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Chest - Pushing Exercise 1/4


This exercise has the capability of producing more muscle more quickly than the traditional bench press because it recruits stabilizer muscles. However, you won't be able to use near as much weight. Perform like the bench press. Keep in line with your nipples. Do not lock out your elbows. Perform 6-8 reps



Perfect for rounding out your pecs for men. For ladies, this will help lift your breasts. Keeping the weight at your nipple line, slowly press the weight straight up. Squeeze the pecs in the top position, but do not lock your elbows. Maintain a slight arch in your back. Targets the upper pecs. Perform deliberately and slowly. Perform 6-8 reps



This Exercise kicks butt! These will really pump you up and get the blood flowing. Remember to keep the weight in line with your nipples. Always keep your elbows bent and do not overextend yourself. Squeeze hard at the top. Lower the weight slowly to the bottom position and feel the stretch. Also, perform these on a decline bench to target the lower pecs. This exercise will build a lot of mass and make your chest dense. Use a spotter if possible. Perform 6-8 reps



Squeeze the shoulder blades together and lie down on the bench. Make sure that your lower back is pressed flat. Lift the weight and lower the bar slowly to your chest just above the nipples. Never bounce the weight off your chest. Your arms should almost form a 90 degree angle. I like to use a wide grip here and perform on a decline bench. Press the weight back to the top position and squeeze. Do NOT lock your elbows! This is great for building mass. Perform 5-7 reps





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