7 Exercises to Develop a Mighty Chest Fast

Pressing heavy weights is the fastest way to build a huge chest. Forget about peck deck flyes, cable crossovers, etc. Perform the following 7 press exercises to get excellent and quick results.


Pushups: The conventional pushup is one of the best exercises to build chest muscle fast. Do it with an absolutely straight body with buttocks clenched, abs braced, and elbows tucked in. Don't sag or get into an A frame. You can increase the difficulty level by strapping weights on your back.


Flat dumbbell press: Lie down on your back on a flat bench, hold two heavy dumbbells with palms facing in, and tuck in your elbows. Squeezing the dumbbells tightly, press them up in a straight line without wobbling and under complete control.


Incline dumbbell press: Lie on an incline bench set at 30 degrees and perform the dumbbell press as explained in the above paragraph. This exercise works the upper pecs and gives your chest a wholesome look rather than a droopy pecs look.


Dumbbell floor press: This one is also very similar to the flat dumbbell press. Here, you lie down on the floor instead of using a bench. Follow the same instructions. If you have a weak lower back, keep your knees bent with feet flat on the floor. Else, keep them straight.


Bench press: Lie down on the bench, arch your back and retract your shoulder blades. Get hold of the bar and perform presses with elbows 45 degrees to the sides of your body. Make sure you plant your feet firmly into the ground for good stability.


Incline bench press: This is similar to the bench press, the only difference is you lie on an incline bench instead of a flat bench. Set the incline between 30 and 45 degrees. You'll see that this exercise uses more of your upper chest and prevents the droopy pec look, which is why it should be a part of all muscle building programs.


Barbell floor press: Again, perform the same exercise but on the floor. This is a very good exercise for improving overall upper body strength.

3 Killer Upper Ab Exercises To Bring Out Your Upper Abs

Most people don't realize that the front of your abs, also known as the rectus abdominis, is all one muscle. There actually aren't different distinctions between upper abs and lower abs. When you do ab exercises, you'll be activating the whole muscle, there's no way to separate between the two.


That said, it is important to know that working your abs from different angles and with different movements will activate more muscle fibers in your six pack. This will give your abs a much more thorough workout, and help you build more strength, faster.


Because of this, the best way to get a great ab workout is to do movements that concentrate more on the upper part of your abs as well as ones that concentrate on the lower part of your abdominals.


Let's look at 3 ab exercises that will give you a killer upper abdominal workout:


1. Stability ball ab crunches - Grab yourself a small medicine ball and stabilize yourself on your exercise ball with your lower back in contact with the ball. Hold the medicine ball above your shoulders. Now crunch your upper body up trying to keep the medicine ball right above your shoulders and pushing it to the ceiling. Go as far as you can, then return.


2. Bench crunches - Instead of the usual crunches with your feet on the ground, try this variation, it's much easier on your back. Lay with your back on the ground and your feet up on a bench (your lower legs should be parallel with the floor and your thighs should be perpendicular to the floor).


Keep your arms out with your hands by your ears and crunch your upper body up to your knees and hold it for 1 or 2 sec. Be sure to use good form and never tug on your head to help yourself do the crunch.


3. Weighted cable rope crunches - These are a great variation because you can easily add weight to match your fitness level. Start by kneeling in front of a cable machine, with the rope attachment connected. Be sure you are a few feet back so you don't hit the machine when you do the exercise.


Now crunch your upper body towards your legs, really focusing on your ab muscles and trying to fold your body in half. When you go up, don't go so far that you arch your back. Go up just enough to straighten your back and then arch it again as you crunch down.


Use 1 or more of these 3 upper ab exercises as part of your overall ab workout. Remember, working your abs endlessly is not an effective way to get a six pack. You need to focus on shedding your body fat so those ab muscles will show through!

Best Ab Exercises – What Are The Best Abdominal Training Exercises?

Many people are now turning to health buffs. This can be a result of the awareness campaign about cases of cardiovascular diseases that can be a major setback in being fat.

Gone are the renaissance days, where the fat and the fleshy are preferred especially by artists who would love to paint the human body. At our generation, the thinner you are, the prettier you will be.

Supermodels are best when they are thin. Beauty is synonymous to a slender and well-trimmed body. This concept has been the bandwagon of today’s generation. The abs is the major concern of both men and women.

Who would not want a firm and slender abs for women and a 6 pack muscles on the abdomen for men? Let us face it.

The abs is the most difficult part of the body to trim and sculpt. It is the focal point of the body and the beautiful flat and trimmed abs can really catch attention.

Before you sweat out to achieve the best abs you can ever have, you must look for the best ab exercises, which can help you build your abs and your confidence. You must understand that the best abs exercise does not just focus on a single area.

The best abdominal exercises are those that combine aerobic exercise with spot training. This spot training is the primary area in which you want to achieve the best form and figure, and for this instance, it is the abdominal muscles.

A thousand of crunches and sit-ups can make the abs area strong and sturdy but a bigger portion of the fat is in the adipose layer of the skin as well as the muscles.

Keep this handy tip, if you do not move a certain part of the body, it will never burn or metabolize fat. The fat piles up and thickens.

You have to keep moving by spot training the abs. One more thing, you have to work your abs with proper diet or else you keep on trimming down and dump fat again and again.