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4 Chest Cheat Codes For A Fuller Chest (No Bench Press Needed)

4 Chest Cheat Codes For A Fuller Chest (No Bench Press Needed)

Let’s face it— Every guy wants a bigger chest.

Building admirable pecs is nearly impossible, ESPECIALLY if you stick to the conventional bench press and push-up mentality. Guys do them for months (even years) and still can’t even fill out a medium shirt!

That’s because these movements just aren’t optimal for chest growth!

But I’ll give you 4 chest cheat codes along with 3 pec-specific movements to add into your routine with ease. Unlike the bench press or push up, these hacks will wake up those dormant pecs and have them firing on all cylinders—all by simply modifying your current routine!

1. Don’t Just Press—SQUEEZE!

While most chest exercises involve pressing movements, people often neglect the “squeeze”. The pecs are responsible for a few movements, including horizontal adduction or pulling the arms toward the midline of the body.

While most people do chest flys and bench press, other muscles [shoulders & triceps] often assist too much, taking the focus off the chest unless you really find exercises that put you in the best position to squeeze the chest.

Most people have a hard time feeling their chest activate during bench press. I know it took me over a year to even get a subpar contraction when bench pressing.

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Try this exercise for a great chest contraction:

I call them the Napoleon Press as Napoleon always had his hand in his suit, similar to the position of this exercise. Grab a single cable at nipple level. While squeezing your elbow into your ribs, press away for the weight stack, keeping your arm as close to your body as possible. Be sure to stand upright with a proud chest and don’t round your backer shoulders. You will feel your chest squeeze tighter than ever.

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      Do 3-4 sets of 10-12 reps one to two days a week with moderate weight and focus on the squeeze.

      2. Think Outside the Box with Equipment

      If you do what you’ve always done you will get what you’ve always got. It’s time to change up some of your exercises.

      Using different equipment will allow your chest a new stimulus to grow from, breaking you out of that pec-plateau. Changing up your exercise angles will give you a better ability to contract and, honestly, doing the same thing over and over expecting different results is insanity.

      Try Using Back Equipment for Chest:

      Find your gym’s T-bar row machine or set up and grab the end of the bar with one or both hands. Pressing with this set up and angle will really get you chest fibers firing. For an extra squeeze, rotate your body slightly so your are single-arm pressing across your body and upwards for the craziest chest contraction you’ve ever felt. You can also use the V-bar attachment on the end of the bar and squeeze your elbows in for a more time-efficient pump.

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      Use Back Equipment for Chest -1

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              Try doing 3-4 sets of 10-12 reps one to two days a week.

              3. Quit Cutting the Motion Short!

              So why exactly do the bench press and push up just not deliver optimal chest growth? Aside from form needing to be perfected (Check out this article to perfect your bench), these exercises do not train the chest’s full range of motion.

              That means you are missing an opportunity to build a bigger chest.

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              The chest muscle brings the arms across the chest, but If you try it right now you can bring your arm pretty far across your chest, right? Now, try doing it with both arms at the same time. Pretty much impossible.

              Bench press and chest flys stop the chest contraction short. Now, that doesn’t mean they are bad exercises, but that does mean you may want to train the rest of the motion with a different exercise that can pick up the slack. More contraction equals a bigger chest.

              Try this single arm cable or machine fly:

              Set the cable to shoulder height and stand perpendicular to the weight stack. Use a single rope attachment or even grab the cable itself over hand. Keeping your body facing forward, arm almost locked out, and your shoulder blades together, bring the cable horizontally across your body. Think about touching your opposite shoulder with the inside of you elbow and you will feel your chest tighten almost to the point where it cramps.

              single arm cable chest excercise-1

                single arm cable chest excercise-2

                  Use a lighter weight for this exercise and stick to the 12-14 rep range for 2-3 sets, being sure not to round your shoulders.

                  4. Contract with Intention

                  The biggest problem with people’s lifting programs is the lack of intention.

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                  Most people lift with the intention of moving weight rather than contracting the muscle. For powerlifting, that might be okay, but not for people who want a bigger chest.

                  If you are doing chest exercises and can’t intentionally contract your chest, I question the effectiveness of that exerciser towards your goal. Simply moving the bar up and down without proper form or intention of contraction will more than likely result in no chest growth at best and an injury at worse.

                  Some may call it the mind muscle connection, I call it intention. It’s a necessary component of building the muscles you want. Certain exercises put you in a better position to contract the chest which will inevitably help you in other lifts like bench press.

                  Try this exercise and do it with intention of really squeezing your chest:

                  While seated on a high incline bench, use a 10-35lb weight plate and press it between your hand tightly, allowing the only grip you have on the plate to be the pressure you apply to the plate. By squeezing your hands tight and keeping your elbows tight to your body, your chest is firing through that horizontal adduction we mentioned earlier. Now, keeping the pressure, press the plate toward the roof and back down. This maximizes the chest contraction and really wakes up those sleeping fibers.

                  chest squeezing excercise-1

                    chest squeezing excercise-2

                      I personally like to start my chest days with this exercise. Try doing 2 sets of 12-15 reps, squeezing tight.

                      Put Your New Cheat Codes to the Test

                      Using these 4 principles and 4 new exercises, you should be able to maximally contract your chest while adding variety to your preexisting program. Coupled with the right diet, your chest will grow and you’ll get an amazing chest pump every single time you train.

                      Don’t just move things— squeeze with intention, think outside the box, and watch your shirt size and compliments increase as you finally earn the chest you want.

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                      Last Updated on September 29, 2020

                      Does Keto Weight Loss Diet Plan Actually Work?

                      Does Keto Weight Loss Diet Plan Actually Work?

                      In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

                      People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

                      In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

                      What Is the Ketogenic Diet?

                      The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

                      The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

                      This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

                      Benefits of the Ketogenic Diet

                      It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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                      You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

                      It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

                      Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

                      When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

                      For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

                      It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

                      The Physiological Changes Associated with This Diet

                      What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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                      As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

                      The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

                      What Happens When You Consume Carbs in High Quantities

                      Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

                      The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

                      All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

                      How It Feels to Follow the Keto Approach

                      The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

                      At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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                      Tips for Successful Weight Loss

                      When it comes to weight loss tips to remember, this is the most important one:[4]

                      You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

                      The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

                      In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

                      What Foods Are Allowed to Eat?

                      If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

                      You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

                      Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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                      What Foods Are Restricted?

                      Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

                      It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

                      The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

                      In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

                      Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

                      As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

                      As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

                      It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

                      The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

                      More Weight Loss Tips

                      Featured photo credit: Khamkhor via unsplash.com

                      Reference

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