topAbout UsArticlesFitness ToolsProductsResources
ClientsLogo 1Logo 2

home  |  eCourses| contact us  |  sitemapsearch


Reach Me Faster on Facebook!

Marc David's Facebook profile




Other Training Articles:

2 Ways to Start Burning fat Quickly by Adrian Bryant
5 Star Arm Workouts to Bigger Biceps and Bigger Triceps
Cardio Workout With Sean O'Malley
Gary Matthews Maximum Weight Gain In 10 Weeks
Highly Effective Chest Training
Overcoming Plateaus In Your Exercise Routne
Pull Ups: Strategies for getting more reps
Spring Shape-Up by Patricia Mitchell
The #1 Rule You MUST BREAK In Order To Build A BIGGER CHEST! By Jeff Anderson
Weight Gain - Muscle Building Rules for Skinny Guys and Gals!
2 Exercises to Avoid; Goodmornings and Lat Pulldowns Behind the Neck
AM Fat Burn, When to Do Cardio
Bicep Tendonitis and the Effects on Your Routine
Bodybuilding for Beginners
Build More Muscle in Less Time with Supersets
Bulking Up - Part 1 of A Beginner's Guide to Gaining Muscle Mass by Steve Thorne
Bulking Up -Part 2 of A Beginner's Guide to Gaining Muscle Mass by Steve Thorne
Corporate fitness Training by Kiran Sawhney
Critical Bench the Customized Bench Program -The Review
Dealing with Injuries
Effective Ways of Measuring Progress
Exercise: Why YOU Should Do It by Aaron Potts
Factors Affecting Strength
Fat Loss Success Series Part 1: Fat loss for beginners
Free Weights vs Machines by Aaron Potts
How Not to Return from an Exercise Break
How to Choose a Personal Fitness Trainer to Best Meet Your Needs
Joint Soreness
Pay Attention to Pain and Soreness
Real Muscle Real Fast
Safety Precautions and Basic Gym Safety
Should I be squatting below parallel?  Myths About the Parallel Squat
Simplifying the Bench Press
Stretching Principles and Guidelines
Success with Strength Training
Targeting Those Trouble Spots
The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes
Top 3 Reasons Why You Suffer From Pain In The Back Of The Knee
Top Personal Fitness Specialist Reveals The Essential Strategies For Lasting Weight Loss And Lifelong Fitness
Traditional Treatments for Back Pain... Which Ones Work and Which Ones Don’t?
Walking for Fat Loss?
What Happens within the muscles in response to different rep ranges?
Why Diets Don't Work by Aaron Potts
Why Stubborn Calves Don't Grow - And What You Should Do About it
Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time

The #1 Rule You MUST BREAK In Order To Build A BIGGER CHEST!

By The "Muscle Nerd" Jeff Anderson

I hesitate to even write this article for 3 reasons…

One, because it's one of my SECRET weapons for building a massive chest;

Two, I've historically saved it for the EXCLUSIVE privilege of my clients in the Optimum Anabolics Program (; and

And three, because any knucklehead who doesn't follow my instructions to the letter could SERIOUSLY injure himself!

With that said, I'm going to throw caution to the wind and let you in on one of the most advanced chest building exercises you'll ever use.

But I MUST warn you…

It breaks one of the most important safety rules of working out (although I'll show you a safe way around this later on)!

Well, here goes…

My guess is that you're currently busting your ass on the flat and incline bench presses, pressing the bar up in the air from mid-chest level, in an attempt to really pack on some mass to your pecs. But have you ever heard of pressing to the NECK?


Just thinking of that bar crashing down on my Adam's apple makes me want to dial 9-1-1. But first let's discuss the benefits and then I'll tell you how to avoid having to update your will.

Your pectoralis major actually is made up of four separate divisions which require different movements to effectively train them. While the regular bench press can target the mid-chest area pretty well, it falls short of expectation in developing the upper and interior chest regions.

Failure to properly train these areas can mean a poorly developed chest due to uneven growth.

On the other hand, performing a flat bench pressing movement to the NECK area actually forces your UPPER and INTERIOR, as well as EXTERIOR regions of your chest to pull together like never before in a team effort to REALLY pack on the mass!

Here's how to do it SAFELY

1. ALWAYS use a Smith Machine with a SPOTTER.


2. A spotter should be someone you KNOW understands how to "spot" someone, preferably someone you've worked out with before.

3. If you don't have a spotter, use a set of DUMBBELLS to be safe.

4. Keep the amount of weight much LOWER than usual until you learn how to perform the movement properly.

5. On a FLAT bench (the exercise is actually LESS effective using an incline bench), with a MEDIUM grip, and starting from the "up" position, SLOWLY lower the bar (or dumbbells) to neck level, keeping your elbows pointing out AWAY from the body.

6. Focusing on contracting your chest muscles, raise the bar/dumbbells as quickly as safely possible back to the start position.

7. Perform 3 sets of 8-15 reps.

By REALLY hitting these hard to reach areas and ALSO calling upon the larger areas of your chest to perform this movement, you can stimulate MANY more muscle fibers resulting in explosive growth for the entire chest region.

Give it a try, be safe, and oh yeah, one more warning…

This one's gonna make you hurt the next day!

Optimum Anabolics by Jeff Anderson "The Muscle Nerd"

BRAND NEW, JUST NOW DISCOVERED TRAINING TECHNIQUE promises EXPLOSIVE GROWTH! Optimum Anabolics is the key to finally unlocking your body's NATURAL abilities to pack on pound after pound of ROCK HARD, SHREDDED MUSCLE! Learn more NOW at...


sitemap  |  about us  |  articles  |  products

© 2014 All rights reserved. Privacy Policy and Disclaimer