chest

CABLE CROSSOVER (HIGH TO LOW) 3 Sets, 20 Reps We’re starting with this exercise to make sure you’re warmed up and able to achieve a full range of motion before we get into some heavier pressing work. We’ll do 3 high-rep sets which essentially function as a pre-exhaust. Put one leg forward, get...

Close Grip Lat Pulldowns – 3-4 Sets, 10-12 Reps This exercise is a vertical pulling movement that targets your lats. The key is to really drive with your elbows and control the weight with your lats, getting a full stretch at the top. Try to eliminate any movement in your biceps or traps and...

If you want to sport a powerful, thick, and full chest, then you have to start at the top. In other words, make your upper pecs the top priority. If you like the volume of this workout by itself, use it as your chest day plan. If you'd prefer to do more work, then start with this workout and...

Let's face it, building a nice set of pecs is just about every gym-goers first priority. There's a reason so many people envy the strongest bench presser in the gym, but what if it could be you who was the strongest? What’s holding you back? Unfortunately, many people have no clue how to...

This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 4 Time Per...

Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration6 weeks Days Per Week 5 Time Per Workout45 minutes...

Have you ever taken the time to understand bench press form and setup? Boost your bench numbers now, and pack on some serious chest and tricep mass! Let’s do an experiment. I'm sure you’ll figure out how it ends. Take a buddy to the gym today. But don’t say a word about the workout. Let him slip...

Don't have access to your favorite upper body gym machines but still want to hit your favorite upper body workout? Check out these band, barbell, and dumbbell alternatives! Getting the motivation to train at home can be tricky. You’re not at the gym surrounded by other people training with the...

Find out what the ideal measurements are for a natural bodybuilder or a classical muscular male physique. I’m often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many...

A lot of folks don’t know whether the dumbbell pullover targets the back or the chest. In this video, Scott breaks down the dumbbell pullover exercise, and how slight changes in its technique can change the point of emphasis of the exercise to either target the pecs or the lats. Breaking Down...

Push ups are a fundamental movement that anyone can benefit from doing. Make your push ups more challenging with these 6 variations and progressions. It’s common for people with strong upper bodies to think that they’ve “graduated” from the standard push up, simply because their bench press...

Stuck in a bench press plateau? Use these tips to mix up your workouts and bench training and add some pounds to your bench! It’s a very common question I get asked all the time in the gym, via email and on the forums. “Can you give me some tips for increasing my bench press?” You see the bench...

The summer is supposed be all about showing off the cuts and being as lean as possible. Two experts that know a lot about both are Don Saladino and Frank Sepe. That’s why they host the online workout show known as “Sleeveless.” Recently, they showcased a high rep chest and bicep workout that...

Bored? Looking for a training system that will rocket your body into new gains? Then fasten your seat belts, because it's time to blast off! Ho hum. Yada, yada, yada. Is this how you feel about your current workout routine? Do you use the same old, same old, 3 sets of 6-10 reps for each...

Let’s get the science out of the way; the pectoralis major is comprised of a clavicular and a sternocostal head, or better known as the upper and lower pec respectively. When flat benching, both heads are stressed evenly. The anterior deltoids also come into play, and the triceps are used during...

Looking for new ways to increase your overall chest growth? These 3 chest workouts are just what you need in your program to develop some unreal chest size! Close your eyes and picture the chest development of legends like Arnold Schwarzennegger, Franco Columbo, and Lou Ferrigno in their prime...

Floor presses, flyes with a twist, and the pump! Maik Weidenbach presents you with seven unique chest building tips that aren't centered around the bench press. One of the things every bodybuilder strives to obtain is a big chest. Ideally, as Vince Gironda put it, "it should be shaped liked the...

It’s hard not to be impressed when you see someone performing muscle-ups! You can see, immediately, that he or she has put in the time and dedication to make their “machine” strong and capable. Muscle-ups are a very challenging, advanced movement that demands explosiveness and power from many...

This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 4 Time Per...

Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration6 weeks Days Per Week 5 Time Per Workout45 minutes...