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           Truly Huge Fitness Tips
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     Fitness Tips For 9/20/2006 

Chest Expansion Exercises

Next to the biceps, the chest (pectoral) muscles are the showiest 
bodypart to develop. A deep, full-appearing chest is an indication
of power, dominance and superior health. So, it is little wonder 
that so many male and female bodybuilders are preoccupied with 
developing a deep, thickly muscled chest.

One school of bodybuilding experts insists that it is possible 
to expand the volume of your rib cage by stretching and 
lengthening the cartilage that attach your ribs to your sternum. 
While there is no conclusive proof that this can be accomplished, 
there are many bodybuilders that will swear by it. To date, much
of our anecdotal experience with bodybuilding has proven to be 

Theoretically, its easiest to stretch the cartilage of your 
rib cage during your growth years, your cartilage is soft 
and pliable which protects your from injury. Later in life 
when you've stopped growing in height and bone density, they 
harden and are less easily stretched to a new length. That 
explains why, when you're older, you get injured doing the 
same types of activities as when you were younger. The body 
just isn't as flexible as it use to be and can't withstand 
the same "punishment".

Rib cage expansion can be accomplished by super setting a deep 
breathing exercise with one that stretches the rib cage. The first
movement we recommend are called Breathing Squats. It is a 
regular squat, but with a pattern of deep breaths between each 
repetition. It is performed with no more than your bodyweight 
loaded on the bar, since you should be concentrating on your 
breathing patterns rather than on developing more thigh mass.

Load up the bar, take it off the rack, and prepare yourself to 
squat. Before each of the first 10 reps in your set, you should
take three very deep breaths, squeezing out all possible air as
you exhale and then pulling in as much air as possible when you
inhale. For the second 10 reps of your set, you should take four
deep breaths between each count. And for the final five 
repetitions of your 25-rep set, you should take five breaths 
before each squatting motion.

Without resting, proceed immediately to a set of light Dumbbell 
Pullovers with about half as much as you normally use for 
pectoral development. When using pullovers for rib cage expansion,
you should perform the movement with relatively straight arms. 
Take a deep breath during each repetition, starting to inhale as 
you begin to drop the dumbbell from straight arms' length in a 
semicircular arc down behind your head. Keep your hips low to 
the ground, which will help intensify the stretching aspect of 
the exercise.

Beginning-level bodybuilders can perform one or two of these 
supersets of Breathing Squats and Breathing Pullovers. 
Intermediate and advanced level bodybuilders can perform three to 
four sets. Use this chest expansion routine for up to six weeks 
and then change your approach. Avoid any other chest or thigh 
exercises on the day when performing this specialty workout. 
Many of the past Greats swear by this program so be ready for 
some new upper torso dimensions.

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