Complete Pec Training Tips

Put these pec techniques to use and develop that full, muscular chest today.

For most people I see in the gym, the bench press has become more about building an ego than building a quality set of pecs. Rather than worry about how much you can lift, you need to focus your attention on how fully you can train and fatigue the pecs themselves (rather than the arms, shoulders, back, quads, etc.)

Here's an oldie but a goodie to help get you to isolate your pecs on the flat bench press. It's a simple technique that can really make a difference in how fully and intensely you're able to hit the pecs:

Sit upright with perfect posture on the end of a flat bench. Roll your shoulders back and down slightly-almost as if you're pushing your shoulder blades towards each other. Hold this position as you lay back on the flat bench.

With a shoulder's width grip and your elbows in, maintain this position throughout the bench press. It may feel awkward at first and you won't be able to lift as much weight as you're used to, but you'll hit your pecs hard and you'll feel the pump.

Add some variation to your chest training and blast your upper chest (the key to that ripped look) with this killer Giant Set:

warm-up your pecs thoroughly first. Dumbbell Flyes on the Incline Bench. Set the bench at a slight angle of around 30 degrees or so. Be sure to get a full stretch on each rep, and push yourself to failure. I like to use moderately heavy weights here (60 lbs. or so).

Dumbbell Incline Presses. Go right into these without any rest at all using the same dumbbells you have in your hands from the Flyes. Go deep on each rep, throwing your chest out and upward at the stretch point. Then squeeze hard at the point of full contraction. Go to failure.

Barbell Incline Press. Now jump right into Barbell Incline Presses with a moderate weight. Your pecs will be substantially fatigued at this point, so you'll want to have a spotter to help you push out some solid reps. Again go to failure.

Dumbbell Flyes on the Incline Bench. Drop your original dumbbell weight in half (30 lbs. in my example). Maintain great form and go to failure. Dumbbell Incline Presses. Finally, go right into Dumbbell Presses again with the same weight you already have in your hands. No rest. Pump out as many as you can. This final leg of the Giant Set really separates the men from the boys, or the women from the girls as the case may be.

Take a 90 second rest and repeat entire Giant Set once or twice more if you dare.

To bring out the full striations in the pectorals, you need the type of continuous tension you get from doing cable work. Here are a couple of my favorite cable movements for the chest.

Cable Crossovers. These are standard exercise for almost every advanced trainer, and yet you watch ten different people perform the exercise and you're likely to see ten different variations. Almost all variations of this movement have some redeeming value.

Personally, I like to do Crossovers standing almost straight-up. Pull your arms down and hands together at a point about 6 inches in front of your lower abs. Perform the negative slowly, allowing your arms to rise above your head before exploding downward again.

In addition to this technique, I also like to do Crossovers bent at the waist (about a 45 degree angle) leaning forward. When the arms go up, the shoulder blades pinch together. When the arms come down, you should flex as if striking a "most muscular" pose.

Cable Flyes on the Flat Bench. A personal favorite. I really enjoy the continuous tension Cable Flyes provide and the explosive pump you get in your pecs when the exercise is performed properly.

Place the handles on the low-pulley on the cable machine, and position a flat bench in the middle. Use moderate weight, keeping your elbows only slightly bent throughout the entire movement. As with all cable work, emphasize the movement by flexing hard at peak contraction.

Cable Flyes on the Incline Bench. Another favorite of mine. For best results you want to use an incline bench with about a 30 degree angle. This will really hit the mid and upper pecs. A great movement for carving that chiseled, plate of armor look into your chest.

Apollo Supplements.com - http://www.apollosupplements.com - Health & Fitness Supplements/Nutrition ? 40% to 70% off. Find a huge selection of Health & fitness supplements & nutritionals at Apollo Supplements. We carry all major name brands including AST, EAS, Optimum, Muscletech, and many more.

Copyright ApolloSupplements.com - MuscleMaster, Inc.

---

Bodybuilding Protein

What helps make comedy also builds muscle?This is key to... Read More

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with... Read More

How To Get Incredible Gains If You Aren?t Getting Them Already... And... How To Get Them Fast!

The key to rapid muscle growth, is to perform all... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

But I Dont Want Muscles! Part 1: What Muscle is, and how to Build (or Avoid) It

One of the common comments I hear from my female... Read More

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that... Read More

Building Better Biceps

Two of the nine pivot points - those stunning body... Read More

Strong To The Core of Your Being - The Benefits Of Core Training

If you were to ask me which muscle group in... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

Personal Trainers with Real People, Real Situations

TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most... Read More

Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review

At first glance, this product manual's title (Burn the Fat,... Read More

Always Shock Your Muscles For Maximum Growth

Always try to "trick" your muscles into growth. You never... Read More

Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Lifting for the Love of It!

Over the last couple of years I have taken a... Read More

How To Gain Weight

Until I started following a routine to eat, my gains... Read More

Exercise The Right Way - The Stiff-Leg Deadlift

Other articles in this series looked at a number of... Read More

Dumbbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Tips to Help You Gain Weight

There are a couple of reasons why most people fail... Read More

Know Your Muscle Building Exercises - The Shoulders

Every bodybuilder and weight trainer will have his or her... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

Celebrity Personal Trainers

Personal Trainer to the Stars!!Celebrity Personal Trainers!!Who are these amazing... Read More

Burning Fat

The more muscle a person has, the greater their metabolism... Read More

Fitness & Muscle Building Know How for Hard Gainers

Hard gainers are individuals who train equally hard as other... Read More

Exercise The Right Way - The Seated Calf Raise

Other articles in this series looked at a number of... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

How To Get The Greatest Possible Muscle Gains... And... Still Have Time Left Over To Just Goof-Off!

The number one thing you need to get from this... Read More

Exercise The Right Way - The Back Squat

Other articles in this series looked at a number of... Read More

Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her... Read More

Know All about Power Push Ups

Push ups are the most convenient way to build up... Read More

Are You Over Training in the Gym?

Every set was taken to positive failure, with three or... Read More

Build 80 Pounds Of Muscle?

Is it possible to gain 80 pounds of shredded muscle... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 2

Welcome to article number 2 in our series "Bodybuilding Sins... Read More