Chest Tips

This video discusses a list of variations of chest exercises, some useful tips on how to work your chest better as well as how to build an effective and useful chest workout to suit your needs. Check it out:

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Home Workouts 4

Here are some new moves to add to your home workout routines, including everybody part other than legs, but to make the leg moves from homeworkouts 1 harder try adding the school bag or a sibling to your back before you lunge, or squat. Hope this helps.

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Home Workouts 1

This is the first of three homeworkout videos. This covers LEGS, CHEST and TRICEPS. They are great for younger teens looking to get into fitness and resistance style training without paying for the gym membership. They also work well as holiday workouts if your staying somewhere without a fitness suite or gym. Check it out...

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Building a Thick Inner Chest

This video outlines the main poits to consider when trying to develop a thick inner chest and get more chest definition. It also gives some moves to hit this area better and should help you improve this area in your training.

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Bench Boost

This simple but effective move helps to strengthen the areas where you will struggle on the bench press. Be it in your negative rep training or the more common struggle of the 'sticking point' about half way off the chest towards the end of the set.
Try it out for yourselves:

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Spiderman Crawl

In the light of the new Amazing Spiderman movie I thought I’d share a move that even the famous wall crawler would be proud of. This is a full body move that helps build balance and all-round strength.

So, you will need to dumbbells, about 4kg-8kg. Hold them in each hand and get into a push-up position. From here reach one hand and the same leg forward, from his position do a push-up, then reach forward with the other arm and leg and again do a press up.
Aim to complete 8-10 reps with each hand per set and around 3-5 sets for the best results. You’ll also need a reasonably open and straight area to perform this move, try using a separate gym hall, or fitness studio if your gym has one, if not then try to stick to the channels where there are no cardio or weights machines to maintain a straight path for this move.
By using light dumbbells you will be working nearly all of the muscles in your upper body, with triceps, shoulders and chest working in the push-up and biceps and back working in the reach. Also your core is being worked hard to keep your balance and your legs are worked in each step forward.

By performing the push-ups at an awkward angle it hits the muscles in a different way that they aren’t used to. This is extremely useful for sports that require movement in constantly changing angles and positions, such as most combat sports and gymnastics. Also by constantly shifting your centre of gravity your abs are forced to work harder to maintain your stability and balance.

Explosive press ups

Press ups are one of the most under-rated exercises out there, and yet still one of the most commonly known moves. The press up can be applied in many different forms to target different muscle groups; chest, triceps, shoulders, core and also can be performed at incline/ decline positions to give different results.

 This particular version of the press up will help to boost not only the fast twitch muscle fibres in your chest and triceps, generating your explosive power, but is also a great cardio workout if performed in an interval training style. It really helps with compound moves such as bench press and chest press as well as improving your reflex arch in your triceps for that explosive edge.

I suggest performing the move in 30-45 second intervals for 3 sets with a 30 second break in between sets to get the best out of this training. Check out the video below to see how to do this power boosting move!

Do 100 Push-ups Now!

So you want to know how to perfrom a century off push ups? Well look no further, below is a detailed plan of how to prepare for this landmark set and a few tips on how to get there fast!

(click to enlarge)
This plan comes from trainer Daniel Carlos and should be carried out over the 4 week period suggested but keep your other training going as normal.

The 5 'Best' chest moves

According to Men's fitness - september edition the following five exercises are the best ways to train your chest.

1.Bench Press: simply it is the best exercise for building your upperbody strength that is available. It cocentrates on the chest and front of your shoulders helping to give your the doomsday pecs you always wanted.

2. Dumbell-flye: This move when performed correctly takes your arms out of the equation so it consentrates all of the force into the chest.

3. Cable crossovers: This move is performed just like the dumb bell flyes but is done standing up. This alos activates the core muscles but is great for working the chest. Best to bring your hands out and down to your waist height to get the best shape for your chest.

4. Incline dumb-bell chest press: Tilting the bench places more of a focus on the upper chest and allows a greater range of motion due to the dumbells. This allows your to build you more muscle quickly and helps to really rip your chest appart.

5. Clap press ups: This means you have to generate more force to lift your body off the floor to clap and generate explosive power in your chest muscles. Also as it is a body weight exercise it can be performed anywhere and at any time. It also helps to increase your other chest exercise lifts due to the explosive power you will build.