chest training,

“What are the best chest exercises to build my pecs?”

This is one of the most common questions that lands in my inbox on a weekly basis, and it’s no secret that the majority of lifters out there place chest training at the very top of their list of muscle building priorities at the gym.

In this post I’m going to outline a highly effective sequence of 3 individual chest exercises that I personally recommend to maximize your overall gains in pec mass and thickness.

Rather than blindly telling you to “do these exercises for this many sets and reps”, I’m also going to give concrete reasons for why each exercise has been selected and why I recommend performing it in place of other possible alternatives.

These lifts should be executed in the exact order that they’re listed and will give you a complete, well-rounded pec workout for consistent size and strength increases.

Do keep in mind that there are a million and one ways that you could effectively train your chest, and I’m not claiming that this is the be-all-end-all by any means. Any set of exercises that allows you to place the pecs under tension and consistently add weight over time will result in significant gains in muscle size and strength.

However, this is a specific sequence that I believe will be particularly effective for most people for all of the reasons I’m about to explain…

Chest Exercise #1: Flat Or Decline Dumbbell Press

In my view, these are the two very best chest exercises to select from as they utilize the best chest training tool available (dumbbells) at the optimal angle (flat/decline) to maximize pec hypertrophy.

Either variation is fine, and I simply recommend selecting the one that you most prefer and that you use it as the primary exercise in your chest training routine.

What makes the flat/decline dumbbell press the best choice to build chest mass as effectively as possible? Let’s go over it…

First off, why a dumbbell press rather than a barbell press?

I’ve talked in detail about the barbell press vs. dumbbell press for building chest size in previous posts, but I’ll quickly summarize the main points here…

* The primary function of the pecs is horizontal adduction of the humerus (bringing your upper arm across the front of your body), and dumbbell presses offer a superior range of motion through this function since the hands and arms can be brought together rather than being locked onto a fixed bar.

* Dumbbell presses force each arm to move independently, which prevents strength imbalances and ensures consistent development across the entire chest.

* Dumbbell presses reduce the chance of shoulder injuries since you can position your hands more comfortably and press your hands in a more natural arching motion.

Secondly, why the flat/decline angle?

The pec muscle is comprised of two main portions: the upper clavicular fibers (otherwise referred to as the “upper chest”) and the lower sternocostal fibers.

While some upper chest training is definitely important (we’ll cover this in the second exercise), it’s actually the lower fibers that make up the vast majority of the pec muscle.

For that reason, you’ll want to specifically target these fibers when your strength and energy are at their peak, and a flat or decline angle places your body into the proper position for this.

To start off your pec workout, perform 3-4 sets of flat or decline dumbbell presses for 5 to 7 reps per set.

Chest Exercise #2: 30 Degree Incline Dumbbell Press

As I just mentioned, targeting the upper clavicular fibers is still important for complete chest development from top to bottom, and an incline dumbbell press is the best way to accomplish this.

You’ll be using dumbbells here for the same reasons we just talked about, and you’ll be using the 30 degree incline since this properly angles your body for direct stimulation of the upper chest.

Perform 3-4 sets of incline dumbbell presses for 5 to 7 reps per set.

Chest Exercise #3: Cable Flye (High-To-Low Angle)

To finish off your pec workout you’ll be performing a cable flye utilizing a high to low angle. Flyes isolate your pecs at a slightly different angle than presses and are a great way to round out your chest routine for complete pec development.

There are a ton of different flye exercises you can choose from, such as dumbbell flyes, cable flyes and machine flyes, but as I discussed in my previous post (The Best Chest Fly Exercise), cable flyes are definitely the superior choice.

First off, why use cables rather than dumbbells?

Simple: because of the direction that gravity is pulling the weights (straight up and down) and the path that the weights are traveling in, dumbbells only provide a high degree of tension on the pecs in the bottom half of the range of motion.

As you press the weights up past halfway the tension gradually decreases on the pecs, and at the very top of the movement there is very little to no stress on these muscles at all.

Cable flyes solve this by pulling the resistance out to the sides rather than straight up and down. As a result, you’ll be placing your pecs under significant tension both at the very bottom of the movement all the way into the fully contracted position.

Secondly, why the high-to-low angle?

Setting the cables high up on the stand and pressing them downward places the resistance in line with the lower sternocostal fibers where the bulk of your chest mass is located.

And since the upper chest makes up such a small portion of your overall pecs, there’s no need to directly train it any further using a flye movement if you’re already performing an incline press as part of the workout.

To finish off your pec workout, perform 3-4 sets of cable flyes at a high to low angle for 8 to 10 reps.

There are 3 main questions I usually receive in response to these recommendations, so let me quickly address them here…

“Why Are There No Barbell Presses Included?”

There’s nothing wrong with a barbell press, and it certainly is an effective chest exercise for building size and strength.

However, the truth is that there is no necessity for a barbell press in a routine that is designed for muscle hypertrophy, as it doesn’t offer you anything that a dumbbell press does not, but yet does pose several disadvantages which we discussed previously. (See previous post “Are Bench Presses Necessary” for more info)

“Why Are Wide-Grip Dips Not Included?”

Contrary to traditional bodybuilding advice, if you examine the exact mechanics behind a wide-grip dip you’ll see that it actually isn’t a great movement for maximizing chest gains.

Dips primarily involve flexion of the shoulder and extension of the elbow (rather than adduction of the humerus), meaning that they mostly hit the front of the shoulders and the triceps rather than the pecs.

They also place the shoulder joint into an awkward position and are easily the most dangerous pressing exercise you can perform at the gym.

Again, dips certainly will allow you to build your chest, and performing them doesn’t automatically mean you’ll get injured, but all things considered, the risk-reward just isn’t worth it, especially when you already have superior chest exercises in your arsenal anyway.

“What About Targeting The Inner And Outer Chest?”

There are no are exercises specifically for this purpose because it’s simply not possible to target the inner or the outer chest over any other portion of the muscle.

You can target the upper or lower chest because you’re dealing with two different sets of fibers, but you can’t target the inner or outer because when one portion of the same set of fibers fire, the entire set of fibers will fire with it.

The Perfect Pec Workout: Review

So, that’s all there is to it…

Flat Or Decline Dumbbell Press: 3-4 Sets of 5-7 Reps

Incline Dumbbell Press: 3-4 Sets of 5-7 Reps

Cable Flye (High-To-Low): 3-4 Sets Of 8-10 Reps

Again, there are an endless number of different ways you could train your pecs for mass gains, but this is particular routine utilizes the most effective chest training tools available and at the proper angles to allow for effective, balanced stimulation of the chest, and in a safe and sustainable way.

the truth about grill meat,

Most people aren't aware that when you cook meat (whether it's grilled, broiled, or seared) there are carcinogenic compounds that can form called HCA's (heterocyclic amines).  Now don't panic...you ingest various carcinogens all the time, even with some vegetables. You can always protect yourself with more antioxidants.

Please Note:  When you cook meat in a water base as opposed to grilling, broiling, or searing, you eliminate the HCAs. So for example, meats cooked in a soup, or meats cooked in a crock pot will not have the problem of the carcinogenic HCAs and is a healthier way to cook meat.

But let's face it... grilled meat tastes awesome and there's no way I'm giving up my grass-fed steak from the grill, or my grass-fed burgers!

That's why it's important to know that there's a way you can use spices to both counteract, and also drastically reduce the carcinogens formed when you grill meat...

If you're going to grill meats, marinating meats for hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are carcinogenic compounds that can form when meats are grilled.  So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat. 

The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats.  But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway!

One more important point about grilling meat:

Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done.  I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway.  But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens.  

Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat. 

By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats.

Hey, we all love a great barbeque, so no need to give that up just because of HCAs or acrylamides, but at least now you know how to counteract the effects of these in your body to protect yourself, and also how to use spices to drastically reduce the formation of HCAs on grilled meat!

Lastly, did you know that the TYPE of meat you may be grilling on a regular basis can be destroying your metabolism and health?

It’s true!

The truth is that grilling a grass-fed steak, burger, organic chicken breast or thigh, and many other types of meat can not only be on of the healthiest meals to prepare, but also BURN belly fat because of the high protein content, healthy CLA fats, as well as full amino-acid profile, and many other fat-fighting and metabolism boosting qualities of high quality meat…

However, you really need to pay attention to the type of meat you’re purchasing.  While many health and medical experts caution the consumption of meats claiming they can “cause heart problems,” and many other scare tactics, there are no scientific studies showing this when you're talking about high quality, organic and pasture-raised meats.  Most of the negative studies on meat refer to processed meats laden with chemicals, such as hot dogs or lunch meats, but not a good grass-fed steak.

Animals that are raised in high-population commercial farms are fed mostly corn, corn by-products, and other grains, that completely change the chemistry of the meat you’re preparing.

They turn an otherwise healthy & fat-fighting meal into a health-destroying, inflammtory, fat-GAINING meal.

So the next time you’re at your local butcher or grocery store, make sure to seek out the highest quality pasture-raised meats, loaded with more vitamins, minerals, and healthy fats.

Not only will they taste better, but they’ll also be much better for your waistline and health.

Food that CAUSES Faster Aging

Due to biochemical reactions in your body that occur with every type of food you eat on a daily basis, some foods age you FASTER than your real age, while other foods help to FIGHT aging.

Eat the wrong foods regularly, and you can look and feel 10 or more years OLDER than your real age (not fun!) ... but eat the right foods, and over time, you can start to look 5-10 years YOUNGER than your real age.

Three of the processes that go on inside your body that have a MAJOR impact on your rate of aging are called "glycation", "inflammation", and "oxidation". 

When we talk about aging, we're not just talking about wrinkles on your skin or how thick your hair is... we're also talking about factors that you can't see, such as how well your organs function, and whether your joints are degrading.

Yes, I'm sure you'll agree this is much more important than just how you look superficially (although we'll show you how to improve BOTH below!)

With the title of this article, you might have guessed that obvious answers like sugar or trans fat would be what we talk about in this article.  Yes, we all already know those are bad, but I want to discuss another food that ages your body faster than normal... and it's one that you might not expect!

So let's dig right in and I'll show you how your rate of aging can be directly related to the foods you might eat every day, and how to protect yourself...

The #1 WORST food that ages you faster:

Wheat based foods (yes, even "whole wheat")

Before I tell you why wheat can actually speed up the aging process in your body, let's clarify some simple biochemistry in your body...

This deals with "glycation" in your body, and substances called Advanced Glycation End Products (AGEs).  These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.

So with that said, what is one of the biggest factors that increase production of AGEs inside your body?  This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.  This is why type 2 diabetics many times appear that they have not aged well and look older than their real age.  But this age-increasing effect is not just limited to diabetics.

So, let's get back to how "whole wheat" relates to this...

Here is a little-known fact that's often covered up by the massive marketing campaigns by giant food companies that want you to believe that "whole wheat" is healthy for you... but the fact is that wheat contains a very unusual type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar.

In fact, amylopectin-A (from wheat) raises your blood sugar MORE than almost any other carbohydrate source on earth based on blood sugar response testing that's documented in studies.

This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause MUCH higher blood sugar levels than most other carbohydrate sources.  If you don't believe me, here's something you should know... I ran personal blood sugar tests on myself using a blood glucometer about 45 minutes after eating 2 slices of wheat bread vs eating a bowl of oatmeal, with equivalent grams of carbs. 

The blood sugar test results:

2 slices of whole wheat toast: 

45 minutes after consumption:  Blood sugar spiked from 86 fasting level to 155.

1 Bowl of Oatmeal (equivalent grams of carbs to 2 slices wheat toast)

45 minutes after consumption:   Blood sugar raised from 86 fasting level to 112 

As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.  Clearly, the whole wheat spiked blood sugar MUCH higher than the oatmeal, and if you don't know, 155 is a massive blood sugar reading that will certainly contribute to faster aging if you eat wheat frequently.

You've probably also heard about the potential health-damaging effects of gluten (another problematic compound found in wheat that can cause inflammation in your digestive system) in the news recently, but this blood sugar aspect we just covered is not talked about that often, and is yet another reason to reduce or eliminate wheat-based foods in your diet.  Your body will thank you by aging slower and looking YOUNGER! 

And losing bodyfat is typically another fun side effect of eliminating or reducing wheat in your diet!

Yet another problem with wheat-based foods and aging...

As it turns out, baked wheat products contain carcinogenic chemicals called acrylamides that form in the browned portion of breads, cereals, muffins, etc.  These carcinogenic acrylamides have been linked in studies to possible increased risk of cancer and accelerated aging.  Note that acrylamides are also found in high levels in other browned carbohydrate sources such as french fries or any other browned starchy foods.

Don't worry though... There's a trick that you can use to protect yourself from these carcinogenic acrylamides, and it has to do with eating the RIGHT foods that COUNTERACT damage from these nasty chemicals.  I'll show you how to find the EXACT foods that protect your body on the next page!

Other foods to watch out for that can increase aging in your body include corn-based foods that also disrupt blood sugar highly (corn cereals, corn chips, corn syrup), soybean oil and other "vegetable" oils that contain excessively refined and processed fats that cause inflammation in your body, and also excess sugars from candies, cakes, and sweetened drinks.  more article 

  

abs and fitness  

                               

                           

 lose weight  here