Chest - Advanced
Complete Advanced Chest Development
A really defined, cut chest is one of the most important qualities in a desirable physique. To achieve this definition you must train with a multitude of exercises. You have to develop every asset of the chest including: the upper, outside, lower, and inner areas of the pectoral muscles.
If you are just beginning please review these chest exercises. Now if you are ready for some advanced chest exercises then proceed.
Pushups - Even if you have been working out for years, pushups are the absolute best way to develop your chest and to keep it looking great. Years ago I met a star football player for the Cornhuskers and he showed me several challenging pushups that they have to do every practice.
Walking Pushups - Begin with your hands wide as if you are doing basic pushups, and stay on your toes. Now do a single controlled 2 and 2 count pushup and then move up with one hand and do another pushup. Repeat this process for 10 pushups moving forward and then come back doing 10 pushups to your starting position. Don’t rest just yet, see below.
Circle Walking Pushups - Just like above except instead of moving forward you are going to move to the right and keep going until you have done a complete circle. Remember to do a single controlled 2 and 2 count pushup each time you move your hands. When you reach your starting point go the opposite direction until you reach your starting point again.
Challenge Pushup - Begin with your hands under your chest in a diamond style position and do 10 pushups. Then without rest move your hands shoulder width apart and do 10 pushups, and lastly without rest move your hands out wide and do 10 pushups. Are you resting? Not yet! Repeat the process as follows: 10 inner, normal, wide, then 9 each, 8 each, and so on until you do 1 each. This is a total of 165 consecutive pushups.
Decline Pushups - Find something like a bench, table, or couch and prop your feet up. Come down on the floor in a normal pushup position will keeping your feet elevated. Make sure your body is in proper alignment and do as many pushups as you can until muscle failure. The football players had to do this as their last set of pushups, one poor player would have to hold himself in a hover position while multiple players had their feet proped on his back. My husband hated working out with this guy, but loved the dedication.
Pictures coming soon
Bench Decline Press - This exercise is mainly performed to develop the middle and lower pec’s. Take each dumbbell in your hands and lye back on a decline bench. Hold the weights at your shoulder height with your palms facing foward. Now raise the dumbbells straight up overhead without locking your elbows and then lower them back to the starting position.
Close Grip Chin Ups - This is one of the most challenging exercises for anyone to master. Utilize this exercise to develop the serratus muscles instead of your lats. To perform this you must concentrate on contracting your serratus muscles during this movement or you will be primarily working your lats.
Pictures coming soon
Decline Dumbbell Flys - Perform this exercise to build mass and develop the lower pectoral muscles. Grab your dumbbells and lower yourself on a decline bench. Now with the dumbbells raise straight above your chest, lower the weight in an arc for as far down as you can. Bring the weight back to the starting position while keeping your elbows soft and repeat.
Pictures coming soon
Weighted Chest Dips - The major purpose of this exercise is to develop the pec’s and the triceps. Now grab a weight chain and add a plate to the chain. Carefully raise yourself up to the dip bars. Begin by holding yourself at arm’s length above the bars. Then lower yourself for a count of 4 as low as you can. Now raise back up and tense your pec’s at the top of the movement. You must lean forward to work your chest, the further forward you lean the more of your chest is being worked. Be very careful when you lower yourself back to the floor to prevent injury with that added weight.
Check back periodically as I will be adding to this section.
Change Your Lifestyle, Change Your Life
Sheryl
