There is something about chest day, for me its my fav training day. But over the years things get a little stale, so Ive been looking around for ways to spice things up again. Here are some great articles I have found that I think will help anyone out.
Chest Workout: Dumbbell Vs Barbell Bench Press – Which One Is Better?
This Article was published on – 22 Jun, 2017 By
Because of their status of essential mass builders, heavy compound exercises should be at the core of your chest routine, regardless of your other training preferences. Even though bodybuilders are notorious for their inability to agree upon the best ways to train, almost every lifter out there will tell you that compound exercises should always come first and isolation exercises should always come last in terms of workout structure.
In addition, since each exercise has its own perks and flaws, you need to plan your workout in a way that enables optimal muscle activation in the given period of time. In the case of chest training, you have a wide variety of great exercises to choose from and compose the perfect workout. But let’s begin with the basic tried-and-true upper body builder – the chest press.
You want to start your chest routine with heavy compound presses that will allow you to overload your chest while your pecs are still fresh and unfatigued so that you can achieve maximum tension and engage as many muscle fibers as possible. Presses also let you add more weight in a progressive manner and accurately track your strength development. There are gazillion press variations which target the chest muscles from different angles and we encourage you to experiment with all of them.
Nevertheless, barbell and dumbbell presses are the primary chest compound moves you should rely on for building size and strength in this area. While the barbell press is the golden chest exercise of bodybuilding for many decades now, dumbbell presses also come with a useful pack of benefits that you shouldn’t neglect if you want to up your gains.
In the text bellow we’ll compare both exercises in relation to the three most important factors that determine muscle growth and provide you with the knowledge you need to start making the most out of your chest training days.
#1. Range of Motion
The main responsibility of the fan-shaped pectoral muscles is to make your upper arms move across the front of the torso, a movement termed as “horizontal adduction”, by contracting and pulling the upper arms towards the mid-chest area.
Now, we know that going through the entire range of motion on functional exercises encourages maximum fiber recruitment and supports better muscle growth. That being said, the biggest issue with barbell presses is that they limit your range of motion and reduce it to a short up-and-down motion by keeping your arms in a locked position and thereby restricting the distance they can travel. This means that using a barbell inevitably robs you of achieving the full potential of the exercise which relies on the full arching movement and a complete horizontal adduction.
With dumbbells, your arms and hands are able to move through a full range of motion and further across your chest because they’re not locked in place like when gripping a bar. By simply comparing the top positions of a barbell press and a dumbbell press you can notice that the latter allows your arms to travel more freely and thus much further than the barbell variant. In this way, dumbbell presses make your pecs move more and work harder and stay under more-or-less constant tension through a greater range of motion.
#2. Muscular Symmetry
Most lifters struggle with having an overly developed or dominant side of their bodies caused by imbalanced training and genetic predispositions, for the most part. The resulting strength and size imbalances can be difficult to correct without proper training knowledge and lots of intentional effort. Anytime you’re performing an exercise, chances are that your dominant side will take on some of the work of the weaker side and reinforce the imbalance even further. The long term results of this include reduced stability, damaged aesthetics and increased vulnerability to injury.
Excessive barbell pressing can deepen these symmetry issues and lead to drastic strength and size imbalances in the upper body. You could be simply applying more force on your right/left side for years and even contorting your body in favor of your stronger side and not notice it until the imbalance becomes painfully visible.
#3. Mechanical Tension
When using a barbell, your hands naturally move outward as you press the weight. This outward push calls other supporting muscles into play, namely the triceps and shoulders, and accentuates their role in the lift. As you can imagine, the shift of tension decreases the stimulus for chest growth and we suppose you want the exact opposite of that.
To enable maximum tension on the targeted muscle, you need to make sure that your pecs are doing the majority of work during every single rep. Dumbbells have the ability to place slightly more tension on the chest muscles than a barbell and they also keep the muscles under tension for longer because of the greater range of motion, so consider incorporating dumbbell presses to your chest routine to reap this benefit and exhaust your pecs more thoroughly.
In addition, certain studies have also shown that compared to the standard barbell variant, dumbbell presses offer greater advantages in terms of muscle activation. One study from York University tested this claim with the help of electromyography and found that all three basic variants of dumbbell presses (flat, decline and incline) have the potential to activate more pectoral muscle fibers than their barbell counterparts.
Although a barbell allows you to lift heavier weights, this factor alone is not enough to ensure optimal muscle growth. With the use of dumbbells you can amplify the effectiveness of your lifts by increasing the volume and duration of the tension placed on the pecs. So if you want top results, make sure you get the best from both worlds by combining both exercises into your chest routine.
WATCH: Bench Press Vs Push Ups, The Pros And Cons Of Each For Chest Training - Generation Iron Fitness & Bodybuilding Network
This Article was published on – 07 Jun, 2017 By GI Team
Bench or push ups for chest gains?
Training chest can be a pretty simple or complicated endeavor depending on your ideologies around training. You see, not everyone likes to use weights for their bodybuilding training (who the hell are they?!). In fact, some people are incapable or unwilling to do weight training simply due to old or nagging injuries.
For those who are unwilling to use weights to train their chest, body weight training is a viable option. Many believe you can’t get the same results from training with body weight as opposed to using dumbbells and barbells to get the job done. To an extent this is correct, but that doesn’t mean you won’t benefit from training with body weight alone.
The most popular method of training chest using body weight alone are push ups. But can they be as effective as the bench press? The video by Calesthenicsmovement delves deep into the positives and negatives of the bench press versus the push up.
What do you find to be a more effective chest training option, the bench press or the push up?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
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Destroy Your Chest With Lee Priest's Workout -
This Article was published on – 17 May, 2017 By Ben
Destroy Your Chest With Lee Priest’s Workout
Chest is best, am I right?
I bet you can also bench more than you can squat. What is is about a big, solid chest that just supersedes every other workout we should be doing?
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Well, like breasts, a good chest can just about cover up and excuse a multitude of misgivings and sins.
Nothing make you feel more powerful either, but realistically, unlike a strong back or legs, having a super strong chest does not really offer a great deal of day-to-day benefit.
It just looks and feels good.
So with vanity in full flow, who else better that to see a video of Lee Priest in his pomp destroy chest?
Here he is, the year is 1998, it is 0620, it is a Sunday and Lee arrives to World Gym up at Venice, CA in his black Hummer and that is a proper Hummer, none of that H2, H3 business. This is also way before his neck and facial tattoos as well.
Is there anything else you notice?
Yes the gym is empty. The gym is absolutely quiet. There’s no music, no phones and a distinct lack of Instagram ‘fitness models’ or showboating, it was all business.
Plus, he is here also performing dips. I often see very few people performing dips but they are an incredible exercise and should not be omitted from any muscle building regime.
He looks downright impressive here and his form is excellent. Enjoy.