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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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    chest contraction-2

      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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                      Published on November 8, 2019

                      What to Eat After a Workout (Revealed by Professional Trainer)

                      What to Eat After a Workout (Revealed by Professional Trainer)

                      With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

                      But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

                      This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

                      Why It Matters What You Eat After a Workout

                      You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

                      When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

                      However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

                      The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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                      What to Eat After a Workout to Gain Muscle

                      Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

                      • Building enzymes and hormones
                      • Immune system function
                      • Keeping hair and nails strong
                      • The building block for skin, bones, ligament, and cartilage
                      • Balancing fluids
                      • Maintaining proper pH
                      • Transporting and storing nutrients

                      And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

                      So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

                      Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

                      The Best Protein Sources and How Much You Need

                      Some good post-workout protein sources include:[2]

                      • Eggs
                      • Tuna
                      • Salmon
                      • Grilled chicken
                      • Oatmeal and whey or plant-based protein
                      • Cottage cheese

                      As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

                      This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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                      How Many Carbs Do You Need?

                      Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

                      The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

                      A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

                      Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

                      • Oatmeal
                      • Rice cakes
                      • White rice
                      • Chocolate milk
                      • Regular and sweet potatoes
                      • Fruit
                      • Quinoa

                      What Not to Eat After a Workout

                      Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

                      Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

                      You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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                      What to Drink After a Workout

                      Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

                      Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

                      However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

                      • Regulating body temperature
                      • Transport of nutrients
                      • Circulation
                      • Digestion and absorption
                      • Cognitive functions

                      Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

                      After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

                      Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

                      Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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                      How Long Should I Wait to Eat After a Workout to Lose Weight?

                      Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

                      If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

                      Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

                      Final Thoughts

                      Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

                      A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

                      More About Workout Exercise

                      Featured photo credit: Ryan Pouncy via unsplash.com

                      Reference

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