On a lighter note, what guy doesn’t want a better chest?

More “tone”. More size. More fullness.

The chest is one of the signs of a man’s man, at least according to some recent polls on what women find sexy about men.

The trouble is: Most guys who work out do not know how to work their chest for maximum gains.

Here’s three tips to help you out:

1. Think “Contraction” – A major problem with chest training is that most people cannot feel the muscles as well as they should. A lot of guys just “bench” and call it a day. Bad idea. That’s not going to cut it for most of us.

Try lowering the weight a bit and force a super-hard contraction at the top of any pressing movement. Then lower the weight twice as slow as you lift it. Just doing this can add inches to your chest in no-time.

2. The 4/8 Bulgarian Method – For intermediate and advanced trainees, try alternating sets of four reps with sets of 8. You warm up, gradually increasing the weight as you go. Then you do four hard reps. Do not go past failure. Lower the weight by 30%, rest only 45 seconds, and try for eight reps.

Rest for 1-2 minutes, then repeat. Only two cycles are needed. By the end your chest will be on fire… especially if you use tip 1 on the 8-rep sets.

3. Explode Up – Controlling the weight all the way, “explode” the bar or dumbbells off your chest…then lower twice (even three times) as slow. This generates both power (explosive) and maximum muscle growth through the emphasis on the negative part of the movement.

Explore these three tips and see if your chest doesn’t start popping out of your shirt… and the ladies’ eyes out of their head.
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Jon Benson is a nutrition and fitness counselor and best-selling author. His latest book “7 Minute Muscle” documents the latest research on brevity training and how you can get more results in far less time in the gym. Read more at http://myworkout.notlong.com

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