Tag Archives: weight

3 Chest Exercises For Skinny Guys / HARDGAINERS!

(7:44)- How To: Dip- Learn The Differences Between Targeting Your Chest Or Triceps!


If you’ve been struggling with adding size to your chest you’ve probably by now labeled yourself a HARDGAINER. Personally, I hate this title because to me it comes across more as an excuse to give up on finding the REAL reason why you aren’t seeing muscle gains.

I mean, at the end of the day it really isn’t that hard to build muscle right? Eat right, train hard, hydrate and sleep. BUT, there is one thing missing from that equation and that is Mind-Muscle Connection.

You might be hitting every chest exercise in your program as hard as you can, but you may not be getting enough muscle fiber activation to spark a lot of growth.

So, since conventional training isn’t enough, we’ll have to think outside the box and come up with a way to force muscle growth and that’s using a method I call the STRETCH-FLEX-OVERLOAD.

How It Works
This method is basically a triple-set of 3 different exercises, but they’re not just randomly thrown together. Each one serves a specific purpose in order to help spark GROWTH. The first exercise will place the majority of the resistance during the negative when the chest is at a fully stretched position. The second exercise will place the most resistance during the peak contraction which is when the chest is fully flexed. Then, after we pre-exhaust the chest with those two very specific movements, the third exercise is something that will place a maximum load on the entire chest when we know that the chest will be at its weakest link and do the majority of the work, rather than the triceps or the shoulders taking over the movement.

So, in a nutshell, the first two exercises will help establish a stronger mind-muscle connection and the third one will destroy the chest using as much weight as possible.

Routine Card
For this workout you guys are going to be using the following three exercises

Number 1: The Dumbbell Fly for the STRETCH.
Number 2: The Plate Press for the FLEX, where ideally you will be using 2 smaller plates instead of 1 big one, and pressing them together.
Number 3: Chest Dips or a Dumbbell Press for the OVERLOAD (I also recommend using a spotter if possible so you can really push yourselves to the limit).
Now let’s quickly go over PROPER form for each exercise so you guys can avoid injuries and maximize the benefits of each movement.

Dumbbell Fly
For this movement, it’s imperative that you have proper form, because that can make the difference between tearing up your shoulders, and tearing up your chest. Obviously, the key is to tear up the chest with this exercise.

To get into position, kick back and get the dumbbells in the air. When you first lay back, you want to be towards the bottom of the bench as you get your shoulders blades retracted and into position. From there, slide back and really pinch your shoulder blades together. This will put you in position so that the dumbbells are already lined up over your chest. A lot of people will forget this very important step, which means the dumbbells may travel over your shoulders, and that’s what can cause shoulder injuries.

Remember this first exercise is focusing on the STRETCH, so what you’re going to do is keep a slight bend in your elbows, and come out with your arms, bringing the dumbbells down as far as you can to really focus on that stretch in your chest. You’re then going to squeeze your chest as you bring the dumbbells back to the starting position, and repeat for 8-10 reps.

Plate Press
For this movement, you’re going to lay down the exact same way you did for the flys, with those shoulder blades retracted. However, this time you’re going to be pressing your hands together as hard as you can. If you were to stand up right now and do this, you’ll see some activation throughout your chest.

The biggest thing with this exercise is that when you press the plates together and fully extend your arms, that’s when you’re going to feel probably the biggest contraction you have ever felt in your chest.


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Stability Ball Exercises for Beginners – Fit Ball Exercises – Exercise Ball Workout

Work multiple muscles, gain strength, and improve stability with this total body workout. You will feel the burn majorly!
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When it comes to strength training, there are many things that can either enhance or subtract the benefits that come with lifting weights. Whether you’re doing strength training for women or bodybuilding for men, the same general rules apply.

Be consistent with your fitness model. Stick to your workout plan, do your best each time, and strive to make improvements along the way.

Don’t assume that heavy lifting is necessary to build strength, tone up, and achieve weight loss. You can burn fat and lose weight with basic exercises such as bicep curls, deadlifts, squats, ab exercises, butt workouts and lower body exercises, as well as doing a circuit that incorporates cardio, HIIT, or TABATA.

You can get a great full body workout at the gym or do home strength training. Home workouts are just as effective as gym workouts as long as you find a routine that works for you. Online workout videos are a great way to increase motivation and get a great workout at home.

Diet is crucial, so make sure to keep it clean by eating healthy, whole foods that contain plenty of nutrients to give you the energy you need to burn fat and build muscle effectively while boosting your metabolism. Protein, healthy fats, and fiber will keep you full longer and help you build lean muscle.

Listen to your body and do what works for you. Don’t assume that you have to follow the most ripped bodybuilder or trainer you see. You don’t have to lift or bench a million pounds or join Crossfit to get fit and healthy.

Fitness is personal, so try different things to build your power, strength, and balance. You can start with quick and easy routines that use bodyweight / no weights and are low impact, then gradually build up to more intense routines that incorporate weight lifting and even cardio HIIT with weights.

Ultimately, you have to experiment by combining many elements into a fitness blender and eventually you will tone it up and slim it down, sculpting your best body ever while living a healthier, happier life!

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