Plans For Chest

When it comes to programing your training, there is a pool of countless books, blogs and videos from coaches and athletes around the world that you can draw from. Many of these programs and methodologies are sport specific, some are generalized enough to be used by any type of athlete. No matter what type of training you are doing, or what kind of program you are currently using, these five exercises can and should be consistently incorporated for best training results.

Barbell Squat: This is arguably the single best full body workout rolled into one exercise. No matter how light you go, you’re hitting key muscle groups from head to toe. Full range of motion, A to G (A.K.A. Ass to Grass) recruits major muscle groups in the hips, core and back, as well as strengthens and lengthens tendons in the shoulders, ankles and biceps. Done correctly, squatting will increase balance, agility, power and speed essential to peak athleticism in any sport. Dead-lift: probably the second best full body exercise in your tool chest. This is a movement that inherently demands full range of motion. With the back/spine kept neutral from full thoracic extension, and posterior chain muscle groups like the hips, glutes and hamstrings fully engaged, this can be as beneficial for leg development as the squat, and will thicken muscles in the mid-back (rhomboids) and upper back (Latissimus dorsi) areas. Pull-ups: Want to build a tight, chiseled and strong upper body? This is arhetorical question, who doesn’t, really? Pull ups is one of those exercises that requires nothing more than a sturdy bar and your own body weight. It is also an exercise that can be scaled by rowing yourself up to a lower bar (your body nearly parallel with the floor with arms fully extended grabbing the bar), until you are strong enough to pull all of your weight vertically chin-over bar. Whether your a beginner using the scaled method or a fire-breather using added plate weight or chains, the key with this movement is to pull hard with you upper back, engaging and pulling together the scapula muscles with a strong finish at the top of the movement using your arms to get chin over bar. Again, whether scaled or advanced, try to keep your rep range at a minimum of 20 total reps, even if you have to break them apart into multiple attempts. Push-ups: this is anther great body weight exercise that requires absolutely no equipment. A correct strict push-up recruits muscles in your core,legs and back, not just your arms and chest. The top of the movement should engage your “Hollow-Body”: stomach slightly concave and back slightly arched, with core tight. In the decent your body will straighten just enough for your chest to touch the floor, before exploding up with your chest and triceps to a completely locked out position at the top, returning to hollow body. This is also an exercise that should be performed for a minimum of 20 reps for the best strength and muscle building effects. Sit-ups or crunches: The core is the most overlooked muscle group by any athlete. I can’t tell you how many times I have seen body builders, power lifters, football players, crossfitters and triathletes finish workouts as long and grueling as two or more hors and completely ignoreany dedicated targeted core work. Most gyms have multiple ab options from cable machines, to specialized weight stacks, to roman chairs to GHD benches. Again, even with no equipment, you can get some solidfoundation work done with your abs by simply laying the floor, hands locked behind your head, and firing up forward, elbows to knees. Do five sets of these for 15 to 20 reps per set at the end of every workout, and you will absolutely build a stronger core that will benefit you in all of your other training aspects. Not to mention the perk of developing  an impressive six (or even eight) pack middle section.