There are two types of chest exercises, pushing exercisees (like bench press and pushups) and squeezing exercises (like pec deck and dumbbell flys). You need to do both to maximize your chest development. For me personally, the squeezing chest exercises have given me much better mass and strength gains than the pushing type exerciess.
The king of the squeezing exercises is the dumbbell fly and its easy to do at home with just a used set of dumbbells. Heres how you do it.:
lay on floor
together)
knees up, abs flexed (lower back support)
shoulder back, shoulder blades together
arms perpendicular to sides
elbows slightly bent
go sloooooly up and slooooowly down
flex you chest at top of rep
Warning straight armed is much more difficlut than elbows bent because of leverage. Decrease your weight till you can do these with your arms almost straight. Many times you will see people doing WAY more than they should and they do them like this (demo). No, use less weight. Why? Because then you can spot yourself. At about rep 6 when you cant do another straight armed one, bend your elbows slightly. This increases your leverage and makes it easier on your pecs, now you can do 2 or 3 more. When you cant do any more reps, bend your elbows a bit more. This way, you can do forced reps safely.
The reason I do this on the floor is for safety, please see this video for more info:
This video is in preparartion for my advanced killer chest workout video where dumbbell flys will have a prominent role.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://fitness.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC
Here is an advanced chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. This workout is a complete 70 minute workout and consists of four supersets.
superset 1: incline dumbbell press and flys
superset 2: dumbbell press from the hip and thumbs up flys
superset 3: incline flys and ultrawide pushups
superset 4: pushups, flys, and dumbbell press
We will do each superset three times and take 2-3 minutes rest between. Use a weight that lets you do 5-7 reps with good form. This is an intense workout and this is not meant to be used every week, just do this workout now and then to shake things up.
By the way, I’m not a very original or creative person, I get all the ideas for my mock-infomercials from real-life ads – isnt that scary? I just assemble them in a way so that its clear how ridiculous the claims are. There are people, who shall remain nameless, who comment on my vids and claim results as ridiculous as PecFuel5000 – I’m sure these people are just acting as sales people for these scam companies. Remember, be a critical thinker. Never believe those anecdotal “amazing” results stories at the gym, in magazines, or on the internet. … and remember, your Grandma was always right. If it SOUNDS too good to be true, then it IS. Dont be a sucker. Demand real evidence before buying any fitness product/supplement/program. If it is as great as they say then there will be a published ,peer-reviewed article in a respectable publication about a double blind study with a large sample size proving how great it is. Be wary of those “research studies” paid for by the company itself that “proves” how effective their product is.
As with all dumbbell exercises, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://www.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC
Video clip showing proper form of the incline dumbbell fly exercise for pecs. Fly type exercises have done far more for my pec development than the pushing type exercises. In doing flys, make sure that your arms do NOT go behind the plane of your body as this puts too much stress on the shoulder joint. Normally with flys, the arms are kept perpendicular to the body but in this variant I pretend I am doing cables from the lower pulley so I start with my hands pointing down to the ground and finish with them over the top of my head. This exercise is tough so use light weights and make sure to use slow, controlled form.
As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://fitness.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
Push up is the chest exercise ideal for make easy and quick chest workout to do at home. If you want know how to push up, just see the video instructions, training your pectoralis major and pectoralis minor with best upper pec exercise and add it in you chest workout.
You don’t need equipment and can do it at home or in gym.
We advise this chest exercises for woman and for man to build muscle.
http://scoobysworkshop.com
This is part three of my advanced pushup series of how to get rid of man boobs Now. I will be doing 5 different types of advanced pushups and then I will combine them into one heck-of-a-chest workout.
This is a hip-pushup. It is very intense because almost 100% of your bodyweight is on your chest and almost none is on your feet. In this pushup variant, your hands pushup from your hips and your arms brush along your sides as you go up.
This is NOT a beginners exercise, it is for advanced bodybuilders only. If you have not been lifting for at least 6 months, dont even consider doing this because you will most likely get injured.
There are several other unique exercises in my advanced pushup series that I will be putting up individually also. Thanks for your patience, the advanced pushup video IS coming but it takes a long time to edit.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://fitness.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC
How do you get a massive chest? Most bodybuilders say “do lots of heavy bench press” – I disagree. There are two types of chest exercises, pushing exercisees (like bench press and pushups) and squeezing exercises (like pec deck and dumbbell flys). You need to do both to maximize your chest development. For me personally, the squeezing chest exercises have given me much better mass and strength gains than the pushing type exerciess. 
Here is an advanced chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. This workout is a complete 70 minute workout and consists of four supersets.
Video clip showing proper form of the incline dumbbell fly exercise for pecs. Fly type exercises have done far more for my pec development than the pushing type exercises. In doing flys, make sure that your arms do NOT go behind the plane of your body as this puts too much stress on the shoulder joint. Normally with flys, the arms are kept perpendicular to the body but in this variant I pretend I am doing cables from the lower pulley so I start with my hands pointing down to the ground and finish with them over the top of my head. This exercise is tough so use light weights and make sure to use slow, controlled form.
Push up is the chest exercise ideal for make easy and quick chest workout to do at home. If you want know how to push up, just see the video instructions, training your pectoralis major and pectoralis minor with best upper pec exercise and add it in you chest workout.
http://scoobysworkshop.com