Tag: Chest
3 Ways To Build A Powerful Bench Press
Create A Goal Plan
When looking to improve any lift in the gym, or to achieve any goal in life, it is necessary to set out an effective plan that will guide you to success. As the well known saying goes, “fail to prepare, prepare to fail”.
Training Volume for Strength Gains
When it comes to benching improvements, benching once a week will simply not suffice, regardless of how many sets and reps are performed in one session.
By following the traditional 5 x 5 method, 25 reps will be completed. That’s 25 reps for the week which is undoubtedly insufficient if the goal is to improve bench press performance.
Instead of training the bench press once a week, it is worthwhile performing it more frequently. Not only will this increase training volume, which can lead to an increase in strength (1), but substantial time can be spent refining technique.
More substantial improvements will be made with an individual practicing multiple times each week than with an individual who practices sporadically.
Even something as simple as switching to benching 3 x 5, twice a week is of great benefit. While the total volume only increases by one set in comparison to 5 x 5, the quality of those sets will be much greater.
Because only 3 sets are being performed, as opposed to 5 sets, the workout volume decreases, the muscles are less fatigued, and therefore, the reps are much smoother.
Frequency is undoubtedly important, but so is the quality of the movement. For strength gains, precise, frequent reps are much superior to sporadic, substandard reps.
Ensuring that the training volume is correct is the first step. However, if a bench press improvements are still stagnant, there are 3 methods that should be employed.
1) Practice Frequently
As mentioned, focusing on the skill acquisition instead of the weight on the bar is an effective method of improving one’s technique.
Regularly benching will allow you to increase overall training volume and consequently allow you to push heavier weights as strength develops.
An effective method of practicing and upping training volume is to add 5-8 sets of 1-3 reps of bench into your training program. Ensure to use a lighter weight and focus on the movements.
By simply adding this in, you will complete 24 additional reps to your weekly training volume. In turn, this will enhance benching technique and strength capacity.
In terms of frequency, anywhere between 2-4 sessions per week would be enough. As referred to, it is possible to add in lighter-weight practice sets into an existing program, if necessary.
It is absolutely fine to tweak the program until you find the optimal combination of both intensity and frequency that brings about results.
2) Performing Effective Variations
If you have been benching for a number of years, it is likely that you have reached a training plateau before. A plateau is simply where progress seems to have stalled or ceased entirely.
One method that is particularly effective for moving beyond a training plateau is to use exercise variations. There are a vast number of variations for the majority of compound exercises.
For the novice, strength gains come easily. This is partly because their nervous system adapts rapidly to the new training stimulus which causes an increase in strength (2).
Frequency should take precedent for the novice and exercise variations are not necessarily required at this stage. Strength will rocket with frequent practice and patience.
However, over time, the body becomes more and more accustomed to the stresses of training and therefore, the rate of adaptation begins to slow as the body becomes more accustomed to the training stimulus.
As a result, increased frequency alone will not have a large muscle stimulating impact. It is at this stage that would be wise to consider bringing in exercise variations.
Studies show that exercise variance is more effective for improving muscular strength in trained individuals than traditional loading schemes (3).
There are a number of factors that should be considered when selecting appropriate variations for bench, or any other exercise for that matter.
The movements involved in the exercise should engage a great amount of muscle, allow for heavy loading and involve a large range of motion.
Keeping this in mind, it should be easy to see why an incline bench press is superior for building strength than a cable fly.
The movements involved in a cable fly may indeed allow for a greater range of motion, however, muscles activation is greater and more weight can be pressed with the incline bench.
With all exercise or sport-specific training, variations should be chosen based on improving a movement rather than strengthening a specific muscle group.
With this understanding, once again, the incline bench press trumps the cable fly. In order to develop benching ability, it is wise to select exercises that replicate the movement patterns of the conventional bench press.
A few examples of effective bench press variations include: decline bench, touch and go bench, pause bench, tempo bench, feet-up bench and slingshot bench.
3) Comprehensive Recovery
The effort that you put into tailoring and executing the perfect bench program will be in vain if adequate recovery from exercise is not prioritized.
There is much more to recovery than simply ensuring that rest days are scheduled into the week. Sleep, nutrition and hydration will all play a role and will therefore have an impact on how effectively you recover.
Firstly, proper nutrition is essential for bringing about changes in body composition. A calorie surplus is required for muscle gain – this is where you consume more calories per day than the body requires (4).
The additional calories are required to accelerate recovery and causes muscle fibers to increase in size.
It is recommended to track your daily calories when looking to add muscle size. This way you can be sure that enough calories are being consumed to cause growth. If you fail to track, you are shooting in the dark.
In addition to this, adequate protein should be consumed every day. Protein is also required in the recovery process from the stresses of strength training.
Failure to consume enough calories and protein each day will fail to bring about optimal muscle growth and strength gains.
The body needs time to recover from the everyday stresses and strains of life and it does so through sleep.
Requirements for sleep tend to vary from person to person, however, typically the recommendation is to aim for between 6-8 hours per night.
It may take a little trial and error to understand how much sleep your body really needs. Often, more sleep is better.
If you’re uncertain about whether or not you’re getting enough sleep, look to go to bed slightly earlier each night and assess if this has a positive impact on your performance in the gym.
Inadequate sleep has been found to hamper muscle building progress predominantly through reducing exercise performance (5).
Finally, hydration often has a bigger impact than many perceive. Drinking water regularly throughout the day can help to keep the body functioning optimally.
For many, hydration levels are not maintained throughout the day which can lead to poor performance in the gym (6). Drinking a vast amount during exercise is simply not enough.
It is important to space out water intake rather than drinking it all in a short time period. Look to be consistent with hydration on both training and rest day.
For those who are unsure how much water they should be drinking each day, aim for half your bodyweight in ounces. From that point, water intake can be steadily increased if necessary.
Proper nutrition, ample sleep and good hydration should not be seen as a privilege, rather an essential for developing strength and size.
If you are fully committed to improving in the gym, then you must be serious about the time spent outside of the gym too.
Final Word
While it is crucial that proper programming is in place, it is equally important to consider other factors that significantly influence strength gains. Appropriate nutrition, sleep, hydration and even genetics will all determine whether or not success is attained in the gym.
References:
1-Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.
2-Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; Wells, Adam J.; Jajtner, Adam R.; Beyer, Kyle S.; Boone, Carleigh H.; Miramonti, Amelia A. (2015-8). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. PMID 26272733.
3-pubmeddev; al, Fonseca RM , et. “Changes in exercises are more effective than in loading schemes to improve muscle strength. – PubMed – NCBI”.
4-Leaf, Alex; Antonio, Jose (2017). “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review”. International Journal of Exercise Science. 10 (8): 1275. PMID 29399253.
5-pubmeddev; al, Knowles OE , et. “Inadequate sleep and muscle strength: Implications for resistance training. – PubMed – NCBI”.
6-pubmeddev; al, Judelson DA , et. “Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance? – PubMed – NCBI”. www.ncbi.nlm.nih.gov.
Effective Upper Chest Training
How To Build A Big Chest
Those who are looking to increase the size of their chest often start in the wrong place. For ultimate chest building, it is wise to start with the upper chest and work down; therefore, growing the upper pecs should be made a priority.
Typically, for chest development, the chosen method is to perform heavy bench presses and chest orientated exercises. While there are many superb chest developing exercises, a large number of them place demand on the fibers of the mid to lower pec rather than upper pec fibers. As a result, the upper chest may fail to develop at the same rate thus hampering overall chest building progress.
The Pectorals
The chest muscles are known as the pectorals and there are 4 individual muscles that make up the muscle group. The 4 muscles are the pectoralis major, pectoralis minor, serratus anterior and subclavius. All of these muscles work together to bring about movement around the shoulder.
For those who are looking to increase chest size, it is the pectoralis major that will be of most interest. As the name suggests, the pectoralis major is the biggest and most visible of the 4 muscles. As a result, it is the muscle which have the most profound impact on chest building.
The pec major has 3 independent origin points – one on the clavicle (collar bone), another on the sternum (breast bone) and finally one on the ribcage. As a result, the pec muscle is often divided into 3 different anatomical sections – the clavicular (upper) region, the sternal (mid) region and the costal (lower) region. All three regions insert on the humerus bone found in the upper arm and allow for a range of different shoulder movements (1).
Upper Chest Workout
As mentioned, the upper chest often underdevelops and requires specific attention. The following workout will demonstrate an effective plan for developing upper chest strength and size.
The plan can be used either as a “chest day” workout or may be used as the foundations of a chest-based workout. It is possible to add extra chest exercises to this plan to increase the overall volume of the workout and enhance muscular hypertrophy.
Exercise
Sets x Reps
Rest
Incline Dumbbell Flyes (Low Angle)
3 x 12, 10, 8
45s
Smith Machine Incline Bench Press
4 x 12, 10, 8, 6
60s
Push-Ups with Feet Elevated (Dropset)
3 x failure
30s
The 3 Upper Chest Exercises
This section will briefly break down the movements required for each of the exercises in the program. For those who are strength training novices or for those who are learning the exercises for the first time, always start with low weight and intensity to allow the body time to get to grips with the movements required. As movement proficiency improves, gradually increase the demand of each exercise.
1) Incline Dumbbell Flyes (Low Angle)
A standard dumbbell fly will target the body of the pecs rather than specifically hitting the upper portion of the muscle. In order to place the majority of the stress on the upper chest, place the bench on a low incline. Doing this will maximize upper pec engagement while also minimizing the involvement of the front deltoids in the shoulder
For the incline dumbbell fly, lie back on the bench and press the dumbbells up so that they are directly above the chest – this is the starting point. In a controlled motion, gradually lower the dumbbells to the sides of the body while keeping the arms straight (avoid locking the elbow joint). Drive the chest up as you lower to stretch the pecs out all while ensuring that the shoulders are kept back and down.
Once the arms have lowered to the sides of the body, squeeze the arms together in order to drive the arms back up to the starting position. Avoid banging the dumbbells together when they meet above the chest. Once the dumbbells returns to the starting point over the chest, focus on contracting the pecs momentarily before commencing the next rep.
2) Smith Machine Incline Bench Press
When benching, one of the advantages of using the Smith machine over a barbell is that stabilization is less of a factor. With the barbell, many muscles must contract in order to stabilize the bar as it moves which may take some of the demand away from the upper pecs. Because the Smith Machine runs along rails, there is no need for stabilization which will allow a greater emphasis to be placed on the upper pecs.
For the incline bench press, start by setting the bench at approximately 45 degrees and lie back on it, ensuring that the bar lines up with the chest. Grip the bar with both hands slightly wider than shoulder width. Unrack the bar and then gradually lower the bar towards the chest, stopping an inch above the chest. Stopping just short of the chest will maintain tension in the pecs and eliminate the chances of using momentum.
Pause briefly at the bottom of the rep before driving the bar up powerfully. As with the incline flyes, look to squeeze the pecs at this point and maintain a strong contraction for a second or so. Finally, ensure that the elbows do not lock out during this phase as this will cause the triceps to take control rather than the upper chest.
3) Push-Ups with Feet Elevated
In terms of bodyweight exercises, the push-up reigns supreme for chest development. In the same way that setting the bench on an incline places a greater demand on the upper pecs (2), elevating the feet will also cause the focus to shift to the upper chest. Using dumbbells or push-up handles is a great option for those who struggle with wrist pain and also for increasing the exercise’s range of motion.
To perform the push up, start by placing a bench directly behind the body. Position the hands so that they are directly underneath the shoulders and then place the feet on the bench at approximately hip width. Keeping the body as straight as possible, hinge at the elbows and look to keep them tight to the body as the chest drops down to the floor.
From this position, imagine trying to drive the hands through the floor to propel the body back up to the starting position. Once muscular failure is reached, step down to the floor and continue pressing. This advanced training method is known as a drop-set and has been found to be an effective muscle building method (3).
Muscle Building Essentials
While focusing on developing the upper chest is important for building a full, thick chest, changes in muscle size will not occur by simply following the aforementioned workout plan. Absolutely, strength training is highly important for building muscle size however, this must be accompanied with appropriate nutrition.
The most important factor that will determine whether or not muscle gain is successful or not is the number of calories consumed. For effective muscle building, a calorie surplus must be established. This is simply where one consumes more calories per day than their body requires. If a calorie surplus is not maintained, then optimal muscle growth will not occur (4).
During strength sessions in the gym, individual muscle fibers actually begin to tear at a microscopic level as a result of being exposed to a training stimulus. The body requires these additional calories in order to recover optimally from the stresses of training and repair each fiber. This repairing process causes the muscle fibers to increase in strength and size.
The second nutrition based essential for muscle building is to ensure that enough protein is being consumed. Protein is a crucial macronutrient that the body requires on a daily basis for growth, healing and regulation of body processes. When it comes to muscle building, enough protein must be consumed on a daily basis to, once again, accelerate recovery time from training and promote muscle growth (5).
In summation, failure to consume enough calories or protein, will hinder all muscle building progress regardless of how regularly strength training is taking place.
Final Word
Targeting the upper chest is often the missing component for those looking to build a full chest. Therefore, it is worthwhile selecting a number of resistance exercises that challenge the upper chest to a large degree and cause substantial adaptation. However, without appropriate nutrition, building significant muscle mass will be difficult, if not impossible. Therefore, ensure that one is consuming enough calories and protein in order to onset hypertrophy.
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References:
1-Solari, Francesca; Burns, Bracken (2019), “Anatomy, Thorax, Pectoralis Major Major”, StatPearls, StatPearls Publishing, PMID 30252247
2-Lauver, Jakob D.; Cayot, Trent E.; Scheuermann, Barry W. (2016). “Influence of bench angle on upper extremity muscular activation during bench press exercise”. European Journal of Sport Science. 16 (3): 309–316. doi:10.1080/17461391.2015.1022605. ISSN 1536-7290. PMID 25799093.
3-Fink, Julius; Schoenfeld, Brad J.; Kikuchi, Naoki; Nakazato, Koichi (2018-5). “Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength”. The Journal of Sports Medicine and Physical Fitness. 58 (5): 597–605. doi:10.23736/S0022-4707.17.06838-4. ISSN 1827-1928. PMID 28474868.
4-LEAF, ALEX; ANTONIO, JOSE (December 1, 2017). “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review”. International Journal of Exercise Science. 10 (8): 1275–1296. ISSN 1939-795X. PMC 5786199. PMID 29399253.
5-Stark, Matthew; Lukaszuk, Judith; Prawitz, Aimee; Salacinski, Amanda (December 14, 2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. Journal of the International Society of Sports Nutrition. 9: 54. doi:10.1186/1550-2783-9-54. ISSN 1550-2783. PMC 3529694. PMID 23241341.
Eight Best Dumbbell Exercises for Your Chest
Here are the best dumbbell exercises to pump up your chest.
Dumbbells tend to get overlooked when it comes to working the chest. Guys tend to prefer a traditional barbell bench press and save the dumbbells for other body parts.
But dumbbells provide not only a tough chest workout but the added benefit of improving shoulder stability. Plus, you’re more likely to have access to dumbbells, whether at home or when working out of modest hotel gyms. Some research suggests dumbbells are easier on the elbow joints than barbells when working the chest.
Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need for an expensive, space-sucking rack of iron at home. Best of all dumbbells work for almost every lift. So, while kettlebells or barbells might be better for some lifts, dumbbells usually are an adequate substitute for those moves and preferable for others.
Of course, where the chest is involved, it helps to also have a bench, preferably an adjustable one. In this 30-minute dumbbell workout to build your chest, we’ll hammer through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results with minimal time and equipment.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Dumbbell Bench Press
What it does: This stabilizes your shoulders in addition to providing the same chest benefits as the traditional barbell bench press.
How to do it: Lying faceup on the bench, holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells together, touching the outside of your shoulders, then push them back up.
How many: 4 sets of 10 reps
2. Hang Snatch – 1 Arm
What it does: It’s a full-body exercise with power coming from the hips, but your chest is the unsung contributor of this move providing stability in the “catch” phase.
How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower back to starting position.
How many? 4 sets of 10 reps.
3. Dumbbell Incline Bench Press
What it does: It hits your chest at a different angle, forcing you to place more emphasis on your upper chest as well as the front of your shoulders.
How to do it: Lying face-up on a bench set at a 45-degree angle. Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells, touching the outside of your shoulders, then push them back up.
How many? 4 sets of 10 reps.
4. Dumbbell Flys
What it does: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps.
How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. At the bottom of the movement, your palms should be facing the ceiling. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”
How many? 4 sets of 10 reps.
5. Dumbbell Bench – One Arm
What it does: This builds strength in the shoulder and chest like a conventional dumbbell press while also placing more emphasis on stabilizing the shoulder.
How to do it: Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Hold a dumbbell in your right hand and hold on to the bench with your left hand above your head. Lower the weight until your elbow is in line with your shoulder. Return to starting position. Continue for 10 reps and then switch sides.
How many? 4 sets of 10 reps per side.
6. One-Arm, One-Leg Dumbbell Row
What it does: This is a total body exercise but one that works the chest, too. You’ll get a stretch of the hamstrings and it also challenges the lats.
How to do it: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. Bend by dropping your chest and lifting the leg opposite your free hand. Grab a dumbbell with your free hand. Pull it to the side of your waist and then lower it. Do 10 and switch sides.
How many? 4 sets of 10 reps per side.
7. Bridge Chest Flys
What it does: By placing yourself in a bridged position, you target the pecs while getting the normal glute and hamstring benefits of the bridge.
How to do it: Lie on your back on the floor or a mat with knees bent and feet flat on the floor, holding dumbbells over your chest, palms facing each other. Squeeze your glutes and press the balls of your feet to the floor, creating a line from knee to shoulder. Lower weights and hips together, pausing at the bottom and then bridging back up as you bring the weights back together.
How many? 4 sets of 10 reps.
8. Alternating Dumbbell Bench Press
What it does: The alternating dumbbell press challenges the chest to stabilize more than a barbell bench.
How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling.
How many? 4 sets of 10 reps
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Calum Von Moger Chest Workout For Golden Era Aesthetics
Build pecs with this Calum Von Moger chest workout that the bodybuilding Gods would be proud of.
You have got to be living under a rock if you have never heard of Calum Von Moger, and especially if you are on Instagram. Today when bodybuilders are criticized for steroid use and bloated guts, Calum’s symmetrical physique and golden-era aesthetics make him stand out. Heck, some people even call him the modern-day Arnold Schwarzenegger. The similarities are so striking that he is sometimes referred to as Arnold 2.0. Calum even appeared in the 2018 feature film ‘Bigger’ where he plays the role of a young Arnold Schwarzenegger.
WATCH: Arnold Schwarzenegger Compares Modern Bodybuilding To Pregnancy
Looking like Arnie is no coincidence. When asked about his physique goals, Calum said that –
“I’m not interested in any of today’s bodybuilders. That doesn’t appeal to me at all. It’s not what I want to look like, it’s not what I want to be, it’s too much. What I like are the old classic physiques. That’s my favorite. Quality over quantity. Bodies made in the ’60s and ’70s. Aesthetic, with perfect symmetry and proportion. My ultimate goal, would be to build a body like that one day. But then again, probably just a little bit better.”
The Calum Von Moger Story
https://www.instagram.com/p/B_0H_uDJxZL/
Calum grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we mean an old warehouse with basic equipment and rusty dumbbells.
Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’ He then knew what he wanted to look like when he saw Arnold Schwarzenegger in the critically acclaimed documentary ‘Pumping Iron.’
Conquering The Stage
After years of hard work in the gym, Calum started competing in local shows. He won his first bodybuilding competition in 2010, and shortly after that, in 2011, he qualified for WFF Junior Mr. Universe competition. Calum subsequently won the NABBA Junior International championship and Jr. Mr. Universe titles.
Calum had an incredible run from 2011 to 2016 where he won almost all the shows he competed in.
An opportunity presented itself in 2017 when NPC and IFBB introduced the Classic Physique division. Calum Von Moger set his eyes on getting the pro card and starting training for the newly introduced division. His journey preparing for the NPC/IFBB league was chronicled in Generation Iron 2.
WATCH: Video Of Calum Von Moger Tearing Bicep With Chris Bumstead
Things then took a turn for the worse when Moger suffered two serious injuries (November 2017 and April 2018) that prevented him from training at full capacity. In November 2017, Calum suffered a bicep tear that was followed by a knee injury incurred during cliff climbing in late April 2018.
WATCH: Calum Von Moger Injured Falling Down A Cliff
But if you know Calum, you know that keeping him out of action is impossible. He treated these injuries as setbacks and had his eyes set on winning the big titles. His recovery and return to training at full capacity are narrated in the documentary feature film Calum Von Moger: Unbroken. We highly recommend watching the movie to experience Moger’s grit, discipline, unwavering determination to win, and passion for the sport.
Road To Mr. Olympia
https://www.instagram.com/p/CHmOakph7Cg/
Calum Von Moger won the NPC Universe title in 2020 and earned his pro card. Not only has he recovered but is at his prime. He is now a serious threat to the reigning Mr. Olympia Classic Physique champion. But before he can compete for the Mr. Olympia title, he needs to earn a qualification.
In our interview with Calum, we asked him to tell us more about his future competing plans. Although he does not have an exact show in mind, he expects to compete in his first pro show in August or September 2021. He is utilizing the off-season to improve his physique so that he can bring his best package to the pro stage.
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Although the chances of Calum competing in the 2021 Mr. Olympia are bleak, we look forward to seeing him wear the Mr. Olympia Classic Physique crown soon.
Before we get to Calum’s chest workout routine, we need to talk about his new tattoo. Before stepping on stage for his pro card, Calum got a phoenix tattoo on his arm. Not only does it look dope, but the rising phoenix is the perfect metaphor for his comeback.
Calum Von Moger Chest Workout
“I train by instinct. Which means I don’t follow the rules others have made that might work for them. I always use exercises that I know work for me and I generally warm up at the start for 1-2 sets then complete 3 working sets.”
Go Heavy or Go Home
Calum uses heavyweights and low reps to annihilate his muscles. He uses a pyramid structure in his workouts and increases weights with each set.
Moger relies heavily on compound exercises like deadlift, bench press, squat, and barbell rows. If you are someone who likes spending time on machines, this workout is not for you.
Calum Von Moger Chest Training Routine
1. Pec Deck Fly – 3 Sets 8-12 Reps – 1-2 Minute Rest
https://www.instagram.com/p/Bge1efCgyDW/
Steps:
Sit on the machine with your back against the pad.
Place your feet flat on the floor.
While maintaining a slight bend in your elbows, grab the handles at your chest level.
Pull your arms towards your body until the handles are in front of your chest.
Hold and squeeze your pecs at this position for a couple of seconds.
Return to the starting position and repeat for desired reps.
In this workout, you will be starting with isolation (single-joint) exercise to pre-exhaust your pectoral muscles before you get to the compound lifts. It will ensure you get the same amount of muscle stimulation without having to go super heavy.
Remember: This workout is not just about going through the motions. You have to lift as heavy as you can and target failure with each set. If you hit failure on the first set of 12 reps, increase the weight in the next set so that you hit failure on 10 reps.
2. Incline Bench Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
https://www.instagram.com/p/CJ6yp29BOtU/
Grab the barbell with a slightly wider than shoulder-width grip.
Plant your feet firmly on the floor.
Unrack the bar and hold it above your chest while your elbows are locked out.
With a controlled motion, lower the bar until it is a few inches away from your chest.
Press the bar in a straight line back up to the starting position while exhaling.
Repeat until failure.
Many noobs make the mistake of bouncing the bar off their chest. While this might help in the eccentric motion while lifting heavy, it also increases the risk of a shoulder or pec injury.
If you are a beginner or an intermediate lifter, make sure you have a spotter while performing the compound lifts. You should follow a full range of motion while performing all the exercises in the workout.
3. Flat Machine Chest Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
You could use a flat bench or a seated chest press machine for this exercise. For this tutorial, we will use the seated chest press.
Steps:
Place your back against the pad and plant your feet on the ground.
Adjust the handles so that they are at your middle chest level.
Push the handles by extending at your elbows.
Return to the starting position with a controlled motion.
Don’t lock out your elbows at the top of the movement. Doing so takes off the tension from your pectoral muscles and puts it on your shoulders and elbows.
Repeat for reps.
Most people make the mistake of rushing through the machine exercises. Follow a rep-tempo where you can maintain a mind-muscle connection. Your pecs should be filled with lactic acid and begging for mercy by the end of your set.
4. Dips – 3 Sets 12-15 Reps – 1-2 Minute Rest
Steps:
Grab the parallel bars and raise yourself above them by extending at your elbows. Lock your elbows at the top of the movement as you get ready to begin the exercise.
Bend your legs at your knees so that your lower legs are parallel and your upper legs are perpendicular to the floor.
Tilt your torso forward slightly (20-30 degrees) and slowly lower yourself until your shoulders are just below your elbows.
At the bottom of the movement, your lower arms should be perpendicular, and your upper arms should be parallel to the floor.
Return to the starting position explosively.
Do not lock out your elbows at the top of the movement.
Repeat for recommended reps.
Chest dips are a reminder that you do not always need heavy weight to build muscle mass.
On the other hand, if you are an advanced lifter and knocking out 12-15 reps is too easy for you, feel free to use a weight belt to add resistance. Even with a bodyweight exercise, your goal will be to progressively overload your muscles.
5. Incline Dumbbell Fly – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Set the bench at a 60-degree angle to the floor.
Grab a dumbbell in each hand with a neutral (palms facing each other) grip.
Lie down on the incline bench while maintaining the natural arch of your back.
Press the dumbbell towards the ceiling by extending at your elbows.
While maintaining a slight bend in your elbows, slowly lower the dumbbells to your sides until you feel a stretch in your chest.
Exhale and bring the dumbbells back to the starting position.
Repeat for recommended reps.
Upper pecs are one of the most stubborn muscle groups. Although the incline dumbbell flyes might feel like an easy exercise, it takes a solid mind-muscle connection to make the most of this lift. If you do not have a muscle-ripping pump by the end of your set, you might be going a little too heavy.
6. Dumbbell Pullover – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Lay face up on a bench with your feet firmly planted on the ground.
Maintain a slight arch in your back.
Grab a dumbbell at one end with both hands.
While slightly bending your elbows, press the weight over your chest.
Without letting your lower body or hips move, move the dumbbell over your head, and lower it to the floor.
Keep lowering the dumbbell until you feel a stretch in your pectoral muscles.
Pull your arms back to the starting position.
Repeat for reps.
Tip: If you feel a stretch in your lats at the bottom of the movement, bring the dumbbell closer to your head by bending at your elbows and pulling them towards your chest.
The dumbbell pullover is an incredibly effective exercise for building a V-taper. It is a tried-and-tested movement from the golden age of bodybuilding.
Calum Von Moger Diet
https://www.instagram.com/p/Bs2otbQhiKR/
You obviously cannot look like Calum if you do not eat like him. Here is Moger’s bulking diet plan:
1. Breakfast
4 eggs
Banana
Milk
2. Snack
Protein shake
3. Luch
Chicken
Rice
4. Snack
Protein shake
5. Dinner
6. Snack
Protein shake
Nutella
Toast
As you might have noticed, Calum Von Moger loves his protein shakes. If you want to know more about the best protein supplement on the market, we have put together a guide for you.
Related: Best Protein Powder Supplements For Strength & Size (Updated 2021)
Conclusion
Calum Von Moger might be blessed with perfect bodybuilding genetics, but what sets him apart is his dedication and discipline. Even after suffering two career-threatening injuries, he turned around his physique in a short time and won a pro card.
You now have the workout and diet program you need to build pecs like Moger and Arnold. We will be waiting to see your progress pics. Best of luck!
Do you think Calum Von Moger can win the Mr. Olympia show in his first attempt?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How To Master the Overhead Press
The Ultimate Shoulder Exercise for Size & Strength
The overhead press is well renowned as a strength and size builder, not just for the shoulder but for the chest, back, and core muscles too.There is no denying that it an impressive-looking exercise however, often those who are eager end up hurting themselves by overloading the bar.If you are unfamiliar with the overhead press, use the recommended exercise guide found in this article to allow you to gradually work up to a full overhead press.This article will also highlight an array of overhead press variations as well as providing detail on how to effectively perform the press.
Overhead Press Technique
To perform the overhead press, start by setting up a bar on a rack at shoulder height. Assuming a hip-width stance, use a shoulder-width grip on the bar and unrack.Before pressing the bar, squeeze the core muscles and the glutes to prevent the trunk and hips from moving. Push hard and drive the bar upward keeping it close to the face. Fully extend the elbows and finish with the bar directly overhead. Maintain a high chest and core brace as you reverse the movement and drop the bar back down to the upper chest.
Building up to Overhead Press
If you are a beginner or have never performed the overhead press previously, consider using the dumbbell seated overhead press first.For the dumbbell seated overhead press, start by setting a bench upright so that the upper back is firmly against the bench to prevent overarching.Using the seated version will reduce the demand on the core (1) and therefore allow you to focus more intently on the pressing movement.Dumbbells are an excellent tool when learning new exercises as they allow for greater control and a fuller range of motion.
Practicing the seated dumbbell overhead press will allow the nervous system to adapt and get to grips with the movement patterns required for the overhead press. Additionally, it will build a base level of strength first to suitably prepare you for progressing onto the barbell overhead press.After mastering the seated dumbbell overhead press, progress onto a standing dumbbell overhead press which will increase the need for stability and demand on the core muscles (2).Once you feel competent with the standing dumbbell overhead press, it’s time to move onto the barbell overhead press.
Overhead Press Coaching Points
When performing the overhead press, keep the following 4 coaching points in mind to allow you to complete reps efficiently.
1) Use a Shoulder-Width Grip
Using a grip that is too wide can adversely impact your pressing ability and cause you to lift less weight.Ideally, you should use a shoulder-width grip on the bar and look to keep the elbows tucked in so that they are directly under the wrists. This will put you in the most optimal position to press from.
2) Keep the Wrists Mobile
To allow for a solid press, it is important that both wrists are mobile so that they can flex backward slightly when holding the bar.If you can get the wrists in the correct position, the pressing motion will be much smoother. Good general mobility will also allow the elbows to slightly flare out during the upward drive.
3) Shoulder Blade Engagement
Prior to driving the bar up and overhead, ensure that you squeeze tightly between the shoulder blades.When pressing the bar upward, focus on powerfully engaging the shoulder muscles to initiate the movement. Also on the way back down, maintain tension through the shoulders to promote safety.
4) Adjust Head Position
The bar should start in contact with the upper chest. This means that when you press the bar, you will have to shift the head back to allow the bar to move straight up.Failing to do this may result in the bar catching you in the chin or the nose which is evidently something that you want to avoid.
5) Lift the Chest
Throughout the duration of the rep, it is crucial that the chest is lifted and kept high. This will keep the upper back strong and stable thus facilitating a more efficient press.Letting the chest drop can decrease shoulder stability and therefore may heighten the risk of experiencing a serious shoulder injury – especially if using a heavy load.
Overhead Press Variations
There are a number of overhead press variations which you may wish to use for a number of different reasons.For example, if you find the barbell overhead press too challenging you may wish to regress by selecting a slightly easier variation like the dumbbell overhead press.
Dumbbell Overhead Press
The movement patterns of the barbell and dumbbell overhead press are the same. However, using dumbbells will work both sides individually and therefore will work the shoulders in a slightly different way.Although this variation is excellent for beginners as they get to grips with the overhead press, those who are accomplished with the overhead press can still benefit from it.When it comes to the barbell press, imbalances can easily be masked. The dumbbell press will give a greater indication to whether one side is stronger than the other.This explains why it may be beneficial for more advanced individuals to perform the dumbbell variation on occasion, to check and see if strength levels are well balanced.A final benefit associated with the dumbbell overhead press is that dumbbell requires a greater degree of stability than barbells. As a result, smaller stabilizing muscles in the shoulder must contract to control the weight. Regularly performing the dumbbell variation may, therefore, lead to healthier shoulders.
Military Press
Often the overhead press and military press are confused and seen as the same exercise, however, they are distinct. The difference between these exercises is the width of the stance. The overhead press uses a hip-width stance wjhereas the military press brings the feet close – like a soldier standing at attention.This small change has a big impact on the dynamic of the exercise. Although the pressing motion remains unchanged, stability becomes more of a factor due to the narrow base of support.As a consequence, glute and core muscles must powerfully engage to facilitate stability, balance, and control. As a result of the increased demand for stability, it may be necessary to use a slightly lighter weight than you use for the conventional overhead press.
Push Press
In the overhead press, the lower extremities do not move however, the push press recruits the muscles in the legs to assist in the press. This makes it an excellent exercise for those who are finding it challenging to complete the overhead press.It can also effectively be used when reaching muscular failure in the overhead press. It’s fine to switch to push press mid-set to allow you to complete a few more reps and apply maximal stress to the shoulders.To perform the push press, start in the same position as the overhead press. Dip the hips and bend the knees so that you drop into a quarter squat before powerfully extending.The momentum generated from the extension of the knees and hips should then translate into pressing the bar directly overhead (3).
Thruster
There are great similarities between the thruster and the push press. However, for the thruster, you drop into a full squat rather than a quarter squat, before pressing overhead.Considering that the thruster incorporates both a full front squat and overhead press, it is the most challenging full-body variation in the list.With such a vast array of muscle groups being involved, the thruster will rapidly raise the heart rate which makes it a superb exercise to utilize in HIIT training or circuits.If you do decide to use the thruster in this way be conscious of your form as fatigue builds. Fatigue can adversely interfere with form thus increasing the risk of sustaining an injury.
Kettlebell Press
As with the dumbbell overhead press, the kettlebell variation is a superb exercise that can be used to reinforce the movement patterns of the overhead press.Because of the way the kettlebell is positioned, stability may be more of a challenge with this variation (4).Focus intently on pressing straight up in order to maintain shoulder integrity and reduce the risk of injury. Pressing out to the side or letting the weight shift backward can place undue strain on the shoulders.To perform the kettlebell variation, bring the kettlebells up to the shoulders and check that the elbows are directly under the wrists. Keep the chest up and core braced as you press the kettlebell directly upward. As you press, rotate the arm 90 degrees so that the palms are facing forwards at the top position.
Final Word
All serious lifters and athletes should be performing overhead work on a regular basis. For comprehensive, full-body development, the overhead press and variations of the overhead press should play a key role.
References:
1 – Saeterbakken, Atle Hole; Fimland, Marius Steiro (2012-05). “Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise”. European Journal of Applied Physiology. 112 (5): 1671–1678. doi:10.1007/s00421-011-2141-7. ISSN 1439-6327. PMID 21877146.
2 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.
3 – Soriano, Marcos A.; Suchomel, Timothy J.; Comfort, Paul (2019). “Weightlifting Overhead Pressing Derivatives: A Review of the Literature”. Sports Medicine (Auckland, N.z.). 49 (6): 867–885. doi:10.1007/s40279-019-01096-8. ISSN 0112-1642. PMC 6548056. PMID 30924081.
4 – DICUS, JEREMY R.; HOLMSTRUP, MICHAEL E.; SHULER, KYLE T.; RICE, TYLER T.; RAYBUCK, SHAWN D.; SIDDONS, CHELSEA A. (June 1, 2018). “Stability of Resistance Training Implement alters EMG Activity during the Overhead Press”. International Journal of Exercise Science. 11 (1): 708–716. ISSN 1939-795X. PMC 6033506. PMID 29997723.
10 Best Bodyweight Home Workouts For A Chiseled Physique
Why go to a gym when you can build a Greek God physique with these home workouts?
Most people have come to believe that they need to work out with dumbbells and barbells to build muscle mass. This is why they get a gym membership when they could have conveniently trained at home.
On the other hand, some people miss out on being a part of the fitness lifestyle because their busy schedule does not allow them the luxury of going to the iron paradise.
These individuals give up on their dream physique because, by watching their favorite Instagram fitness athletes train at fancy gyms, they have subconsciously internalized that a gym membership is indispensable for a body transformation.
The Holy Grail Of Physique Transformation
All fitness enthusiasts need to hear this – Your muscles do not know if you are training at a gym or home. They do not know if you are lifting iron or using resistance bands. Muscle tissues are damaged during a workout, and they grow back bigger and stronger with the correct diet and recovery time. As simple as that.
But how do you damage muscles during a bodyweight home workout?
Progressive overload.
As your workouts advance and you get stronger, you should increase your reps, time under tension, decrease rest time between each set and exercise, incorporate advanced training techniques in your training, and push yourself to failure in every set.
Oh, so you want to know if this could lead to overtraining?
Here is the harsh truth – most lifters who train at a modern gym with fancy equipment cannot train hard enough (even if they wanted to) to hit the overtraining stage, let alone people who are training at home. So, give home workouts all you have got and forget about overtraining.
The day people learn to use their body weight as resistance, gyms will have a hard time selling memberships.
Related Read: Training Programming: Progressive Overload is Your New Best Friend
Before you begin your home workouts, make sure you:
Warm-Up
Just because you are training at home does not mean you are free to skip warm-ups. Stretching and warming up will help fire up your muscles during your workouts.
Reasons why you should never miss a warm-up session:
Lower risk of injury – According to a study, an elaborate warm-up routine can reduce your risk of injury as it relaxes and loosens your muscles.
Mental focus – With time, a warm-up routine turns into a ritual that automatically puts you in the zone.
Improves flexibility & mobility – Being more flexible can improve your range of motion.
Increased blood flow – Blood carries oxygen and nutrients to different parts of your body. Warming up loosens your muscles which results in an increased blood flow throughout the body.
Reduction in muscle tension and pain – Muscles that are warm and relaxed move with less friction and are less likely to stiffen during and after a workout.
Better performance – Studies have shown that warmed-up muscles can help you work out more effectively.
10 Best Bodyweight Home Workouts For A Shredded Body
Workouts laid out in this article are perfect for lifters of any experience level. They will help you in building muscle and core strength and losing body fat. It also includes an all-out 20-minute HIIT (high-intensity interval training) workout.
#1 – Beginner Home Workout
Squat – 20 Reps
Walking Lunges – 10 Reps (each side)
Push-Up – 10 Reps
Single Arm Bent-Over Row (Resistance Bands) – 15 Reps (each side)
Plank – 30-seconds
Jumping Jacks – 30 Reps
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 5
Firstly, this is as easy as it gets in the home workout program. Secondly, it is not that easy – as you will soon find out.
Perform each exercise for the desired repetitions and rest for 10 seconds before starting the next exercise. Make sure you are following a full range of motion while performing these workouts. Since this is a bodyweight workout program, you will be leaving gains on the table by performing partial reps.
In each workout, you will be doing at least one advanced exercise. In this workout, you will be performing single-arm bent-over rows with resistance bands.
Steps:
Stand with your right foot ahead of the left.
Lean forward so that your torso is at a 60-degree angle with the floor.
Place one end of the resistance band under your front foot.
Rest your right forearms on your right thigh.
Grab the other end of the resistance band with your left hand.
With your hand extended down, there should be no slack in the band.
While keeping your elbow close to your body, bring your arm up to your side.
Hold and contract at the top for a couple of seconds.
Return to the starting position and complete 10 reps before switching sides.
#2 – Core Workout
Circuit A
Skater – 30-seconds
Push-Up – 30-seconds
Shoulder Tap – 30-seconds
Forearm Plank Reach – 30-seconds
Circuit B
Skater – 30-seconds
Burpee – 30-seconds
Plank Jack – 30-seconds
Plank – 30-seconds
Time: 25 minutes
Rest: No rest between exercises in a circuit; 45-second rest between circuits.
Circuits: 5
After you complete all exercises in circuit A, take a 45-second rest before starting circuit B. Repeat until you complete five rounds of the circuits. One thing is for sure – your core will be sore for at least a couple of days after this workout. Core – sore. See what we did there?
#3 – 20-Minute HIIT Home Workout
Circuits X 8
Side Kick-Through – 20-seconds
Rest – 10-seconds
Circuits X 8
Skater Hop – 20-seconds
Rest – 10-seconds
Circuits X 8
Crab Toe Touch – 20-seconds
Rest – 10-seconds
Circuits X 8
Frogger – 20-seconds
Rest – 10-seconds
Circuits X 8
Curtsy Lunge – 20-seconds
Rest – 10 seconds
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 8
The 20-minute HIIT workout is dialed-in to the T. You cannot afford to waste a single second during this training session. It might be a little harder for you if you are a beginner as you need good stamina, endurance, and cardiovascular health for this workout.
But do not use this as an excuse to skip this workout. Push your boundaries and go as hard as you can. Remember: There are no shortcuts to building your dream physique.
#4 – 7-Minute Home Workout For Ultimate Gains
Jumping Jack – 30-seconds
Wall Sit – 30-seconds
Push-Up – 30-seconds
Crunch – 30-seconds
Step-Up – 30-seconds
Squat – 30-seconds
Tricep Dips – 30-seconds
Plank – 30-seconds
High Knees Running in Place – 30-seconds
Lunge – 30-seconds
Push-Up with Rotation – 30-seconds
Side Plank – 30-seconds
Time: 7 minutes
Rest: 10 seconds between exercises
Circuits: 1
The 7-minute workout is for people with packed schedules. No matter how time-poor you are, you can always squeeze in a 7-minute workout in your day. In fact, you could even perform this training circuit on Air Force One.
According to a 2013 study conducted by the American College of Sport’s Medicine Health and Fitness Journal, this HIIT workout improves overall fitness levels and helps with weight loss.
#5 – Bodyweight Leg Home Workout From Hell
Squat (with a towel) – 10 Minutes 15 Reps
Bulgarian Split Squat – 5 Sets 30 Seconds (each side)
Squat Jump (with floor touch) – 3 Sets 15 Reps
Bridge Kick – 10 Minutes 10 Reps (each leg)
Superset
Burpee – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Jump Lunge – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Time: 45 minutes
Rest: 30 seconds between exercises
Circuits: 1
No, we are not trying to kill you. But even if we were, do not forget – what doesn’t kill you, makes you stronger.
In the first exercise, hold a towel with your arms extended straight overhead. The fact that this is a bodyweight workout should not stop you from mimicking Olympic lifts.
In the first (squat with a towel) and fourth (bridge kick) exercises, set a timer for ten minutes and perform 15 reps of the exercise at the start of each minute. After completing the desired reps, rest for the remainder of each minute. Repeat the cycle for 10 minutes.
#6 – No-Equipment Arm Workout
Decline Push-Up – 15 Reps
Up-and-Down Plank – 20 Reps
Crab Crawl – 10 Reps (each side)
Diamond Push-Up – 15 Reps
Inch Worm – 15 Reps
Tricep Dips – 15 Reps
Time: 20 minutes
Rest: 30 seconds between exercises
Circuits: 3
In the home workout program, you will be working on your aesthetics as well as functional strength. A chiseled physique without functional strength is as good as a Ferrari without an engine.
The number of repetitions in this workout is only for reference purposes. You are supposed to perform each exercise until you hit failure.
While performing push-ups, pause at the top of the movement for a few seconds, and contract your triceps as hard as you can.
#7 – Bodyweight Home Workout For Boulder Shoulders
Push-Back Push-Up – 12-15 Reps
Plank to Down Dog – 12-15 Reps
Pike Push-Up – 15 Reps
Wall Walk-Up – 6 Reps
Prone T (and Y) – 10 Reps
Pro: Handstand Push-Up / Bridge Push-Up – 10 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
After you are done with the bodyweight shoulder workout, you will question the need for dumbbells and barbells and going to a gym for shoulder training.
The last exercise of this workout is only for pros. While most people know what a handstand push-up is, let’s go over bridge push-up.
How to perform bridge push-up:
Lie with your back on the floor, knees bent, and feet as close to butt as possible.
Place your right hand near your right ear and your left hand near your left ear. Your thumbs should be next to your ears, and your fingers pointing towards your heels.
Push up your hips, arch your back, and press hands into the floor to lift into bridge pose.
Once you gain stability in the bridge pose, start performing push-ups by bending at your elbows and lowering your head towards the floor.
#8 – Bodyweight Home Workout For A Stirated Chest
Resistance Band Push-Up – 15 Reps
Standing Chest Press – 15 Reps
Alternating Shuffle Push-Up – 15 Reps (7 on each side)
One-Arm Push-Up (on an elevated platform) – 15 Reps (each side)
Dynamic Push-Up – 12 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
For this workout, you will need resistance bands that can be anchored to a door. We highly recommend the Serious steel resistance bands for this purpose.
How to perform resistance band push-up:
Wrap a resistance band around your back so that it is placed just under your armpits.
Loop the resistance band around your hands to tighten it.
Get into a push-up position, and perform 15 reps.
How to perform alternate shuffle push-ups:
Get into a push-up position.
Move your right hand to the left until both your hands are next to each other.
Slide your left hand further left until your hands are shoulder-width apart again.
Perform a push-up.
Repeat by moving to the right this time. Alternate between sides until you complete the desired reps.
You could also incorporate TRX in your bodyweight home workouts.
Related: How To Use The TRX To Build A Bigger Chest
Also, Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
#9 – Bodyweight Home Workout For A Cobra Back
Pull-Up – Failure
Suspension Row – 15 Reps
Hindu Pushup – 15 Reps
Prone Back Extension – 15 Reps
Single-Arm Resistance Band Bent-Over Row – 15 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
To annihilate your back with home workouts, you will need a sturdy pull-up bar that you can install in your doorway.
Best Pull-Up Bars For At-Home Gains & Convenience 2021
The best thing about a pull-up bar is that you can perform a range of exercises on it. By adding a TRX to a pull-up bar, you can use it to train your back, arms, chest, legs, and abs.
How to perform Hindu push-ups:
Get into a push-up position.
Push your hands into the floor to drive your weight back so your hips rise into the air.
Your back should be straight and your head behind your hands.
Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor.
Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor.
#10 – Full-Body Finisher Bodyweight Home Workout
Side Plank Twist – 30-seconds AMRAP
Squat Pulse – 30-seconds AMRAP
Crunch – 30-seconds AMRAP
Lying Leg Raise – 30-seconds AMRAP
Push-Up – 30-seconds AMRAP
Mountain Climber – 30-seconds AMRAP
Bicycle Kicks – 30-seconds AMRAP
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 3
This full-body bodyweight workout will make fat melt off your body.
For each exercise, you will perform as many reps as possible (AMRAP) in 30 seconds. You are allowed a 10-second rest between exercises and a 30-second rest between circuits.
Conclusion
Although these are home workouts, you could do these anywhere, even when you are traveling. You might have to purchase a few pieces of equipment (like resistance bands and a pull-up bar) for this workout but look at them as long-term investments. The dividends alone will be more than what you pay for the equipment.
How often do you workout at home?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Double Up: A New Way To Build Even More Upper Body Mass Twice A Week
Taboo no more.
We all want a big chest. There are few things in this world that speaks for themselves like walking into a room with gorilla like pecs. While many of you guys will chalk it up to gear and supplements, the truth is you have to put in the hard work. But even with the intention there, are you maximizing your training to let your hard work show?
Training chest twice a week is a great way to add size, strength, and aesthetics to your upper body, but a lot of builders hit both days on the same note. Training heavy that first day is highly recommended but if you think you can go HAM on the second day you’re in for a rude awakening. It’s called surgery. We’re going to show you how to hit that second chest day off the week with trisets and giant sets that will have your heart racing and muscles twitching in no time.
Triset 1
Hammer strength banded flat chest press (4 sets of 10, rest 15 secs)
Contract for a half of a second at the top of every rep, and limit the range of motion at the bottom of this movement. Really work the top half, because you want to keep as much tension on the pecs as possible.
If you find the exercise to be too rough on the shoulders, try it without the resistance band.
Dumbbell side lateral raise (4 sets of 15, rest 60 seconds).
*Go straight from one exercise to the other for a Giant set.
With this exercise you want to concentrate on being strict in your movements. Put your ego aside and go to lower weights if you have but make sure you keep perfect form for all 15 reps… yes, even the last ones.
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Single arm high row – 4 sets of 10, rest 15 seconds – Both sides
You want a full range of motion with a stretch at the top and a slight flexing of the lats and scapular retractors in contracted positions.
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TRISET 2
Single arm dumbbell row – 3 sets of 10 reps, 15 seconds rest.
Complete this exercise with a full range of motion, giving you a squeeze at the top and a stretch at the bottom, letting your shoulder blade rotate and your rib cage..
Cable Crossover – 3 sets of 10-15 reps, 15 sec rest
Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder join. You can hit different muscles by varying the point in front of you where your arms meet.
Prone-Incline dumbbell rear delt raise – 3 sets of 20, rest 120 secs
This last set will knock your socks off and give you that hurt so good you’re looking for. Remember to keep strict form, locking your core and hips – go through the full range of motion to truly feel the burn, no cheating.
Well there you have it, your second day upper body workout. This should give you the work you need to maximize that raging chest as well as keeping you injury free by being the Ying to the heavy day Yang.
Want The Ultimate Upper Body? Dips And Pull Ups Are The Trick
Never overlook these exercises.
Building an aesthetic physique is a goal that every bodybuilder should aspire to. Not everyone is capable of packing on as much muscle as a Phil Heath or a Kai Greene. Most people will only reach a certain level of muscle growth. If you’re a fan of mass monsters and wish to aspire to that body type, go for it. Track your macros closely, get that pump and get some gains. But if you’re genetically incapable of doing such a thing, which let’s face it most of are, then you’re probably going to have to settle for building an aesthetic, if not massively muscled, physique.
For most men and some women, building the upper body is a priority, not solely for aesthetics but for functional strength as well. Core strength is paramount for any athlete. Whether you’re looking to swing a golf club or build a massive chest, the core of your body plays a major role in perform the even the most simplest of actions.
The core of your body is like an engine and working it can improve upon your overall fitness. But since building muscle is definitely your priority, you should definitely use these two methods for building a strong upper body: dips and pull ups.
What makes these two so special? Well let’s dissect it.
Works Multiple Muscle Groups
Dips and pull ups are great for working more than one muscle group. The dip is essentially a pushing exercise that can not only work your chest, but your triceps and delts as well. The pull up works your back, specifically the lats in the upper quadrant. Pull ups are also great for working your biceps. The whole key to maximizing the potential of each exercise is to utilize proper form and technique.
If you swing your legs while doing pull ups to much of the focus will be shifted to your arms doing all the work rather than your lats. By focusing on keeping your legs steady it can essentially work your lower body as well. The dips can work your chest from different angles and, depending on how deep your reps are, can either completely focus on your pecs or multiple different muscle groups for an overall upper body workout.
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They Are Versatile
As athletes we are always looking to master a particular workout or technique. With pull ups and dips, the possibility of mastery near impossible. What does that mean exactly? Well, of course it’s possible to master the form and technique of the exercises, but they’re also very versatile.
If bodyweight dips and pull ups start to lose their luster, then you can always switch to using chains or a weighted vest or belt to further challenge yourself. Once your strength level grows you can challenge yourself by setting personal rep records. No matter how you look at it, there are always different ways to make pull ups and dips new and fresh.
Are dips and pull ups apart of your workout regimen? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Build The Inner Chest Like a Pro
The Ultimate Inner Chest Developing Workout
For so many bodybuilders and lifters, there a number of “problem” areas which often fail to develop at an optimal rate and lag behind others. One common area is the inner chest which is often underdeveloped as many popular chest-based resistance exercises place a large demand on the lower and outer portion of the pectorals, leaving the inner portion neglected.
With this in mind, the purpose of this article is to provide an example workout that will allow any lifter to build size in the inner chest. Incorporating this workout into one’s training will certainly help towards adding substantial size to the inner chest and lead to a more greater chest development.
Comprehensive Chest Development
For many, development of the outer chest tends to come fairly easily however, inner portion growth tends to be much more of a challenge. As stated, his is partly due to the fact that many chest-specific exercises rely heavily on the outer fibers of lower pecs.
The reason these fibers tend to dictate movement when shifting resistance is because the fibers of the pecs vary in length and consequent strength (1). Typically, the lower, outer portion of the pecs are larger and stronger than the fibers found in the inner chest.
Because these fibers take the brunt of the stress and strain, the outer portion of the pecs will develop and grow substantially. The inner portion however, does not experience as great a training stimulus as the outer portion and therefore, fails to develop at the same rate.
From an aesthetic point of view, it is essential that the inner chest develops at a similar rate, otherwise, the pecs will not look “full” or defined. In addition, packing on inner pec size can help compliment the shoulders and back to a greater degree and improve overall physique.
Workout Overview
Hopefully, this serves to highlight the importance of developing the inner pecs for those with aesthetic-based goals. More often than not however, the inner pecs are not given the attention they need which can have a negative impact on one’s overall physique.
The purpose of the workout is evidently to drive substantial changes in this area. This is done through the use of inner chest-specific exercises and by moving away from traditional heavy pressing movements which fail to stimulate the fibers of the inner pecs most effectively.
The workout has been designed to fit into any training program and should be performed once per week to maximize growth. The workout uses a combination of both dumbbells and cables and will not take more than 60 minutes to complete.
Be aware that this workout has been designed for the intermediate lifter in mind. This is because a number of the resistance exercises and training techniques are perhaps too complex for the beginner or novice lifter.
The Inner Chest Workout
Exercise
Sets x Reps
Incline Dumbbell Press
1 x 203 x 8 -12
Dumbbell Bench Press (Superset)
3 x 8 – 12
Dumbbell Crush Press (Superset)
3 x 12 – 15
Incline Single Arm Chest Fly
3 x 12 – 15
Kneeling Incline Cross-Body Press
3 x 12 – 15
Not only does the workout use inner chest specific exercises, it also utilizes an advanced training method in the superset. Supersets, which involves performing 2 exercises consecutively with no rest in between, boost overall training volume which may lead to efficient muscle growth (2).
Furthermore, the workout incorporates a variety of repetitions – 8 – 12 reps for some exercises and 12 – 15 reps with others. The number of reps to be complete is relatively high; this is because studies have suggested that a higher rep range may assist in muscular hypertrophy more so than low reps (3).
For the intermediate lifter, the dumbbell bench press and incline variation will already be known. Both are fundamental chest-based resistance exercises that are commonly used to effectively develop chest size and strength.
A number of studies have indicated that the using dumbbells can help heighten the degree of pectoral activation (4). Furthermore, setting the bench on an incline has been found to place more demand on the upper and inner portions of the pectorals (5).
However, the crush press, single arm fly and cross body press may well be new exercises for many. Therefore, the following section details the technique for each movement and highlights a number of key points to remember while performing these exercises.
1. Dumbbell Crush Press
The crush press involves setting up a bench at a 45 degree angle. Avoid the temptation to select a set of heavy dumbbells which will push the intensity to the limit. Instead, look to pick a weight which is manageable and controllable. The emphasis must be on isolating the inner pecs and therefore, by shifting heavy weights, it’s likely that the focus will shift from the inner pecs to the body of the pec muscle.
Lie back on the bench, place the feet flat on the floor, maintain a slight arch in the lower back, place the dumbbells on the chest and pull the shoulder blades together. Ensure to use a neutral grip on the dumbbells and look to push, or “crush” the dumbbells together to create tension on the pecs.
From that position, brace the core before driving the weight directly upward, all while maintaining the “crush”. It is this crushing action that will maintain inner pec activation – therefore, press the dumbbells together throughout the duration of the movement. Effectively doing this will also enhance one’s shoulder stability throughout the movement.
Avoid fully locking out at the elbow as this will help to maximize tension on the inner pecs. Once at the top of the movement, reverse the actions and, in a controlled fashion, drop the dumbbells back down to the starting position.
To maximize the stress place on the pecs and consequently optimize inner pec growth, imagine simultaneously completing a fly and a press while performing this exercise. This should help facilitate form as both of these movements involve pulling the shoulder blades back and down to prevent the muscles of the shoulders assisting in the movement.
2. Incline Single Arm Chest Fly
Once again, place a bench on a 45 degree incline and adjust the cable to ensure it is set up so that the arm is slightly lower than the level of the shoulder. This exercise is to be performed one arm at a time or “unilaterally”. The reason for this to allow the arm to move beyond the midline which leads to a greater range of motion and therefore facilitates a more acute inner pec contraction.
Lie on the bench and grasp the cable. When driving the cable across the body, keep the movement controlled and consistent – both on the way out and the way back in. In a similar vein to heavy weight, it would be wise to avoid an explosive concentric contraction. This will allow for a greater focus on using the pecs to move the weight, rather than the shoulder muscles.
While performing the exercise, feel free to use the other hand to feel whether or not the inner fibers are contracting in the desired way. Finally, remember to maintain a slight bend in the elbows throughout the duration of the movement for comprehensive pec activation.
3. Kneeling Incline Cross-Body Press
For the final inner pec-specific exercise, ensure that the cable is set at a low position to allow for a diagonal pressing motion. This exercise can be performed both bi and unilaterally, however, completing single sided reps may be of more benefit as it allows for a greater focus on inner pec activation.
The exercise is a combination of both a press and a fly, therefore, it’s important to visualise the actions of both of these exercises while executing the cross-body press. When selecting weight, once again, select a resistance which is challenging but not heavy enough to pull the body out of position or cause loss of muscle tension. Maintaining tension on the muscles is extremely important for increasing the rate of muscle hypertrophy (6).
When setting up, assume the kneeling position and take hold of the cable. Squeeze the core musculature to stabilize the body and keep the shoulders down. Drive the weight up diagonally until the hand is approximately in line with the nose and avoid locking the elbow. Lower in a controlled manner and complete the prescribed number of reps.
During the exercise, avoid letting the elbow move excessively behind the line of the body. Not only will going too far back fail to efficiently hit the inner fibers, it may increase the risk of developing shoulder injury.
Final Word
While developing the inner portion of the chest can undoubtedly be challenging, it’s certainly not impossible. By following a program such as this, the inner chest will grow extensively and lead to a fuller looking chest and overall enhanced physique.
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References:
1– Solari, Francesca; Burns, Bracken (2019), “Anatomy, Thorax, Pectoralis Major Major”, StatPearls, StatPearls Publishing, PMID 30252247
2– Weakley, Jonathon J. S.; Till, Kevin; Read, Dale B.; Roe, Gregory A. B.; Darrall-Jones, Joshua; Phibbs, Padraic J.; Jones, Ben (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. European Journal of Applied Physiology. 117 (9): 1877–1889. doi:10.1007/s00421-017-3680-3. ISSN 1439-6319. PMC 5556132. PMID 28698987.
3– Grgic, Jozo; Schoenfeld, Brad J. (April 18, 2018). “Are the Hypertrophic Adaptations to High and Low-Load Resistance Training Muscle Fiber Type Specific?”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00402. ISSN 1664-042X. PMC 5915697. PMID 29720946.
4– Farias, Déborah de Araújo; Willardson, Jeffrey M.; Paz, Gabriel A.; Bezerra, Ewertton de S.; Miranda, Humberto (2017-7). “Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets”. Journal of Strength and Conditioning Research. 31 (7): 1879–1887. doi:10.1519/JSC.0000000000001651. ISSN 1533-4287. PMID 27669189.
5– Saeterbakken, Atle Hole; Mo, Dag-André; Scott, Suzanne; Andersen, Vidar (June 22, 2017). “The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance”. Journal of Human Kinetics. 57: 61–71. doi:10.1515/hukin-2017-0047. ISSN 1640-5544. PMC 5504579. PMID 28713459.
6– Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
Will The Earthquake Bench Press Annihilate Your Chest
The search for new and improved exercises.
In the ever changing bodybuilding world there is always room for new and fresh exercises, all of them created to provide variety for the avid lifter. Everyone who’s looking to improve their bodies are always scouring the internet in hopes of finding a method of building muscle that they haven’t come across before.
Whether it’s a method that is well known or one that few have heard of, a bodybuilder, especially one who reaches a plateau, will take the time to experiment with an exercise they haven’t tried before.
Plateauing is truly a big concern for anyone looking to either shred fat or build muscle. Hitting a brick wall on your road of gains is simply not an option and can be a truly daunting mountain to climb. But the internet provides the kind of access a bodybuilder could ever want or need. If there’s an exercise out there that has yet to be discovered in the gym, the online web can surely provide.
With plenty of bodybuilders on social media showing off their progress pics, it’s no surprise that they’d share some of the exercises that provided them with their improved form. The idea is to educate the fans and bodybuilding hopefuls while showing the competition just what lengths they’ll go to in order to secure victory.
Brandon Curry is a well respected IFBB pro with a number of title wins under his belt including the Mr. Olympia 2019 title. He trains hard, he’s dedicated and he’s hungry for success. With hopes of making the improvements he needs to compete against the other monsters in the upper echelons of the open weight class, Curry is utilizing all the knowledge he possesses in order to make some drastic changes to his physique.
One method he’s using is the earthquake bench press, an exercise that looks a bit unconventional, but has been used by many strength athletes including Mark Bell. Check out Curry performing this interesting lift during his chest routine.
Do you think the earthquake press is truly helpful? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.