Power Bodybuilding: Hardcore Chest Training

By: MuscleSports.net

Build a thick full and complete chest full of power and with planety of mass with power bodybuilding concepts from MuscleSports.net

“The biggest obstacles in power bodybuilding is the fear of heavy training. When you are power bodybuilding, and your a competitive athlete your going to have to gear your training toward what ever competition which is coming up the soonest.”
DL.

Power Bodybuilding - Hardcore Chest Training combines the best of both worlds. You won't find any foo foo exercise like pec-deck flyes and such, power building a great chest requires ONLY THREE THINGS - free weight, multiple benches and a will of iron.

Looking at todays land scape of bodybuilding you see just about everyone amateur or professional trying to incorporate some form of powerlifting into his or her routine. Most would have never done this if it wasn't so sheik to do so. You read the crap only a couple of years ago, bench presses don't build any chest size, squats aren't all that great as an exercise. Most of these are the same ass clowns that now are writing how to increase this or that using basics. This doesn't stop at the writers but goes to the athletes as well. Take a close look at the pics in most, these guys couldn't squat 8 plates or incline 5 if their lives depended on it. They are just trying to capitalizing off the trueness of real power bodybuilding.

We have been touting real power bodybuilding for the last five years here at MuscleSports.net. Real power bodybuilders know that the only way to get bigger is to get stronger. They also know that free weights incorporate the most muscle mass, and the most muscle will only be gained by use this knowledge to your benefit by trying to lift as much as you can humanly possible in the basics. The basics for chest development are only three: benches (done at varying degrees), flyes (done also at varying degrees), and dips. You can add pullovers as a medium exercise as it effects the upper pecs, but also the serratus and middle lats - these all work together to give you chest that full and expansive look.

One of the biggest obstacles in power bodybuilding is the fear of heavy training. When your power bodybuilding, and your a competitive athlete your going to have to gear your training toward what ever competition which is coming up the soonest. Come on this is common sense, and don't put major competition to close together because unless your job is training you are asking for disaster in each event. As far as getting hurt or hurting yourself goes, injuries happen more than often when loose form take over and exercise or recuperating is ignored and work begins again to soon. Don't let fear limit your training!

Power Bodybuilding Hardcore Chest Training - Exercises for the chest:

Arnold's Chest Workout
Exercises	Sets	Reps

Barbell Bench Press	1* / 7	15 / 12
Incline Bench Press	5	12
Flat Bench Flyes	5	12-12-10-10-8
Dips	5	12-12-10-8-6
Dumbell Pullover	4	15-12-12-10
* Warm-up set

Flat Bench Presses: Execution - Lie down on a flat bench with your feet flat on the floor. Take a medium grip on the bar using the rings as a guide. Experiment with grips widths until you feel comfortable then remember where that grip is (slightly wider than shoulder width works best for most). Take the bar off the rack and hold it out at arms-length. Lower it slowly to the nipple line then press up in a slight backward arc so that the bar finishes approximately over your face at about eye level. You should inhale as you are lowering the bar and exhale as you are pressing up.
Incline Bench Presses: Execution - Lie down on a incline bench with your feet flat on the floor. Make sure the bench is at about 33° angle. Take a medium grip on the bar using the rings as a guide. Experiment with grips widths until you feel comfortable then remember where that grip is (shoulder width works best for most). Take the bar off the rack and hold it out at arms-length. Lower it slowly to the upper chest right below your chin (don't hit your self in the chin people), press up in a slight backward arc so that the bar finishes approximately over your face at about eye level. You should inhale as you are lowering the bar and exhale as you are pressing up.
Flat Bench Flyes: Execution - Lie flat on a bench, feet firmly on floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. Press the dumbbells straight up above you. Your elbows should be slightly bent and your palms should be facing each other. In this position the dumbbells should be touching each other (or pretty close). Keeping a slight bend in your elbows, slowly lower the dumbbells away from each other in an arc. Lower them until a comfortable stretch is felt in the chest area. Raise them along the same arc back to the starting position. (Another way to understand this exercise is to imagine you are hugging a tree.)
Weighted Dips: Execution - Place weight on dip belt around waist or place dumbbell between lower legs. Mount a wide dip bar with an oblique grip (palms facing inward). With elbows away from body and hips slightly bent forward, lower body until chest is stretched. Push body up in same posture and repeat. Make sure to bring your knees slightly forward as this places more stress on the chest in the stretch and contracted position. *Begin with little to no weight to make sure you have mastery of the exercise motion.
(Optional) Flat Bench DB Pullovers: Execution - Lie with only your shoulders and upper back touching a flat bench. Start with the DB held directly above your chest with your elbows slightly bent (don't lock your elbows). Inhale deeply and lower the dumbbell backward and downward in a semicircular arc, as low as possible. At this point, try to lower your hips a bit more for a greater stretch of the ribcage and pectorals. Don't exhale! Exhale slowly a you raise the weight in the same arcing motion to the beginning position. *Begin with little to no weight to make sure you have mastery of the exercise motion.