9 Excellent Pectoral Exercises

Just how vital are the pectoral exercises that you select for your upper body workouts?  If your goal is to build a more eye catching chest, then the pec exercises that you choose are important to the process.  If you piece together your pectoral workout with exercises that don’t fit certain criteria, then you’ll ultimately have a hard time building up your pecs. In this article, I’m going to uncover the specific criteria that your chest exercises need to meet in order for you to stimulate some serious pectoral growth, as well as list a few of my favorite chest building exercises.

Lets get on to one of the first things that I like to teach people about building their chest muscles up.  In order to stimulate chest muscle growth, you absolutely need to perform muscle building exercises that meet a few conditions. First, the upper body exercises that you choose, need to allow you to actually target your chest muscles. If you choose chest exercises that place most of the emphasis on your shoulders, then your shoulders will be doing most of the work and in turn achieving the benefits of doing that work (you’ll stimulate muscle growth in your shoulders instead of chest growth). So you want to focus on movements that specifically target your chest muscles.  It’s ok if the upper body exercises also incorporate your shoulders or triceps, but the primary muscle group in the movement should definitely be your chest muscles.

The next piece of criteria that the pectoral exercises that you choose for your pec workouts need to meet is that each of the exercise that you select need to allow you to move a fairly heavy amount of weight.  Lifting incrementally heavier weights over a full range of motion is precisely how you stimulate muscle growth, so it only makes sense that if you’re wanting to add size to your chest muscles, then you need to be training with heavy weights. As heavy as you can!

The third piece of criteria is something that most gym rats completely overlook.  You’ve got to actually enjoy performing the pectoral exercises that you choose!  If you hate the exercises that you put into your chest workouts, you’re not going to be able to hit your chest as hard as you’d be able to if you really enjoyed performing the pectoral exercise in the first place, so make sure to stick with  a few of the chest exercises that you actually like. Sometimes you’ve got no choice but to perform a few chest exercises that you’re less than thrilled about, but try not to construct your pec workouts around these pectoral exercises, instead find a few that you really enjoy and slip them into the workout.

Below are a few of my favorite pectoral exercises. After looking over this list of exercises, I can honestly say that over 95% of all of my upper body workouts are composed of these highly effective pectoral exercises. Sometime I’ll experiment with a new chest exercises, but not very often.

A Few of My Favorite Pectoral Exercises

DB Bench Press
Dumbbell Flyes
Decline Bench Press
Bench Press
Incline Press
DB Incline Press
Push Up
Chest Dips
DB Decline Bench Press

If you’re one of the millions of guys out there who wants to build a bigger, more muscular chest, then make sure that your pectoral workouts are composed of the most effective pectoral exercises!  The majority of your chest  workouts should be designed around the short list of pec exercises listed above.  If you follow no other advice than to simply make sure that your pec  workouts are composed of exercises that fit the criteria listed in this article, you will definitely begin to build a bigger chest quickly.

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About the Author:
Nick Andrade is a personal trainer who specializes in teaching people how to gain muscle mass quickly and naturally without resorting to unhealthy fad diets or unsafe tactics. If you enjoyed the pectoral exercises covered in this article, check out the rest of the great body building information at gain-muscle-workout-less.com and learn how to gain muscle mass naturally! information while you learn how to gain muscle mass for free!
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Find Out If You Too Are At Risk

Want to know what your real odds are of having a heart attack?

How about a stroke? Diabetes?

Okay, this isn’t sounding like a positive letter… but hang in there. It gets a lot better and more positive.

I was having lunch today with my CPA and my good friend Sherry Strong. Sherry’s upcoming book is a must-read. I will let you know when she’s ready to release it.

Since Sherry has been here visiting me in Dallas I have learned SO much about natural food preparation and what really causes disease.

Our conversation took a turn to “doctor’s tests.” I think most of them are worthless. Some are vital.

It’s important to know the difference.

I’m going to give you the three tests you absolutely must take if you want to help ensure your future health in a moment.

But first, let me give you Sherry’s argument to my third test.

Yes, we nutritionists argue sometimes. ; )

I’ll let you decide. But statically it’s far more accurate than any blood test… and get this:

You can do it at home for free.

So far, are you with me?  Good.

I’m going to go in reverse order, third test to last…

The third test is simply this:

Measure your waistline. Use a tape measure and do not pull it tight. Measure right below the navel.

Write down that number in inches.

Then measure your height out of shoes in inches. Write that down too.

If your waist in inches is more than twice your height you are FOUR TIMES more likely to have heart disease.

Four times. That’s more predictive than cholesterol tests by far.

And a lot less expensive to boot.

Don’t just read about this test — DO IT. I’ll give you something you can do ABOUT it if you fail this test in a second.

The great news is that this is one factor that is totally within your control.

Test number two:  Know your SED rate. This is an inflammatory marker in the blood.

Test number one:  Know your hsCRP and LP(a) levels. Both of these can be done as one test usually. Both are inflammatory markers as well as key indicators of heart health.

Go to your doctor and ask for these three blood tests. Usually they can be done all at once. Sometimes they are separate, but they are all crucial.

If you are thin and look healthy, listen to this:

You too can be Lance Armstrong or Jim Fixx….and not know it.

Lance and Jim looked like two of the healthiest men on the planet. Lance beat testicular cancer but came within an inch of his life. Jim died after a short jog of a heart attack very young in life.

Looks can be deceiving.

This is Sherry’s argument — and she’s totally correct.

That’s why I give you THREE (well, actually four) TESTS.

You see, it’s virtually impossible to have a normal SED rate, a normal hsCRP level and a normal LP(a) level and be at imminent risk for any of these killer diseases.

Possible, perhaps — but almost not.

So, if you look healthy and feel like a bazillion bucks, you still need to know your levels of these inflammatory markers.

If you are overweight or obese, you totally absolutely MUST do the waist/height test as well as the others.

You see, it goes both ways.

Some obese folks test out okay at the doc’s office. Their cholesterol, blood pressure, and all typical readings are okay. Rarely does a doc run an hsCRP or LP(a). And rarely do they run a SED rate.

See the importance here?

Both the fit and the unfit can be at dire risk and not even know it.

Now, here’s the solution:

A low-inflammatory nutrition and training plan, along with plenty of stress-free time.

I can help you with the first two things.

The third thing — de-stressing — is up to you. You may want to spend 30 minutes a day doing yoga, walking, meditating, praying, or whatever calms your MIND and BODY down.

Check it out:

Lance and Jim were both doing insane amounts of exercise… so much that they demanded insane amounts of high-inflammatory foods. Foods like processed carbohydrates for example.

And they both got sick. One of them died.

My good friend Dr. Steven Chase believes that 85% of cancer is preventable.

Re-read that:  85%.  And he’s an oncologist — a cancer doctor.

And you know heart disease is 95% preventable… or did you?

But all of these killers, especially diabetes, demand a low-insulin, low-inflammatory nutrition and exercise plan.

Lance and Jim had sky-high inflammatory levels from all that exercise. It was literally TOO much exercise.

That’s why so many marathoners die of heart attacks. They eat inflammatory foods and engage in high-stress exercise for too long of a time.

So, what’s the answer?

1. Short workouts that are intense, effective, and enjoyable. Weights and cardio both, or in-home resistance workouts will work fine.

2. Longer “soft” workouts like brisk walking that helps de-stress the body and burn more bodyfat.

3. A nutrition plan that allows for your favorite foods at the RIGHT TIME of the day but also helps you burn bodyfat without activating your body’s stress-producing hormones like cortisol…cool.

Most nutrition plans are stressful. Big mistake. Stress can cause you to hold on to bodyfat. Plus stress causes inflammation.

Most workout plans are either too easy or too intense for too long a period of time. My System is super-short (7-14 minutes a day, plus walks when you can.) This is enough to build all the muscle you need plus burn bodyfat when combined with the nutrition plan.

My System’s nutrition plan is ideal if you are willing to “diet” for a day or two, then enjoy a day of eating “normal” foods.

Hey, no one is perfect. Anyone who has half a brain should know that not very many people (myself included) are willing to do without their favorite foods forever.

That’s silly — and it’s not necessary to burn bodyfat.

In fact, my System ‘demands’ that you eat these foods at certain times TO BURN MORE BODYFAT!

Wild, isn’t it?

It’s the System I’ve used for years.

It’s the combination of two books:

7 Minute Muscle + Every Other Day Diet

Get them both for one low price…

Go here:

Helps you pass the tests

Any of my three Upgrade Kits come with both books, a full year of support from me on the Every Other Day Diet group Forum, and so many bonuses I can’t list them all.

This combo is something I am so very proud to share with you.

It’s the ultimate System for lowering bodyfat, increasing lean muscle, lowering insulin, lowering inflammation, and ensuring your health.

Whether you are in shape or obese, this System is one that will work for you.

Helps you pass the tests click here