Wednesday, February 17th, 2010
I need a new chest workout routine that will get me a thicker, wider chest. That is an intense workout that can get me to gain a few inches on my chest in a 1-2 month time frame. I came up with a routine for my arms and have gain an inch and a half on them within a 1 month’s time.
I work out at home also. I have dumb bells and a curl bar that I have also been using for my benching. Just need a new workout of my chest.
Best chest workout:
1) 5 sets of between 6-10 reps decline dumbell bench presses
2) 4 sets of between 8-12 reps incline dumbell flies
3) 4 sets of wide hand placement push-ups to failure ( 1 min rest between sets)
4) 4 sets of between 8-12 reps pullovers
5) 5 sets of between 6-10 reps flat bench dumbell bench presses
This workout should take no more than an hour, and uses only the equipment that you have. Best of luck widening your chest.
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Tuesday, February 9th, 2010
I’m 15. I do Incline bench presses, Flat Bench presses, Tricep Pushdowns, Wide grip pulldowns everytime i go the gym. I do about 50 reps for each exercise. The result is, my arms get bigger but my chests just get a lil bigger. So, how to have a bigger chest? What exercises can makes it happen?
50 reps per exercise? thats the problem..
8-10 reps is for building size
12-14 reps is for power and endurance
Your doing the right exercises.. just work on the the reps.
The last 3 pumps on the 8-10 set should be very difficult. If not.. increase the weight. Try to do 3 sets of 8 for example for size. Everyone has their own way of doing things.. but this is a good overall consensus.
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Friday, January 22nd, 2010
Lower abdominal exercises for women are an important part of women’s health. While everybody talks about how wonderful it would be to have six pack abs, it is not the only reason to make sure that you work out this part of your body. Having strong abdominal muscles can also improve your health in other ways – for instance, giving you better posture and reducing back strain. Most people do some abdominal exercises – however, the lower abs are often overlooked.
By using one or two effective types of lower abdominal exercises for women, you can make sure that this important muscle group is also getting worked out effectively. Several of the exercises may require more equipment than you have readily available – however, most lower abdominal exercises are easy to do at home and do not require much extra equipment.
Effective Lower Abs Exercises For Beginners
Lying Leg Raises – Lie down on a flat bench. Raise your arms above your head and have your hands hold the edges of the bench or (if you have one) the hand-grip behind your head. With your legs slightly bent at the knee, raise them all the way up to the vertical position. Pause a second and then slowly lower them. Try not to touch the ground at the bottom. This control will keep tension on the abdominals throughout the exercise and will therefore increase the intensity. Repeat for your designated number of reps and sets.
Reverse Crunch – Lie face up on a flat exercise bench, raise your arms and firmly grasp the edge of the bench above or alongside your head. With your knees bent (and locked in this position), contract your abs and lift your hips to bring your knees in toward your chest – hold for three seconds and lower your hips back to the bench. Repeat for your designated number of reps and sets.
Leg Lifts Are More Advanced Exercises For Lower Abs
First of all, the hanging leg raise is one of the most effective types of abs exercises. For this exercise, however, you’re going to need a lat pull-up bar to hang from. This bar is going to need to be high enough that you can hang from it with your arms fully extended (with your hands shoulder width apart) for long enough to do the exercise – without your feet touching the floor. Then, use your abdominal muscles (you will need to focus) to move your legs up until you are sitting in the air.
Important Notes For All Abs Exercises
• Do not over train your abs. Remember that success is always a result of many efforts. Never train you abs if they are still very sore from a previous workout. Mildly sore is okay.
• Keep your abs pulled in tight through each repetition to get the maximum benefit of each rep.
• Keep your range of motion between 30-45 degrees from the floor or bench (the horizontal position). This helps to minimize the hip-flexor area movement and makes sure that the abs get their full workout.
• Always keep your spine, neck, head and shoulder in alignment to prevent strains.
• When you do sit-ups and crunches, or any other exercise that requires your hands to be behind your head, never interlock your fingers as this causes you to pull on your head and will put your spine out of alignment – which may cause strains to your spine.
Julia Mahler
http://www.articlesbase.com/health-articles/lower-abdominal-exercises-for-women-improve-your-posture-with-exercise-22324.html
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Saturday, October 10th, 2009
If you are familiar with only one exercise in the Bright ‘N Fit Training Routine, it is probably the Flat Barbell Bench Press. Enter any local fitness center or campus gym and you will more than likely witness someone performing this movement. The question is, how many of those people are doing it properly?
This exercise, when done correctly, will lead to great strength, power, and size gains in the chest, shoulders, and triceps.
Muscles worked during the Flat Barbell Bench Press:
• Chest (Pectorals)
• Front Shoulders (Anterior Deltoids)
• Arms (Triceps)
It is important to learn how to perform the Flat Barbell Bench Press to receive all of its benefits and avoid injuries, particularly to the shoulder and elbow joints.
Step 1: Setting Up
The set-up is crucial for performing the exercise properly. You must be in a tight and stabilized position before and throughout the movement.
Head Position: Lie down on a flat bench directly under the barbell as it sits in the hooks of the rack. Adjust your body (slide your back forward or backward on the bench) so that the center of the barbell is directly over your eyes. Keep your chin tucked, and your eyes looking above.
Hand Position: Grab the barbell with your hands equally distant from your body, placing them about 23-26 inches apart. This grip will evenly activate your chest and tricep muscles, rather than one more so than the other. Hold the barbell low in your hands (as close to your wrists and away from your fingers as possible) to prevent the weight of the bar from bending your wrists and placing stress on your elbows. Be sure to wrap your thumbs around the barbell, and squeeze the bar as hard as you can. A “thumbless” grip can be extremely dangerous because you have less control of the barbell.
Upper-body Position: Puff your chest out by pulling your shoulder blades together and pressing your back against the bench. Keep everything tight. This position will make your body a more stable surface to push from, allowing you to bench press more weight. It will also place less stress on your shoulder joints.
Feet Position: Your feet should be flat on the ground, and about 30 inches apart. Try to drive your heels into the floor.
Now that you have gotten into that tight position, you must hold it throughout your entire set.
Step 2: Unracking the Barbell
Extend your arms to push the barbell straight up in order to remove it from the hooks of the rack. If you have a spotter, ask him/her to give you a “lift-off,” in which he/she helps you unrack the weight by pulling the barbell straight up out of the hooks before you begin your set.
As you remove the barbell from the hooks, slightly move the bar towards your feet so it is directly over your lower chest. Your spotter can remove his/her hands from the bar once you have the barbell completely under control.
Now you are ready to bench press!
Step 3: Bench!
As you are bench pressing, remember to keep your chest out, shoulder blades pinched together, back against the bench, and feet firmly on the ground.
• First, take a big breath and slowly lower the barbell in a straight line until it touches your lower chest. As you are doing this, try to keep your elbows tucked to your sides, and your wrists in line with your elbows. Do not follow the barbell with your eyes as you lower the bar to your lower chest, keep looking up.
• Once the barbell touches your lower chest, pause for a second to eliminate the tendency to bounce the bar off your chest.
• As you release the air by breathing out, explosively push or “press” the barbell in a straight line directly above your lower chest by extending your arms. Keep your elbows tucked to your sides and squeeze the barbell as hard as you can as you are doing this.
• Repeat from the first bullet-point of Step 3.
Practice this technique with an empty (unloaded) barbell until you have developed muscle memory. The movement may seem awkward at first but it will become more comfortable as you continue practicing it. Remember to stay 100% focused during every single rep!
Check out BrightNFit.com for more info on college fitness.
Ty Lom
http://www.articlesbase.com/men’s-health-articles/100-proper-bench-press-technique-your-first-step-to-a-firmer-chest-312792.html
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