chest

Close your eyes and picture the chest development of legends like Arnold Schwarzennegger, Franco Columbo, and Lou Ferrigno in their prime -- or modern day freaks like ALLMAX’s own Steve Kuclo, Josh Wade and Ryan Watson. What do each of these incredible athletes have in common? All of them...

Here is a ranking of the best exercises for building a better chest based on personal experience and the training articles of top IFBB pro bodybuilders. This is not necessarily a determination of exercise order, but the exercises that are most effective for muscle fiber recruitment and targeting...

How to Build a Workout Routine Step #1 - Determine Your Training Split I suggest training 3 to 4 days per week. This is the best place to start. Many lifters live by the belief that more is better. More might be better for you, but how will you know unless you construct a 3 to 4 day protocol...

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...

It goes without saying that it’s a tremendous honor to spend any amount of time talking with the legendary Arnold Schwarzenegger. But there’s always something incredibly cool about getting to talk training with the greatest bodybuilder of all-time. To hear how he trained, why he trained, and...

Who doesn’t love a good chest and triceps workout? We all do, but this one’s a little bit different. It was programmed by Chris Kellum, a certified personal trainer and member of the Florida Army National Guard. Because he needs to be prepared for the Army Combat Fitness Test (ACFT), hitting the...

There are some iconic photos that stand the test of time. One of them is of Arnold Schwarzenegger hitting his classic side chest pose. His pecs in that pic are full and large. They look like you could set a shaker cup on them and not worry about it falling off. While many people who aren’t...

Building a big chest is just about every gym goer’s primary focus at one point or another. However, most people think that the bench press alone is the best and only movement that really builds big pectorals. But really, there are other ways you should be training if you really want to achieve...

Other than taking too many selfies, many gym-goers are guilty of another lifting sacrilege: lying to themselves. The problem may be that you don’t know you’re actually lying to yourself. Much like the infamous words spoken by George Costanza, “…just remember, it’s not a lie if you believe it.”...

1. Weighted Push Up Using Smith Machine Push ups are a great chest building exercise. And with Kris’ first alternate chest movement, he introduces us to a way to make them a bit more challenging. Kris’ solution? Weighted push ups using the Smith machine. To set up for this exercise, position...

Chest day. It’s the most popular training day of the week. Most trainers schedule chest for Mondays, because they want to start their week off with a muscle group they like training. For men, having a large and powerful chest with striations can make a powerful statement. Obviously, many...

Training splits can be a mystery. With so many available options and possibilities, it's easy to be confused about which splits are effective, and which are poorly structured. If you've ever wondered just why and how training splits are designed, and just what some of the best training split...

QUESTION: Tom, there is one thing that I really would like to know – your measurements. You have a physique that (in my opinion) is ideal and your photos are a real inspiration to me. I am able to move up in weight gradually with my workouts, so I know I am building muscle, but I never have a...

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 shield of a roman soldier." Remember Gladiator with Russell Crowe and Ralph Moeller? Ok, back to topic. First let's look at some biomechanics. When we say...

One of your main training goals is to pack on muscle – especially on your chest. Let’s face it; a well-developed chest is one of the hallmarks of a great physique. Even under a t-shirt the chest exudes masculinity, power and self-confidence. Having such a reputation begs that your training be...

He was a powerlifting champion, won 7 Mr. Olympia titles, dominated Hollywood for decades, was elected governor of California, and has a fitness weekend named after. Make no mistake, Arnold Schwarzenegger will go down as not only one of the greatest bodybuilders of all time, but as someone who...

You’re spent after a brutal chest workout, but you still want to take it to the next level. You’ve got it in you to squeeze out those last few untouched muscle fibers – you know the ones – those that will take your chest development to new heights and finally unlock your real potential. If...

Here is a ranking of the best exercises for building a better chest based on personal experience and the training articles of top IFBB pro bodybuilders. This is not necessarily a determination of exercise order, but the exercises that are most effective for muscle fiber recruitment and targeting...

What follows is simple method of structuring workouts. This is the only way to set up a muscle and strength building program, but I do believe it to be a sound way. Before we begin it should be noted that all workouts are merely starting points. What looks good on paper rarely works perfectly...

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...