Best Chest Exercises You've Never Heard Of , livre ebook

Price World Publishing - Nick Nilsson

Découvre YouScribe en t'inscrivant gratuitement

Je m'inscris

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

101 pages

English

Vous pourrez modifier la taille du texte de cet ouvrage

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

A propos
Informations
Extrait

Description

In order to build a toned, powerful chest you need to do more than just bench presses, push-ups and other standard chest exercises. This book is packed with 53 new and unique chest exercises that will help you increase your strength and develop a more complete physique. Each exercise is explained with full descriptions, detailed instructions and pictures so you'll know exactly what you're doing every step of the way. This results-oriented, step-by-step guide includes some of the most innovative chest exercises ever created. These exercises will help you blast through plateaus quickly and easily. Stop doing the same old routine and build your best chest NOW.

Sujets

Bibliographies

Bibliography

Informations

Publié par	Price World Publishing
Date de parution	22 novembre 2011
Nombre de lectures	0
EAN13	9781936910069
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0508€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

By Nick Nilsson
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the reader s discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Price World Publishing www.PriceWorldPublishing.com
Copyright 2011 by Nick Nilsson
All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
eISBN: 9781936910069
Welcome to The Best Chest Exercises You ve Never Heard Of!

Let s be honest...chest training will ALWAYS be a priority in the gym...but if all you know how to do are the standard bench presses, flyes, etc., you re missing out on a TON of potential development and strength.
THAT is where I come in...
These are exercises that very unique - you ll see variations of exercises you already know, along with completely new exercises I can promise you ve never seen before!
And these exercises are going to send your results through the roof!
Have fun!
Table of Contents
Chest Exercises
Ab Sling Flyes
Ball Cradled Cable Cross-Overs
Band-Barbell Lockout Partial Bench Press
Band Plate Dangling Bench Press
Band Push-Ups in the Rack
Barbell Swiss Ball Bench Press
Barbell Floor Presses For MAXIMUM Bench Press Power
Cable Downward Cross-Presses For Inner Pecs
Cable Flyes on the Ball - Multiple Positions
Close Grip Flared Elbow Bench Press
Concentration Flyes
Decline Dumbbell Floor Press
Decline Bench Kneeling Cable Cross-Overs
Dolly Flye Push-Ups
Dumbbell Bench Press Ratcheting
Dumbbells-Together Bench Press
Floor Barbell Bench Press - One Arm
Floor Presses - Dumbbells
Foam Roller Flyes
Ground Bench Press Partials
Half-Range Bench Partials
High-Rep High-Speed Bench Press
High-Rep Dumbbell Floor Press
High Rep Incline Bench Partials
High-Rep Rest-Pause Bench Press
The BEST Way I ve Found To Do Incline Barbell Bench Press
Incline Flyes Higher On The Bench
Lockout Partial Bench Press Combo For Strengthening Connective Tissue
Low Pulley Push-Ups
Lying Side Dumbbell Flyes
One Arm Barbell Bench Press
One Arm Braced Dumbbell Bench Press and Flyes
One Arm Dumbbell Bench Press
One Dumbbell Front Raises for Upper Chest
One End Barbell Bench Press
One-Side Partial Bench Press
Pec Deck Pull-Ins
Power Rack Weighted Push-Ups
Rail Flyes
Reverse Alternating Dumbbell Bench Press
Reverse Band Barbell Bench Press
Rolled-Up Towel For Bench Press
Side Ball Push-Ups
Slight Incline Barbell Bench Press
Standing Incline Barbell Bench Press
Straight Bar Chest Dips
Suspended Band Push-Ups
How to do Heavy Dumbbell Bench Press on the Swiss Ball
Underhand Dumbbell Flyes
Uneven Push-Ups and Pivoting One Arm Push-Ups
Upper Chest Cable Flyes
VERY Heavy Dumbbell Flyes
Weighted Dips For Chest
Chest Exercises
The Pectoralis Major muscles (also known as the Pecs ) are located on the front of the rib cage.
The Pecs attach to the humerus near the shoulder joint and originate on the breastbone in the center of the chest.
The fibers of the Pectoralis muscles run like a fan across the chest. The fan-like structure of the Pecs allows the humerus to move in a variety of planes across the body.
The Pectoralis Minor muscle (not shown in the diagram) is located underneath the pectoralis major muscle, attaching to the coracoid process of the scapula and originating on the middle ribs.
The function of the Pectoralis Major is to bring the humerus across the chest. A flye movement is the best example of this action.
The Pectoralis Minor serves to move the shoulder area forward. This can be seen by shrugging your shoulder forward.
Ab Sling Flyes
Using equipment NOT for the purpose it was designed for is my specialty! This exercise is a great example - it uses Ab Slings to hit the CHEST. This is an excellent bodyweight isolation exercise.
Ball Cradled Cable Cross-Overs
This is a great teaching tool for the cross-over exercise. Learn EXACTLY how to perform this exercise to maximize pectoral contraction and carve up that chest!
Band-Barbell Lockout Partial Bench Press
Interested in using TRULY maximum weight on the barbell bench press? This version of the lockout bench press gives you all the connective tissue training benefits AND a whole lot more. This one will REALLY push you to the limit.
Band Plate Dangling Bench Press
This exercise uses the bands in a very different manner - you ll be hanging weight plates directly off the barbell using those bands! This creates massive instability and forces increases in power out of the bottom of the press.
Band Push-Ups in the Rack
This version has plenty of advantages over not only regular push-ups but also band push-ups done on the floor! You get resistance from start to finish AND it allows you to really develop explosive power against the band resistance.
Barbell Swiss Ball Bench Press
The Swiss Ball isn t just for dumbbells any more! Try out this version of the bench press that actually requires even MORE major stabilizer work than the regular dumbbell press. See it explained in detail here.
Barbell Floor Presses For MAXIMUM Bench Press Power
If you re looking to improve bench press strength FAST, give this one a try. The Barbell Floor Press is a classic powerlifting exercise that targets the midrange of motion of the bench press (right near where the sticking point is!). By hammering this position, you can improve your overall bench press FAST.
Cable Downward Cross-Presses For Inner Pecs
Want high tension on the inner pecs with NO shoulder stress? This exercise allows for tremendous squeeze without pain.
Cable Flyes on the Ball - Multiple Positions
If you re deloading (coming off a heavy training cycle) or if you just need some training variety for your chest, this is an excellent exercise...you basically hit the chest from every angle in ONE set.
Close Grip Flared Elbow Bench Press
Looking to hit those inner pecs? This variation of the bench press targets that area VERY strongly. With a change in how you do the close grip press, you can really throw a lot of tension onto the inner chest and develop that cleavage between the pecs.
Concentration Flyes
A peak-contraction free weight exercise for the chest. This one puts the pec deck to shame and without any shoulder stress like the machines generally hit you with.
Decline Dumbbell Floor Press
Imagine benching without a bench...that s what this exercise will do for you! You re going to be performing decline bench press without a decline bench, simply by lying on the floor and adjusting your body position during the press. Great for learning leg drive on the bench press!
Decline Bench Kneeling Cable Cross-Overs
Turn the cross-over partly into a bodyweight exercise for greater results.
Dolly Flye Push-Ups
This great push-up variation requires some very simple but very versatile equipment. It allows you to do a push-up and a flye movement using bodyweight. GREAT chest training.
Dumbbell Bench Press Ratcheting
If you want to squeeze one or maybe two more reps on your dumbbell bench press, THIS is the technique to use. It requires not spotter but gives you the potential to add one more tough rep to your sets. Very productive but very challenging!
Dumbbells-Together Bench Press
If you have a hard time feeling your chest working with bench presses (barbell or dumbbell) THIS is a good one to check out. HOW you press the dumbbells makes a HUGE difference in how the pec fibers are recruited.
Floor Barbell Bench Press - One Arm
If you want to build up your inner pecs, or if you train at home, or if you re just looking for a unique way to hit bench press, this is a great alternative - all you need is a barbell and the floor!
Floor Presses - Dumbbells
The floor press is normally something you think of as a barbell exercise. This version uses dumbbells, making it a very versatile movement! In this exercise, I ll show you how to get the dumbbells into position easily.
Foam Roller Flyes
Open up your chest/rib cage and feel the difference! Instead of using a bench or ball, using the foam roller for the dumbbell flye exercise can help take the shoulders out and put the focus squarely on the pecs.
Ground Bench Press Partials
I love heavy partials...this is an excellent alternative way of doing them if your bench isn t 100% solid. Using the ground also has a few other positioning advantages over using a bench. These can really help improve connective tissue strength.
Half-Range Bench Partials
I love partial training - using more weight is always a fun thing. This version of the partial bench increases the range of motion (so you get greater tension on the muscles rather than connective tissue) while still allowing for super-maximal weight.
High-Rep High-Speed Bench Press
Sometimes, you WANT a lot of speed and momentum when training. This bench press technique actually requires that you lift as fast as possible. You re trying to get as many reps as possible and speed is critical in doing it.
High-Rep Dumbbell Floor Press
Check your ego at the door for this one but get ready to set the stage for major chest growth! This exercise is all about high-reps and using it to develop the circulation to the target muscles but WITHOUT the pain and lactic acid normally associated with high-rep training.
High Rep Incline Bench Partials
Partials are excellent for developing connective tissue strength. This high-rep technique on the incline barbell bench will go a long way towards improving your shoulder girdle and upper pecs!
High-Rep Rest-Pause Bench Press
Normally, you would