What guy doesn’t want a better chest? Greater tone, a bit more size, perhaps more fullness, it is every man’s dream.
And ladies, you too can really benefit from stronger chest muscles. Training the upper chest can have a slight breast augmentation effect and at a cost that no surgeon can ever touch.
The chest is one of the signs of a man’s man, at least according to a survey that was published in “Men’s Health” on what women find sexy about men. Women can also increase their attractiveness to men simply by looking more fit. A survey conducted in preparation for National Orgasm Day (who knew?) revealed that eight out of ten women increased their orgasm frequency and intensity through just three days a week of strength training.
Maybe that infamous line from Arnold Schwarzenegger in “Pumping Iron” isn’t such a put-on after all. While the pump you get from weight training may not be “as good as [having an orgasm]”, as Arnold proclaimed, the benefits can definitely help both men and women enjoy their lives to a fuller extent in every area. That included the bedroom. And, as fate would have it, weight training for most people centers around the chest.
Here’s the challenge: Most weight trainees do not know how to work their chest for maximum progress. Since I am all about getting the most amount done in the least amount of time, I’d like to share three quick tips that anyone can apply to achieve a better chest with less time in the gym.
1. Think “Contraction / Explosion”
A major problem with chest training is that most people cannot feel the muscles as well as they should. A lot of guys just “bench” and call it a day. Bad idea. Most men are not structurally suited for bench presses. The ones that are gain size and fullness easily from bench pressing. The rest of us, myself included, need to be a bit more clever in our approach.
My suggestion is to either opt for using dumbbells with your palms facing in toward your head or use a Smith Machine for all chest work. Palms-in dumbbell presses are not commonly seen, but you should try it if you want to protect your shoulders. The rotator cuff is always susceptible to injury during pressing movements. But turning your palms in (obviously not possible with barbell movements) takes most of the strain off the the rotator cuff region. This tip was given to me by an orthopedic surgeon many years ago, and I credit it to saving my once-ailing left shoulder and rotator.
Now that our shoulders are better protected, you should lower the weight slowly (about 3–4 seconds down) and then explode up. Force a hard contraction at the top of the movement. Squeeze the chest muscles, then lower the weight slowly again. You will find you will not be able to press as much, but who cares? Are you after a better chest or a bigger ego?
2. The 4/8 Bulgarian Method
For intermediate and advanced trainees, try alternating sets of four reps with sets of eight reps. Warm up by gradually increasing the weight. Then do four hard reps in the same style as described above. Do not go past failure. Lower the weight by 30%, rest only 45 seconds, and try for eight reps. Rest for 1–2 minutes, then repeat. Only two cycles of these Bulgarian-style supersets are needed.
3. Decline Cable Crossovers
The “Iron Guru” Vince Gironda claimed that this was the best movement for the lower pectoral line. I tend to agree. Take a decline bench and situate it between two opposing cable machines. Most gyms have cable machines set up for just this kind of movement. Put the bench at a slight decline…nothing too steep. Then, using relatively light weight, perform a cable crossover movement. Your elbows are slightly bent as you pull the cables to the lower part of your chest, slightly crossing them at that point. Lower slowly, and be sure to think “contraction” the entire way.
Each of these techniques can easily be applied to my 7 Minute Muscle System
Listen: If you are skeptical, take my 77 Day 7-Minute Challenge: If in 77 days you are not significantly stronger, more muscular, and carry less body-fat, you’re not out a dime.
Try the challenge here: 7 Minute Muscle <– The 77 Day 7-Minute Challenge
Okay, the page says “60 days”, but 77 sounds better. Besides, you’ll know in 7 days or less.
It’s that effective.
*****
Article by Jon Benson, a nutrition and transformational life coach, best-selling author of Fit Over 40 and Every Other Day Diet and the creator of The M-Power Series. Jon once obese and close to death, he chose a faith in God, bodybuilding, nutrition and role modeling as the methods to heal himself and transform from the inside out.
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