Friday, 19 August 2016

Body Types

Body types are ways that the body is structured in terms of bone density, muscle mass and even hormone regulation. You need to understand how all body types work by understanding as when you figure out how to figure your body type you can understand how to diet and train for your individual body type.

There are three types of bodies primarily. EctomorphMesomorph and Endomorph


Ectomorph

An ectomorph body type in simple language is a skinny guy or girl. He/she will have a small bone structure with small joints and lean muscle. Ectomorphs are usually characterized by small shoulders and long structures and a fast metabolism meaning no matter what you eat, you will hardly gain weight. This makes gaining muscle a tedious chore, although ectomorphs can easily cut down fat and get shredded quite easily. Supplements especially mass gainers are recommended here as is having a heavy dinner so that your body does not go catabolic at night. 

Mesomorph

Mesomorph body types are in the middle and have a medium size bone structure along with large lean muscle with a generally active body and no surprises are the best when it comes to weight training. Simply put, these body types put on muscle easily as well as fat but more muscle than fat which means that cardio is needed in your training unlike ectomorphs. To train for the right body shape is crucial because mesomorphs are testosterone and growth hormone dependent which means they have a tendency towards building muscle.

Endomorph

An endomorph body type is on the other end of the spectrum as they have thick bone structures and are generally soft and round. Endomorphs are mostly insulin dependent which means that they gain fat and muscle easily but more fat than muscle. As a result supplements might not be required if the nutrition and training are on point. Endomorphs are usually short and have thick arms and legs meaning they are naturally more efficient at leg exercises like the squat. Even though most endomorphs think they are destined to be fat, this not not true but you will have to diet harder than any body type and can't get away with piling on junk food like the other two body types

Training for different body types

How to train for body type is a tricky question and is different because of the bone, hormone and muscular structure. 
  • Ectomorphs should focus mainly on compound movements like the bench press, squat and deadlift and should thus mainly work their training around these movements. Rest periods should be between 1-3 minutes and limited cardio should be used. Lastly remember since your body is naturally skinny you do not want to focus on isolation exercises. Workout for at least 5 days a week because your muscles will need to be stimulated enough for proper hypertrophy.
  • Mesomorphs are genetically gifted and thus respond well to any training plan. Stick to upper and lower body days with each exercise being in the 8-12 rep range and workout at least 4 days a week. With mesomorphs the rest should be 30-60 seconds maximum supplemented with 2-3 days of cardiovascular activity.
  • Endomorph training is cardio fused with weight training. Because endo's can gain fat easily it is recommended to do at least 4-6 days of cardio. Weight training should be given more importance and a lot of supersets should be incorporated in your training to primarily make use of the afterburn effect so that your body builds more muscle and thus keeps the fat off.


Nutrition for different body types

  1. Ectomorph nutrition is tough because you would need to eat at least 6-8 meals in a day for your body to grow, because ectomorphs have a high metabolic rate along with their high carbohydrate tolerance. Due to their high carbohydrate tolerance, ectomorphs should emphasize carbohydrates in their diets and especially during post-workout. The fun part here is that junk will not hinder your physique but help it because cheat meals can be effectively used to keep your caloric intake above maintenance. Have a heavy breakfast full of carbs and don't forget to invest in a quality mass gainer supplement.
  2. Mesomorphs should focus on getting slow digesting carbs with quality protein and fats. Because they are usually apt at building muscle, using a 40-40-20 rule is best for mesomorphs meaning 40% carbs, 40% protein and 20% fat from your daily caloric intake. Mesomorphs while working out may supplement with a BCAA supplement to refuel themselves although water is also fine. Fast digesting carbs should be only taken after workout or after a fast, during breakfast.
  3. Endomorphs are predisposed to gain more fat and thus surprisingly should use more fat, healthy fat, to lose the pounds and keep them off. Using a keto style diet or a ratio of 25-35-40 is optimal for endomorphs meaning 25% carbs, 35% protein and 40% fat. Fat digesting carbs should be limited to post workout window and other carbs should also be restricted. 
None of these body types are absolute as you must have realised. In fact all of us are a combination of meso-ecto or meso-endo. It is difficult to find a pure ecto or pure endomorph. As stated before, there is no set workout and supplementation plan for your body type so you need to identify and then modify your current plan to fit your body type. Stages in our lives like puberty and menopause can affect the body types as can consistent training and diet. 

Sunday, 14 August 2016

Infused Water for Weight Loss





It’s very simple: Drinking water helps you lose weight. Studies have demonstrated that drinking water significantly elevates the resting energy expenditure (REE) in children by up to 25%. This effect lasted up to 40 minutes.
Did you get that? Just by drinking water your body increases its burning of calories.

You know that soda is bad for you, including diet soda. Caloric beverages steal your health and steal great food from you because they fill you up with all the wrong stuff. Soda is the #1 culprit for the diabetes epidemic in America. Drinking infused water for weight loss is one of the easiest things you can do for better health.
Experts suggest that the average person should consume at least64 ounces of water a day, but I recommend you drink up to doublet hat amount for weight loss. But how do you drink that much water if you don’t like the taste of plain water?

Many people have found drinking infused water for weight loss is the solution.
Additional infused water benefits:
  • Boosts your metabolism.
  • Fills you up so you don’t eat as much junk.
  • Naturally helps your body release fat cells.
  • Keeps food moving through your system.
  • Flushes toxins from your system.
  • Improves your mood.
  • Reduces muscle fatigue while working out.
  • Helps you recuperate faster from a workout.
  • Keeps your organs healthy while you’re sweating.
  • Keeps you from feeling groggy in the afternoon.
Because infused waters are naturally low in calories and contain no artificial ingredients, you can drink as much of it as you want. Some infused water recipes like Day Spa Apple Cinnamon Water even contain metabolism boosting ingredients that naturally help accelerate weight loss.
Which fruit infused water is best for weight loss? The answer is: the one you will drink the most. When it comes to weight loss, more water is better and the goal is to drink as much as you can. Drinking infused water for weight loss is one of the easiest habits you can have to help you lose weight without a lot of effort.

Here are 7 tips for drinking more water:
  1. Drink a large glass of water before every meal, NO EXCUSES. This is one of the easiest rules to follow when it comes to weight loss and it’s also the most important. You must stay hydrated.
  2. Drink your first glass of water within 15 minutes of waking. Put a large full glass of water on your bed stand every night and drink it when you wake up in the morning.
  3. Have a pitcher of fruit infused water in your refrigerator at all times. Keeping a large pitcher of fruit infused water available will encourage you to want to drink more water. Plus, the vitamins and nutrients that the fruit adds to the water will provide an additional healthy boost.
  4. Buy a travel infused water bottle. A lot of people have reported their amount of daily water intake went way up when they got a travel water infuser. It’s convenient to take it to work, school, the gym, or on the road – it’s an easy and convenient way to drink more infused water. My favorite is the stylish and portable AdnArt fruit infusion water bottle.
  5. Hungry and want a snack? Go drink two 8 oz glasses of water and wait 15 minutes. If you are still hungry than your body needs food and you should have a healthy snack, if not good for you! You just saved yourself some calories, use that surplus to enjoy a nice glass of wine with dinner or to shave  200 calories or more off your daily total.
  6. Decaffeinated tea counts!!Going to Starbucks with your friends? Order a decaf tea!! You can count it as water and your beverage will be zero calories. Most independent coffee houses have their own specialty teas. Once I had a coconut tea that it was so delicious and much better than my husband’s 500+ calorie coffee drink!
  7.  Fruit Infusions has lots of recipes for cold and hot infused water drinks. A lots of variety to your fruit water recipe collection is present, which I will share.


Once you start drinking a gallon a day you will notice you are more thirsty and will crave more stomach slimming infused water. Your body will help you along if you can stick to it for a week or two. Our bodies need water to stay cool and hydrated, you will also notice clearer skin, stronger hair and nails and best of all water fills you up and it is zero calories!

You can eat the fruit after you’re done refilling the pitcher as long as it’s still relatively fresh.
Many of the weight loss tips presented here are part of the Lose Weight by Eating anti-diet program



Sunday, 7 August 2016

THE UNCONVENTIONAL ABS EXERCISES and HOW TO DO THEM


Decline Smith Press Sit Ups

Perform 12 reps
-Set up a decline bench at 45 degrees under a Smith press machine. The bar should be within reach when sitting on the bench.
-Grab the bar in an overhand grip position with arms straight up to the ceiling.
-Perform a situp while keeping the arms straight throughout the move.
-Exhale as you sit up and push the bar toward the ceiling

Windshield Wipers
Perform 12 reps per side
-Hang from a bar with an overhand or neutral grip.
-Swing your legs up over the bar so they are vertical and your feet are toward the ceiling.
-Contract your abs to hold the position, and let your legs fall to the right until they are perpendicular to the ground.
-Exhale to bring your legs back up to the 12 o'clock starting position. Then do the same thing to the opposite side

Hanging Lateral Crunch
Perform 10 reps per side
-Hang from a bar with an overhand grip with your feet above the ground.
-From a dead-hang, flex your lats as you hold your body in a straight line toward the ground.
-Squeeze your belly button toward your spine and take your feet directly to one side as far as you can, slowly, while squeezing the oblique muscles.
-Return to the start position slowly and repeat on the other side.

Ballistic Cable Twist
Twist at the core for desired number of reps
-Set a U-handle on a dual cable column at shoulder-height.
-Position feet shoulder-width apart with your body positioned 45-degrees from the column.
-Alternate the arm in a slight upper-cut punch, keeping the elbows tight to the body.

Plank: Alternating Leg Pull-Ins with Band
Perform 30 reps total
-Wrap a mini band around both toes. Get into a pushup position and draw your navel in toward the spine.
-Bring one knee up toward the chest—with a flat back—and return back to the ground.
-Alternate both feet.

Single-Arm Cable Row with Abdominal Twist
Perform 20 reps with a light resistance, and repeat on the other side.
-Attach a single bar handle to a cable seated row.
-Sit up with your back straight and feet on ground.
-Exhale and pull the handle right by your side as you twist the torso the same direction.
-Squeeze your lat and oblique muscles simultaneously. Inhale and slowly take the handle back toward the column while untwisting the torso to the start position.

AB Wheel Roll-Out with Band
Perform 12 reps
-Wrap a band around an AB wheel and attach the other end to a sturdy object or training partner.
-Kneel on the ground with both hands on the roller. Contract the abs and roll forward until the back is no longer flat.
-Exhale and bring the roller back to the start position.


Cable Column Plank Reach
Perform 10 reps each arm
-Set up single-handle attachments on a dual cable column.
-Position yourself into a pushup position, facing the column approximately 3 feet away.
-With hands around the attachment, contract the stomach and perform a plank.
-Take your right hand up toward the cable column, in line with your body. Hold for 1 second and lower your hand to the start position.

Tuesday, 2 August 2016

Abs Exercise


Workout I

Exercise 1: Bicycle Crunch

Sets: 3 Reps: 12 on each side

Lie on your back, extending one leg, while bringing the opposite knee toward your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.


Exercise 2: Hanging Leg Raise

Sets: 3 Reps: 12 each side

Grab onto a pullup bar and hang with your back straight. Then, raise your legs up as high as you can, rounding your lower back. If that’s too hard, raise them only to waist level.



Exercise 3: Back Extension

Sets: 3 Reps: 12

Hold a weight against your chest and lock your legs into a back-extension apparatus. Allow your torso to bend forward until you begin to lose the arch in your lower back, but no farther. Extend your back so that your body forms a straight line. Do not arch excessively.



Workout II

Exercise 1: Barbell Rollout


Sets: 3 Reps: 12

Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.



Exercise 2: Cable Wood Chop

Sets: 3 Reps: 12 on each sid

Attach a rope handle to the low pulley of a cable station and back up far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally upward until you’re reaching overhead, in a chopping motion. Complete your reps and then repeat on the opposite side.
Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.

Exercise 3: Dumbbell Romanian Deadlift

Sets: 3 Reps: 20


Hold the dumbbells in front of your thighs with your palms facing you. Bend your hips and then your knees while maintaining the natural arch in your lower back. Lower your torso until you feel you’re about to lose the arch in your lower back. Keep the weights close to your body at all times.




Workout III

 

Exercise 1: Plank Mountain Climber


Sets: 3 Reps: 20 on each side


Get into pushup position and lower your elbows to the floor so your forearms are flat. Draw one knee up to your elbow, and then drive it back quickly, pulling the other knee up to the opposite elbow.



Exercise 2: Cable Wood Chop

Sets: 3 Reps: 12 on each side


Attach a rope handle to the low pulley of a cable station and back up far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally upward until you’re reaching overhead, in a chopping motion. Complete your reps and then repeat on the opposite side.


Exercise 3: Dumbbell Russian Twist

Sets: 3 Reps: 20 on each side


Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your feet raised slightly above the floor. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees from the floor). Explosively twist your torso as far as you can to the right, and then the left.



Workout IV

 

Exercise 1: Renegade Row


Sets: 3 Reps: 12 on each side

Hold a dumbbell (or kettlebell) in each hand and get into pushup position. Shift your weight to your left side while staying rigid. Row the right-hand dumbbell to your side, but keep your torso parallel to the ground. Lower the dumbbell back to the floor, shift to the right, and row with your left arm.




Exercise 2: Decline Situp

Sets: 3 Reps: 12

Set an adjustable bench to a decline and lie back on it, securing your legs in the braces. Squeeze your abs and raise your torso off the bench until you’re sitting upright.




Workout V

 

Exercise 1: Bicycle Crunch

Sets: 3 Reps: 20

 

Exercise 2: Hanging Leg Lift

Sets: 3 Reps: 15

 

Exercise 3: Back Extension

Sets: 3 Reps: 15

Workout VI

 

Exercise 1: Barbell Rollout

Sets: 3 Reps: 15

 

Exercise 2: Cable Wood Chop

Sets: 3 Reps: 15

 

Exercise 3: DB Romanian Deadlift

Sets: 3 Reps: 25

Workout VII

 

Exercise 1: Plank Mountain Climber

Sets: 3 Reps: 25

 

Exercise 2: Russian Twist

Sets: 3 Reps: 25

Exercise 3: Back Extension


Sets: 3 Reps: 15






























Monday, 1 August 2016

3 Grip Mistakes Undermining Your Bench Press, Deadlift and Lat Pulldowns



In terms of your training, how often do you think about your forearms? We’re guessing way too rarely. If that’s true, you are probably unaware that changing or strengthening your grip can enhance your lifting performance while a weak or inadequate grip can easily leave you with unpleasant chronic repetitive motion injuries.

In terms of your training, how often do you think about your forearms? We’re guessing way too rarely. If that’s true, you are probably unaware that changing or strengthening your grip can enhance your lifting performance while a weak or inadequate grip can easily leave you with unpleasant chronic repetitive motion injuries.

If you suffer from improper strength ratios between the elbow and forearm muscles, or simply lack the required level of strength and mobility in both of those muscle groups, your lifts will be far from the best they could be. Even worse, your risk of potential injury in other areas of the body, such as the rotator cuff, will increase together with the progress of your training intensity. In addition, multiple studies have shown that grip strength is an amazing indicator of overall strength. There’s no doubt that taking care of your grip will easily reduce your risk of developing painful conditions and help you lift more safely, as well as stimulate your performance and enable you to break training plateaus.
First of all, correct any grip mistakes you might be perpetuating. We’ve all been there, so don’t worry. These mistakes are very easy to fix yet eliminating them from your routine can be incredibly rewarding. You don’t want your hands holding you back from the perfect lift, right? Then check out these three most common grip mistakes and get rid of them immediately.



Mistake #1: Closed Thumb on Lat Pulldowns

Have you noticed that many bodybuilders fatigue their arms faster than their back muscles on lat pulldowns? This is a classic example of a poor execution of a certain exercise, resulting with activation of the wrong muscles which steal the show from the muscles you actually wanted to target.
The lat pulldowns shouldn’t be performed with closed thumbs because such an effort is contradictory – this grip actually limits the involvement of the lats and instead engages the musculature of the arms. So instead of closing your thumbs, let them be free. That way you ensure that the biggest part of the load hits the lats and the muscles surrounding them, not the biceps and forearms.





Mistake #2: Limp Wrists on the Bench

Do you let your palms face the ceiling instead of your knuckles? If yes, then you’re guilty of benching with limp wrists. This usually happens to lifters who lack good wrist stability and grip strength. How to fix it? Keep your wrists neutral and your knuckles pointing straight up and maintain a tight grip to avoid hyper-extending your wrists.
Also, don’t ever forget: if you can’t grip it, you can’t lift it. Before you start lifting, you have to make sure that your grip is tight and adequate to the mechanics of the lift. However, the most stupid idea you could ever have is to apply a thumbless grip when lifting anything over your head, which dramatically increases your risk of dropping the bar and seriously hurting yourself – people call it “the suicide grip” for a reason, you know.





Mistake #3: Using Only a Mixed Grip on Deadlifts

A mixed grip means that one hand uses an overhand grip and the other an underhand grip. The popularity of this practice stems from its ability to prevent the bar from rolling in your hands and opening the fingers up, resulting with a stronger grip.
However, if you always use a mixed grip for deadlifts, you are most likely to develop imbalances throughout the body, caused by its tendency to twist slightly as you rise up, meaning that the side of the pronated hand will rotate backwards while the side of the supinated hand will rotate forward. And as you could guess, this is very bad news for your spine. Perform deadlifts like this for long enough and you’ll become a great candidate for injury. Instead, it would be much better to use the double overhand grip or the hook grip, which involves trapping your thumb between the barbell and your first 3 fingers. If you can’t do it correctly right away, invest some time into practice – it will most definitely pay off.




Wednesday, 13 July 2016

Superset Chest Workout To Build A Bigger Chest



The chest is one of the most popular muscle groups to train amongst
the fitness and bodybuilding community. From the exercises to the
awesome pump, nothing is comparable.
Supersets are a highly underutilised tool which can be very powerful
for making muscle gains. Essentially, a superset is where you perform
one exercise immediately after another with no rest.
Here are some of the best chest supersets which you should incorporate
into your next workout to really get your chest pumped!

Superset #1

Barbell Bench Press



The king of chest exercises. A staple in our chest workouts. The
barbell bench press is one of the most powerful exercises in really
growing your chest. Begin by lying on a bench, unracking the barbell
with your arms shoulder width apart. Slowly lower the weight down
ensuring you keep a slight arch in your back with your shoulder blades
retracted. Touch your chest with the bar, pause and push up. Repeat
this movement.

Push Ups



The bench press should be immediately followed by push ups. Lie on the
floor with your feet together, back straight and arms shoulder width
apart. Lower yourself to the floor and push up, ensuring that you keep
your back straight and do full repetitions.
Perform 8-12 reps of each exercise for 3-4 supersets


Superset #2


Seated Machine Chest Press



Sit down at the machine with your feet firmly planted to the ground.
Place your hands around the middle of the grips, adjusting according
to your own preferences. As you press the weight, contract your chest
and explode forwards. Slowly lower the weight back to the starting
position and repeat.



Incline Dumbbell Pullovers



Set a bench up at a 45 degree angle. Sit back against the bench with a
dumbbell held above your torso. Ensure you don’t bend your elbows,
only your shoulders should move. Slowly lower the weight back over
your head, pausing at the bottom and maintaining the stretch. Then
press the weight back up to the starting position and repeat the
movement. Incline chest pullovers are a highly underutilised exercise
which can really help to grow your chest.
Perform 8-12 reps of each exercise for 3-4 supersets

Superset #3


Incline Barbell Bench Press



Lie with your back flat on a bench elevated at a 45 degree angle. With
the same form as a regular barbell bench press, unrack the barbell,
with your arms shoulder width apart. Keep your shoulder blades
retracted as you lower the weight down to your chest. Pause for a
second at the bottom of the movement and then explode up. Try to keep
the movement as controlled as possible.

Chest Dips



Using parallel dip bars, hold yourself in the air. Place your legs
behind you with your feet crossed over. As you lower yourself down,
lean as far forward as possible, allowing your elbows to flare out as
you dip down. When you press up to the top of the movement, ensure you
do not totally lock out your elbows to help prevent injury.
Perform 8-12 reps of each exercise for 3-4 supersets

Superset #4

High-to-Low Cable Fly



Set up two sets of cables at a high height, with a medium to wide
width. Grab hold of each of the handles and bring them together,
contracting your chest. As you do this, imagine you are touching the
inside of your elbows together to ensure you get a full contraction.
Pause once the grips meet one another and slowly lower the weight back
to the starting position, repeating the movement.

Low-to-High Cable Fly



Set up two sets of cables with a low height and wide width. Grab a
hold of each of the handles and take a step forward with your arms
straight and behind you. Slowly elevate the handles up whilst keeping
your arms straight and contracting your chest. Bring your arms
parallel to the ground whilst touching your hands together. Pause for
a second, then lower to the starting position and repeat.
Perform 8-12 reps of each exercise for 3-4 supersets

Take Home Message

 
Incorporating more volume into your workout with things like
supersets is an excellent way to grow your muscles.
When your next chest day comes around, try to incorporate some of
these supersets into your workout. Or, better still, use all 4 as your
entire chest workout. You will really blitz your chest, destroying
those muscles fibres so it can grow bigger and stronger.

Chest Workout- 5 Exercises To Build The Upper Chest


The Upper region of the chest is by far the hardest area of the chest
to build. The Middle and Lower chest are somewhat ‘easier’ to develop,
due to being involved in more exercises – such as a Flat Bench Press
or a Decline Press. You are more likely to be stronger in these

exercises, due to the majority of the Chest muscle fibres being
oriented in this direction.

There are much less muscle fibres of the Chest inserting into the
Clavicle. Whilst these muscle fibres are also involved in humerus
adduction, it is the angle at which the humerus is brought across the
body that targets the Upper Chest.



Having a well-developed Upper chest not only contributes to the
‘fullness’ of the upper body, it also has functional benefits.
Sufficient size and strength will contribute to greater strength in
the Barbell Bench Press and Barbell Overhead Press.
Warming up
The ideal goal is to build a bigger chest, but picking up a pair of
weights without preparing your muscles for a vigorous Chest workout
just won’t deliver the results you’re imagining will instantly happen.
Try a short warm-up routine:
– 1 x wide-grip flat push-ups
– 1 x  neutral grip push ups
– (If possible) 1 x decline push ups to hit your chest from all angles:

#1 Incline Cable Fly

This is one of the most suitable exercises for isolating the upper
chest muscles. Performing this exercise with cables instead of
Dumbbells allows for constant tension to be placed directly onto the
Upper Chest fibres.
This constant tension cannot be achieved with Dumbbells due to the
motion curve not considering gravity.

I recommend this exercise after you have performed heavy Barbell or
Dumbbell Bench Press, as it is less fatiguing on the Central Nervous
System.





Training Tips:

✓ Position bench at around 45 degrees.

✓ Lower cables in an “arc” motion, ensure to feel the chest stretch.

✓ Vary the position of the bench to hit different angles of the upper chest.

✓ Hold and contract the chest muscles when hands are together.



#2  Incline Dumbbell Bench Press.

In my opinion, the best compound exercise for adding mass to the Upper
Chest is the Incline Dumbbell Bench Press.
















Including a slight pause at the bottom of the movement allows for the
most recruitment of the Upper Chest muscle fibres. You will have to
use a lighter weight in order to get the benefits of the pause, but
the muscle contraction is much greater.

I recommend performing this exercise during a workout with a lot of
volume, and low-moderate weight, in order to get the most out of the
exercise.

Training Tips:

✓ Palms to face each other, arms positioned shoulder width – wrists
rotated to face ceiling (see image.)

✓ Exhale whilst pushing dumbbells upwards – keep control at all times.

✓ Take your time lowering weights.

✓ Vary bench angles to hit different angles of the chest.

#3 Incline Barbell Bench Press




The Incline Barbell Bench Press is also a great, compound mass builder
for the Upper Chest. An advantage that the Barbell Press has over the
Dumbbell Press is the weight increments. Barbells allow for smaller
increments to be added, thus making progress more linear – i.e. it is
more realistic to be able to increase the weight of a Barbell by
1.25kg per side that it is to increase Dumbbell weight by 2.5kg each.

Whilst the Barbell allows for only a fixed range of motion, and less
humerus adduction, including a pause at the bottom will again allow
for more muscle fibre recruitment of the Upper Chest fibres.

I recommend performing this exercise during a workout with a lot of
volume, and low-moderate weight, in order to get the most out of the
exercise.

Incline barbell bench press Training Tips:

✓ Bench to be around 30 degrees – hands positioned slider wider than
shoulder-width.

✓ Position bar straight in front of you, locking arms to secure
starting position.

✓ The bar should be lowered slowly until it has reached upper chest – and pause.

✓ Power the bar up using your chest muscles – lock arms and squeeze,
getting the contraction.




#4 Incline Hammer Strength Machine



Incline Hammer Strength Machine allows for complete contraction of the
Upper Chest. Due to the machine being designed to only target the
Upper Chest, this makes it a great exercise. It can also be useful to
people with injuries, particularly in the shoulder, if they cannot
perform the Incline Dumbbell or Barbell Bench Press pain-free.

The Incline Hammer Strength Machine also allows for less opportunity
of form breakdown. If you are simply going to fail a repetition, you
can lower the machine back down, without any chance of injuring
yourself.

Again, I recommend performing this exercise as an accessory for the
Barbell or Dumbbell Bench Press.



Training Tips:

✓ Ensure to adjust the seat height to ensure the bar levels with your chest.

✓ Dig shoulder blades into the seat and ‘push out’ chest muscles.

✓ Exhale whilst pushing the bar forward, holding the contraction when stopped.

✓ Slowly return to starting position.

#5 The Landmine Chest Press

The Landmine Press is not a popular exercise, yet provides many
benefits in regards to progressing your upper chest.

It can be performed standing, thus increasing core involvement, and
can improve core stability and strength the abdominal muscles. It can
also be performed using one-arm at a time – unilaterally. Whilst this
is not always necessary, it can be used as a tool to increase the
focus on each side of the Chest muscles.

It can also be easily incorporated into a cardiovascular circuit
through high-repetitions and including a jump in the movement, or can
be used as a strength and hypertrophy exercise using lower volume.



Training Tips:

✓ Hold a neutral spine throughout the movement to prevent injury.

✓ Exhale on pushing movement, inhale when returning to starting position.

✓ Contract the pectoral muscle (pecs) at the top of the movement.

Sets & Reps

If your Upper Chest is considerably undeveloped, I suggest choosing 2
of these exercises, and performing 1 of them at the start of your
Chest workout. If your Upper Chest is well-developed, but you’re
looking to continue to add mass, then I would suggest choosing only 1
exercise.

My ideal sets and repetition ranges would be:

Exercise Sets and Reps

Incline Cable Flies     3-5 x 6-12 reps.
Incline Dumbbell Press  2-4 sets of 5-10 reps.
Incline Barbell Press   2-4 sets x 5-10 reps.
ncline Hammer Strength Machine  2-4 sets of 5-10 reps.
Landmine Chest Press    3-5 sets of 6-12 reps.
For example, your choice may be Incline Dumbbell Press, followed by
Incline Cable Flies. I suggest choosing either the Incline Dumbbell
Press or Barbell Press, and performing these first, as they require
the most energy.

Once the Upper Chest muscles are slightly fatigued, then the other
exercises can be used in order to fully deplete the Upper Chest muscle
fibres.

Thanks for reading, enjoy working your upper chest!