Posts Tagged ‘chest’

Top 6 Chest Training Mistakes

Tuesday, September 10th, 2013

Your chest is a large and complicated muscle. Considering its size you would think it would be easy to stimulate growth. Do some flat bench, another secondary movement, and your chest starts growing. Unfortunately the pecs are a much more muscle group area than that. In fact it is downright complex.

Training the pectoralis is a major puzzle to most bodybuilders, thinking a couple sets of bench press is all it takes, or going to the other extreme by dedicating a full day to 20 sets of different bench press variations. In this piece we would like to expose the answer to this puzzle by discussing the six most prevalent chest training errors and then providing tips to avoid them.

Read carefully; you will be surprised how many mistakes you are likely making.

Chest Training Mistakes

The Top 6 Chest Training Mistakes

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The Top 5 Best Chest Exercises

Saturday, July 13th, 2013

Arnold Bench Press
Bench presses and curls are two of the first exercises that are learned by new weight lifters. For men, the chest or “pecs” (short for pectorals) are second only to biceps as the top show muscles in teenagers and young adults.

For women, the chest is even more important. Keeping well built pecs can be useful in maintaining a solid, perky appearance of the breasts.

Serious fitness enthusiasts and athletes know that the pecs are involved in one of the main powerlifting exercises, the bench press. The bench press is one of three exercises, including squats and deadlifts, in a standard big 3 powerlifting competition. For this reason, it is always important for powerlifters to increase their chest strength.

Therefore it seems to me that everyone has a reason to train their chest, including men, women, athletes, bodybuilders, powerlifters, strongmen… everyone; and here are the top 5 best chest exercises you should use.

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How to Get a Bigger Chest (Infographic)

Monday, June 17th, 2013

Here’s a pretty cool infographic about building a bigger chest. I really enjoy infographics and I’m hoping you do too.

How to Get a Bigger Chest

It’s a dream for every men to have a good looking chest and there are wide range of exercises that can performed in order to grow your chest. The infographic shares data about different exercises for bigger chest along with few workout tips.

For an additional list of best chest exercises, also check out my post about the top 5 best chest exercises.

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How to Bench Press

Thursday, September 9th, 2010

How to Bench Press

Update: I found a sweet How to Bench Press video by elite powerlifter Dave Tate today. The video appears about halfway through this post. If you want to bench press for max strength and “think” you have perfect form, you NEED to watch this video. Therefore I am republishing this article today for every Swole Bench Presser’s benefit.

Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.

Kyle wrote:

“Hey Steve, OK me and a friend got into an argument about how to bench. I said you should touch your chest and he said you shouldn’t because it can injure your shoulder you should stop like 1 inch away from your chest? What is the right way to bench?”

Response:

So, you want to know how to bench press properly?

How to Bench Press
How to Bench Press

The bench press is the most popular exercise in the gym among men. It is the strongest upper body exercise for most people, and has been a social gauge (and wrongly so, in my opinion) of male strength and fitness for more than a century. Fortunately, bench presses are the #1 best exercise for building upper body strength and size, and so should be included in nearly all strength training routines.

On the down side, benching is responsible for many weight lifting injuries, especially in the shoulder area. Hopefully this post will educate you as to how you should be bench pressing to avoid injury.

How to Bench Press

A concept of a bench press is simple:

Start by laying down on a bench. Place your hands on the barbell with your palms facing away from you (this is a pronated grip). Unrack the barbell and hold it straight up over your upper chest. Bend at the elbows to lower the barbell until it touches your mid chest. Press it back up over your upper chest. That’s a rep.

In reality, using proper form on the bench press can be difficult to master, as you will see when you read this post in its entirety.

Now, to answer your questions…

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How to Bench Press More Weight Instantly?

Friday, March 26th, 2010
Swole Fitness Tips

I haven’t verified this tip yet, but Charles Staley once said that you can lift more weight if you look at your dominant hand when benching. Although you are not supposed to turn your head at all.

Really, I have no idea if this works, but if you give it a try please let us know what happens. It doesn’t sound like anything I would ever tell anyone to do, but maybe it has a place in max effort training?

I remain skeptical.