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04.01.2013

Big pecs exercises, vegan protein pancakes low carb - How to DIY

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Exercises such as flys and crossovers are ideally suited for shaping and increasing striations, and using cables is one of the best machines to help develop an incredibly cut chest. The pectoralis major is the bigger chest muscle and travels from the collar bone to the sternum, attaching to the upper arm. The best types of chest workouts and chest exercises aren’t what most people believe.
In this article, I’m going to share with you the chest exercises that have not only helped me build a full, strong chest, but have helped many of my readers and followers do the same. The most common mistake we want to avoid is building a big lower chest and small upper chest.
I looked decent, but look at the upper portion of my left pec (the right looks bigger than it is because of how I’m holding the phone).
If you want to build a big, strong chest, the majority of your reps should be performed with 80 – 85% of your one-rep max (1RM). The best chest exercises are few, and accomplish a very simple task: they maximally recruit muscle fibers, and allow for heavy, progressive overload without dramatically increasing the risk of injury.


Now, many people are surprised to hear this advice of mine, and are even more surprised when they see my pictures and hear that was accomplished by doing nothing but the exercises listed above. One of the big advantages of the Dumbbell Bench Press is that it allows you to increase the range of motion beyond the barbell press. I've also learned a lot about what DOES work, and I wrote Bigger Leaner Stronger and Thinner Leaner Stronger to teach you EVERYTHING you need to know to build the body you've always wanted. I go over this in my book Bigger Leaner Stronger and give a full year’s worth of workouts in the bonus report that comes with the book. In this article, you’re going to learn what it really takes to build full, strong pecs.
Building a big, strong chest can be quite tough if you’re focusing on the wrong chest exercises and rep ranges (and if your nutrition is off, of course).
Simply because research has proven it inferior to free weight exercises in terms of muscle recruitment. Because the decline press not only reduces the range of motion of the exercise, thus reducing the amount of work your muscles have to do, it places maximum emphasis on the pectoralis major and minimum emphasis on the clavicular pectoralis, which simply isn’t ideal (if you want to build a really droopy, bottom-heavy chest, do a ton of flat and decline pressing and no incline pressing).


I’m going to take Instagram vids of my daily workouts to show a couple reps of each exercise. I think it would be a good idea to do similar articles for the other muscles groups like legs, explaining why those 3 exercises are enough and why things like the thigh abductor are useless. While changing up exercises isn’t as important as some people claim, I do recommend changing your routine every 8 weeks or so. All his mass is on the lower, outer portions of he pecs, with little-to-none in the upper, inner portions. Forget cable work, dumbbell flys, push-up variations, machines, and every other type of chest exercise out there.
I am also a big fan of heavy presses in the 5-8 rep range on the inclined and shallow declined bench (instead of flat) either with barbells or dumbells.



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