Bodybuilding: Building a Standout in the Crowd Chest (Part 2) :
THE UGN STANDOUT-IN-THE-CROWD CHEST workout
Superset 1:
Rest 60 seconds between exercises. Rest 90 seconds before repeating the superset.
A1) DB Flat Chest Press (4 sets x 6 reps) Tempo: 3-0-1
A2) Barbell Row or Seated Wide-grip Row (4x8) 2-0-1
Superset 2:
Do not rest between exercises. Rest 60 seconds before repeating the superset.
B1) DB Incline Press (3x8) 2-0-1
B2) DB Chest Fly (3x10) 3-0-1
Superset 3:
Do not rest between exercises. Rest 60 seconds before repeating the superset.
C1) Medium-grip Bench Press (3x12) 2-0-1
C2) DB External Rotation (3x10) 2-0-1
Female exercise substitutions:
Do only 2 sets of each exercise.
For exercise A1), substitute the maximum number of pushups you can do in place of the DB Flat Chest Press.
How to Instantly Increase Your Chest Size
This is something that everyone should be doing, several times per day. If you work at a computer, you should be trying to hold this position all of the time.
Superset 1:
Rest 60 seconds between exercises. Rest 90 seconds before repeating the superset.
A1) DB Flat Chest Press (4 sets x 6 reps) Tempo: 3-0-1
A2) Barbell Row or Seated Wide-grip Row (4x8) 2-0-1
Superset 2:
Do not rest between exercises. Rest 60 seconds before repeating the superset.
B1) DB Incline Press (3x8) 2-0-1
B2) DB Chest Fly (3x10) 3-0-1
Superset 3:
Do not rest between exercises. Rest 60 seconds before repeating the superset.
C1) Medium-grip Bench Press (3x12) 2-0-1
C2) DB External Rotation (3x10) 2-0-1
Female exercise substitutions:
Do only 2 sets of each exercise.
For exercise A1), substitute the maximum number of pushups you can do in place of the DB Flat Chest Press.
How to Instantly Increase Your Chest Size
This is something that everyone should be doing, several times per day. If you work at a computer, you should be trying to hold this position all of the time.
Here's what to do:
In a seated or standing position, hold your arms down by your side.
Externally rotate your shoulders so that your palms are now facing forward.
Use the muscles between your shoulder blades to bring your shoulder blades together.
Squeeze extra hard and pull your shoulders back by contracting your rear delts.
At the same time, try to pull your shoulders down (you might feel a stretch running along your neck between your shoulders and your ears - the more stretch you feel, the more you need to work on holding this position).
This should pull your shoulders back and pop your chest out at least two inches.
You should feel tension between your shoulder blades as your muscles work to hold that position. You might also feel a stretch in your chest.
Now hold this proud posture as much as you can all day and when standing around in the clubs or in line at the grocery store.
Trust me, someone will notice!
Exercise Descriptions
DB Flat Bench Press
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.
BB Row
Stand with your torso bent and parallel to the floor.
Contract your glutes, brace your abs and keep your spine in a neutral position.
Keep the lower back in a neutral position and your knees slightly bent.
Grasp the barbell with your hands slightly wider than shoulder-width apart.
Row the barbell to the abdomen and bring your shoulder blades together.
Slowly lower to the starting position and repeat.
Do NOT round your lower back.
Wide-grip Seated Row
Use a long bar and take a greater than shoulder-width overhand grip.
Keep your arms and back straight, knees slightly bent.
Row the handle back as far as possible bringing your shoulder blades together.
DB Incline Press
Lie on a bench with the backrest inclined at 45 degrees.
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.
DB Fly
Lie flat on your back on a bench and hold the dumbbells with your palms turned towards your body (palms will face each other).
Maintain a slight bend in your elbows at all times.
Slowly begin to lower the dumbbells out to your side until your elbows reach shoulder level. Don't lower the dumbbells any further.
At this point, squeeze your chest and bring the dumbbells up and in to the start position under control.
Medium-Grip Bench Press
Keep your feet flat on the floor, legs bent, and upper back flat against the bench.
Grip the bar half-way between shoulder-width and your normal bench press grip.
Keep the elbows close to the sides to emphasize the triceps.
Have your spotter help you take the bar from the rack.
Keeping your elbows close to your sides, lower the bar straight down to the bottom of your chest.
Pause briefly and then press the bar back up above the chest in a straight line.
DB External Rotation
Sit on a flat bench holding a light dumbbell (start with 5lbs).
Bend your right knee and place your right foot on the end of the bench.
Rest your right elbow on the top of your right knee and hold the DB in the bottom position.
Slowly, using the small muscles of your rotator cuff, externally rotate the DB up and back until it is in the finish position (your forearm is perpendicular to your body at the top of the movement).
In a seated or standing position, hold your arms down by your side.
Externally rotate your shoulders so that your palms are now facing forward.
Use the muscles between your shoulder blades to bring your shoulder blades together.
Squeeze extra hard and pull your shoulders back by contracting your rear delts.
At the same time, try to pull your shoulders down (you might feel a stretch running along your neck between your shoulders and your ears - the more stretch you feel, the more you need to work on holding this position).
This should pull your shoulders back and pop your chest out at least two inches.
You should feel tension between your shoulder blades as your muscles work to hold that position. You might also feel a stretch in your chest.
Now hold this proud posture as much as you can all day and when standing around in the clubs or in line at the grocery store.
Trust me, someone will notice!
Exercise Descriptions
DB Flat Bench Press
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.
BB Row
Stand with your torso bent and parallel to the floor.
Contract your glutes, brace your abs and keep your spine in a neutral position.
Keep the lower back in a neutral position and your knees slightly bent.
Grasp the barbell with your hands slightly wider than shoulder-width apart.
Row the barbell to the abdomen and bring your shoulder blades together.
Slowly lower to the starting position and repeat.
Do NOT round your lower back.
Wide-grip Seated Row
Use a long bar and take a greater than shoulder-width overhand grip.
Keep your arms and back straight, knees slightly bent.
Row the handle back as far as possible bringing your shoulder blades together.
DB Incline Press
Lie on a bench with the backrest inclined at 45 degrees.
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.
DB Fly
Lie flat on your back on a bench and hold the dumbbells with your palms turned towards your body (palms will face each other).
Maintain a slight bend in your elbows at all times.
Slowly begin to lower the dumbbells out to your side until your elbows reach shoulder level. Don't lower the dumbbells any further.
At this point, squeeze your chest and bring the dumbbells up and in to the start position under control.
Medium-Grip Bench Press
Keep your feet flat on the floor, legs bent, and upper back flat against the bench.
Grip the bar half-way between shoulder-width and your normal bench press grip.
Keep the elbows close to the sides to emphasize the triceps.
Have your spotter help you take the bar from the rack.
Keeping your elbows close to your sides, lower the bar straight down to the bottom of your chest.
Pause briefly and then press the bar back up above the chest in a straight line.
DB External Rotation
Sit on a flat bench holding a light dumbbell (start with 5lbs).
Bend your right knee and place your right foot on the end of the bench.
Rest your right elbow on the top of your right knee and hold the DB in the bottom position.
Slowly, using the small muscles of your rotator cuff, externally rotate the DB up and back until it is in the finish position (your forearm is perpendicular to your body at the top of the movement).
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