Chest Workout Routines

Push-ups are the most common kind of chest workout routines practiced by many people. This is because they can be done anywhere as they do not require much work out space. You can do them on the bedroom floor right after you wake up and even before going to sleep. During your training they provide a good warm up exercise for any starter and are good finishers too.

Push-ups are done by first lying on the floor face down with the palms supporting the body.

The body should be maintained in a linear position and then start lifting your body up and then going down slowly. The stress that is felt works out the chest and the triceps too.

Another routine chest workout is the pull up that also contributes to strong arms. It is done holding on to a firm rod or tree. You can try it anywhere; from local playgrounds to the the garage. The arms hold onto the rod and you lift yourself up until the chin is level with your palm position and then you go back down slowly. You should be Careful not to sway your arms lest you will be doing no significant exercise.

Dips are very effective on the area nearer the abdomen. The exercise is done on strong parallel bars. You lift your body while holding on to the bars. It is done in a slow repeated manner.

Bench presses are the best solutions to an enhanced upper body in terms of strength and size. You work out your thorax by lifting weights on a barbell on a bench. You start by lying on the bench and then lower the barbell right near your chest. With as much effort as required you slowly lift the barbell upwards and continue this, the number of times you feel that your arms can do. A trainer should be nearby to offer assistance when lifting the weight. Read More

Categories : Chest Workout Routines

Build Bigger Pecs

A Concise Guide to Muscles

Muscles are the stringy mass of fibers that contract and expand to make your joints move and stop you crumpling in a saggy heap on the floor. You have anywhere between 600 and 700 muscles in your body altogether.
Not all muscle fibers are created equal. Some are made up of ‘slow-twitch’ fibers that are laced with lots of capillaries to supply them with oxygen, and are mainly used in aerobic, endurance activities such as running.

Other muscles are made up of ‘fast-twitch’ fibers which have fewer capillaries and convert stored glycogen into glucose to fuel explosive, anaerobic movements such as jumping or lifting heavy weights. It’s these fast-twitch fibers that have the greatest potential for growth, which is why power sportsmen such as sprinters and weightlifters tend to be bulkier than endurance athletes such as marathon runners.

The number of fast-twitch and slow-twitch fibers you have is determined at birth by your genes. This explains why some people pack on muscle easily while others struggle to add weight. But even classic ectomorph (skinny) guys can bulk up with the right training and nutrition – it will just take a bit more work.

The muscle grows when you put sufficient stress on it to create microscopic tears in the muscle fibers which, if you give them sufficient rest and amino acids from protein-rich foods, will heal bigger and stronger than they were before. This process is known as hypertrophy. Once the muscle has healed, it is more resistant to stress, so you need to attack it with bigger weights in order to repeat the damage/repair process that will make it grow again. That’s why you need to subject your muscles to ‘progressive overload’ or, in other words, keep lifting bigger and bigger weights. Read More

Categories : Chest Workout Routines