» » ยป

Building Your Chest Sacramento CA

Building a huge chest is one of the biggest goals for many weight lifters and aspiring bodybuilders. Unfortunately, the best, most basic exercises, such as barbell bench presses, incline presses, and decline presses do not work for some trainees in Sacramento.

Alhambra Athletic Club
(916) 457-9300
1671 Alhambra Blvd
Sacramento, CA
 
Acupuncture Advantage
(916) 446-6929
2701 I St
Sacramento, CA
 
24 Hour Fitness Sacramento Downtown Plaza Sport Gym
1020 7th Street
Sacramento, CA
Programs & Services
24-hr Operations, Circuit Training, Elliptical Trainers, Family Gym, Free Weights, Group Exercise Studio, Gym Classes, Gym Equipment, Personal Training, Special Services, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided by:
Adoption and Foster Care
(916) 485-6711
Easter Seal-Superior California
Sacramento, CA
 
Curves Sacramento CA - Central
5283 Folsom Blvd.
Sacramento, CA
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided by:
Elite Fitness and Performance
(916) 739-8780
1770 36th Street
Sacramento, CA
 
24 Hour Fitness
(916) 658-1626
1020 7th St
Sacramento, CA
 
Curves Sacramento
5283 Folsom Blvd.
Sacramento, CA
 
Anytime Fitness
(916) 452-5555
6350 Folsom Blvd
Sacramento, CA
 
Anytime Fitness Sacramento, CA
(916) 452-5555
6350 Folsom Blvd, Suite 160
Sacramento, CA
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided by:
Data Provided by:

Building Your Chest

Provided By:

Author: David LaMartina

Building a huge chest is one of the biggest goals for many weight lifters and aspiring bodybuilders. Unfortunately, the best, most basic exercises, such as barbell bench presses, incline presses, and decline presses do not work for some trainees. Some lifters find that these exercises don't do a good enough job of specifically working their chests, while others have problems with their shoulders and rotator cuffs that prevent them from using a barbell for pressing movements. If you are one of these trainees, you don't need to worry; here are 3 unconventional movements that can effectively work your chest while keeping your joints safe.

1. Chest Dips

Though people most often use dips as a triceps-building exercise, I have found them to be one of the best mass builders for my chest. Many dip stations have angled bars that allow you to grip narrow, wide, or anywhere in between. If you are looking to work mainly chest with this movement, take a moderately wide grip that doesn't hurt your shoulders. You should also try to dip down to a point at least a little bit lower than where your upper arms are parallel to the floor. You will have to experiment to find the best range of motion for yourself.

You can perform dips with just your bodyweight, but you should focus on gradually adding external resistance. Most gyms have dip / pull-up belts that you can use at no extra cost. Aim to increase your strength on a heavy set to failure of 4-8 reps each time you do this movement. You can also follow this heavy set with one of bodyweight reps to failure.

2. Dumbbell Floor Press

You may have heard the merits of using different types of dumbbell presses to build your chest. While they certainly can work wonders for people struggling with chest development from barbell movements, they do not allow you to use nearly as much weight. One way to solve this problem is to do floor presses with dumbbells instead of the normal flat press. Unless your arms are very short, pressing from the floor will shorten the range of motion of the press by several inches, while still providing great stimulation for your chest.

The difficult thing about this exercise is getting the dumbbells into position. The best way is to stand them upright on the floor next to where your thighs will be. Sit on the floor, and hoist the one on your non-dominant side up onto your thigh. Either get a spotter to hand you the other dumbbell, or find the best way for your body type to get it up onto your thigh. Once both dumbbells are resting on your legs, simply lay back and press. You may need to situate your upper back properly once you get the first rep up. Work your way up to two top sets of 8-10 reps.

3. Suspended Push-Ups

There are many devices you can use for this movement, but the basic idea is to do push-ups from an unstable set of handles. Many people use two loops of chains suspended a few inches from the ground. There are also special handles made for this exercise that you can hang from a power rack or smith machine. Suspended Push-Ups will not only heavily stress your chest muscles, but they will improve your coordination and stability by challenging you to remain in the correct path while pressing from an unstable "surface."

You can have someone add external resistance by placing weights on your back, but I have always preferred to do this movement with just my bodyweight at the end of a training session. If you do the same, perform 2-3 sets of as many reps as you can get. When this becomes too easy, start having a spotter add a 25 or 45 pound plate to your back.

About the Author:
David LaMartina is a competitive powerlifter who currently sits at a solid 250 pounds and has achieved a 590 squat, 315 bench, and 635 deadlift. If you found his muscle-building tips helpful, visit this site . If you would like to learn more about how to gain muscle through smart, intense training and quality nutrition, click here .

Article Source: http://www.articlesbase.com/health-articles/building-your-chest-3-unconventional-movements-that-will-help-you-build-a-massive-chest-1031293.html