Old School Golden era Chest Building

arnold_chest

There is nothing that makes a man stand out like a fully developed chest. Nothing says intense apex alpha male like having a powerful chest of a gladiator. In this segment, I would like to go over some fundamental chest building basics. I recommend going to www.hugechesttips.com ,which is a nice site I found, for more advanced training, but for now we will discuss the very basics of chest training.

Everything begins with the basics. There is no shame in going back to them. I have been training for well over 25 years and often find myself going back to the basics. Why? Because they work and work really well. The purpose of the chest muscles are to push forward, and bring the arms over the thorax.

ce-chest-pec-stretch-1

 

There are many exercises for the chest but we are only going to focus on a hand full of proven movements. These movements have been performed by guys like Arnold, Larry Scott, to Jay Cutler and Ronnie Coleman.

The exercises are:

1)Dips

2)Push ups

3)Bench Press

4)Incline Press

5)Dumbbell Flies

6)Dumbbell pullovers across bench

Each of these exercises should help you. Lets us begin by planning a nice routine you can do in your next chest training session. To begin with, start your warm up session by doing three sets of ten reps of the push up exercise. In between each set of push ups make sure to stretch the chest.

Pec Stretch

 

Next, if you have access to dipping bars, begin by doing two sets of ten reps on the dips. Once you are nice and warmed up. Begin with a light set of either dumbbell or barbell bench presses for three sets of 10, 8 and 6 reps pyramiding up to a heavy weight. Next we will move onto the incline press for the upper chest. Same thing with the chest press, you will do three sets of 10,8 and 6 reps pyramiding up to a heavy set. Next you will do two sets of 10 to 15 reps on the dumbbell flys. And lastly, you will do two sets of 15 reps on the pullovers.
Ultimate Body Press Dip Stand

 

You see, a very simple chest workout you can do at home or at the gym. I will give you some basic home equipment recommendations so that if you decide to train at home you will have these pieces of equipment handy.

Recap:

1)Push Up 3sets of 10 reps

2)Dips 2 sets of 10

3)Bench press 3 sets of 10,8, and 6 reps

4)Incline Press 3 sets of 10,8,and 6 reps

5)Dumbbells fly’s 2 sets of 15 reps

6)Dumbbell pullovers 2 sets of 15 reps

If you are pressed for time or let’s say you come home from work very tired, you can choose one or two of the exercises described above. Remember that our goal is to train consistently and not miss workouts. The number one exercise I would recommend for this workout where you choose only two exercises would be the bench press and the dumbbell fly.

You work the bench press in sets of 5 sets of 5 working up to your heavy poundage resting for about three minutes between sets. Next, you do the dumbbell fly’s; two sets of 15 reps.

Another tip I would like to share with you while training your chest is to also include some back exercises even though it may not be your back training day. For example, while doing your push ups you can perform your pullovers with a light weight along with some chin ups. Also you can include some light barbell rowing. This will help in two ways:

TOSposture

1)It will help keep a balance between your chest and back and prevent your shoulders from rotating forward.

2)It will help in increasing your over all chest measurement.

Benching tip


Well guys, there you have it. Remember to visit www.hugechesttips.com and also check out Victor Prides Body of a Spartan bodybuilding course.

God Bless you all.

I.A.A.M.