By Jeff Anderson
Author
of "Muscle Specialization"
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One of the most troublesome
areas for guys looking to develop a lean, muscular body is
their CHEST!
Some struggle with adding ANY
mass to their pecs while OTHERS find certain AREAS of their
chest are "underdeveloped" more than others.
In some cases, this is a matter
of GENETICS...
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In OTHER cases, it could be that you're
simply not training with the correct EXERCISES to "micro-target"
these lagging sections of your chest.
So here are 3 "strange but POWERFUL"
exercises for the most common CHEST CHALLENGES:
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Target: Upper Chest
============================
Forget boring old inclines! Do this
instead...
...Smith Machine Presses To The NECK!
Lie flat on a bench with the Smith
Machine bar right at your NECK instead of your chest.
Grab the bar slightly wider than shoulder
width and press as normal (2 seconds up; slow 4-count on the way
down).
Keep your elbows flared OUT and really
concentrate on feeling a good stretch in your upper pecs at the
bottom of the movement!
Go for a good "pump" at
8-12 reps!
============================
Target: Inner Chest ("Cleavage")
============================
This one comes from the underground
iron pit of max security PRISON YARDS.
(Don't ask how I got this.)
Lie flat on a bench and grab ONE SINGLE
DUMBBELL that's slightly LESS than the combined weight you would
normally use for 2 dumbbells. (So if you normally press 60lbs in
each hand, grab a 90 or 100.)
Maneuver your hands so you can wrap
both around the handle (tricky, but you'll figure out how to overlap).
Now, holding the weight so it's facing
up and down your body (lengthwise), press the weight as normal.
At the TOP of the movement, press
your pec muscles together HARD and squeeze (HARDER!) for a 2 second
count.
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Target: Lower Chest
============================
Dips...Dips...Dips...*
BUT *...
Rather than keeping your
feet BEHIND you...
...stick them out in
FRONT of you!
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On the dip bar,
keeping your legs straight, bring your feet out in front so
your body is in a "V" shape.
Keep your elbows
flared OUT away from your body as you lower yourself down
and focus on LEANING FORWARD.
Come down far enough
that you feel a good stretch in your pecs.
Bringing your feet
to the FRONT actually places more emphasis on your lower chest
muscles instead of your triceps that tend to give our the
earliest.
Also, don't "lock
out" at the top of the dip movement!
Stop about 6 inches
short of the top to keep the stress on your chest!
============================
Want MORE TIPS
on how to "micro-target" your chest? Why
not get an ENTIRE "Specialization Program" for every
single area of your body?!
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Click Here to Learn More About
"Muscle Specialization"
About
The Author
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Sick of looking at his
unchanged 6'2”, 142 lb. body year after year and
trying unsuccessfully to build muscle through every
bodybuilding program he could get his worn out little
weight gloves on, Jeff decided to take matters into
his own hands!
Earning the name "Muscle
Nerd" for his driving need to research cutting
edge advances in what it REALLY takes to build muscle
and burn fat, he's created some of the most sought after
mass-building and fat-burning programs on the planet.
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Military
Fat Loss with Combat the Fat...
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Discover
the once "classified" secrets of the
U.S. military for burning fat and chiseling out
a lean, muscular physique!
Both
men and women will enjoy the challenging yet powerful
workouts and a simple set of eating guidelines
that will help you get in the best shape of your
life while transforming your body into a real
head-turner!
Click
here to learn more about
Combat the Fat
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Other Books By "The Muscle
Nerd," Jeff Anderson
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A 4-week program designed for
the bodybuilder looking to take their mass building efforts
to the next level, Advanced Mass Building offers an entirely
new way of training that's being hailed by experts as "a
training breakthrough that will put other muscle building
programs to shame!".
Take the "4-Week Challenge"
yourself and you'll NEVER train the same way again... GUARANTEED!
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Listen in as
some of the world's TOP TRAINERS weigh in on their very
BEST TIPS for ccomplishing ONE THING...MASSIVE PECS!
Everyone from
a Bulgarian stage competitor to an accomplished "Old
School" trainer reveal 57 of the very best chest training
tactics you'll find ANYWHERE in this "plug & play"
audio series. Your chest
training workouts will NEVER look the same!
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Click
here to learn more about
Advanced Mass Building
Click
here to read our review of
Advanced Mass Building
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Click
here to learn more about
Underground Chest Training |
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fat-burning supplements by easily making them YOURSELF from
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I'll reveal all
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again.
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Click
here to learn more about
Homemade Supplement Secrets |
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