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     Fitness Tips For 3/4/2009

Chest Not Growing? Best Chest Workout Tips

I hear all the time from people that they can't get their chest to
grow and don't feel a pump or soreness in the chest muscles.

Here are some great chest workout tips, that I got from Bill Phillips 
of Muscle Media Magazine.

Try using a wider grip on your bench press-put your index fingers about
34 inches apart on the barbell. This really forces the pectoral muscles
into the exercise and takes the strain off the shoulders and triceps 
somewhat. (Depending on your body type, 34 inches apart may be a bit 
too wide or not quite wide enough. You may need to make moderate 
adjustments. For me, it's just right.)

If you're not using a wide enough grip on the bench press, you'll be 
doing a lot of shoulder and triceps work. That's great if you have big 
pecs and want to build your shoulders and triceps, but in your case, 
I would suggest you focus exclusively on doing wide-grip bench pressing. 
Here's something else you can do to really blast those chest 
muscles-after you've warmed up and done a few heavy sets of bench 
pressing, take an even wider grip (36 inches between your index fingers) 
and do a "light", burnout set of 6-12 repetitions; really work the 
negative-let the bar down s-l-o-w-1-y, taking a count of up to six 
seconds. You might have to have a partner lift the weight back up, but 
lower it with your own strength. 

Here's a simple, but killer, chest routine for you to follow the next 
time you train your pecs.

Flat Bench Press

Warm-up 2 sets of 12 reps with 135 lbs
Work Sets
8 reps with 185 lbs
6 reps with 225 lbs
4 reps with 255 lbs
2 reps with 300 lbs
When you're doing your heavy work sets, rest two or three minutes 
between sets. Go fairly slow on the way down (two or three seconds) 
and press the weight up as fast as you can!

Burnout Set
225 lbs to total failure
(usually between 6 and 12 reps)

On this burnout set, take the weight down super, super slowly-six 
seconds for each eccentric phase. Once you've reached concentric 
failure, have a spotter lift the weight for you and then lower it 
slowly under your own power.

As soon as you finish your last set of bench presses, immediately 
do just one set of incline dumbbell flyes-use 55 lbs and go to total 
positive failure-usually between 8 and 12 reps. Go fairly slow on 
the way up and down-three seconds up and three seconds down on 
these reps.

That's it. Don't do any more exercises for your chest after this.
Just put all your effort into these sets. Your pecs may get so 
damn sore you can't even touch them.

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