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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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              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.

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                    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 May 25, 2020

                      10 Best Gym Equipments You Need in 2020

                      10 Best Gym Equipments You Need in 2020

                      Gone are those days when a healthy lifestyle and a perfect figure could be achieved only by starving oneself. In these modern times, we have a more proactive and a healthier alternative to the “dying and dieting” perspective. Today, it’s better to start investing in the best gym equipment for your home.

                      Initially, working out and physical training was an activity limited only to the four walls of a gym. However, now the concept of “home gym” is being adopted by a lot of people. At-home exercise equipment provides us with a more convenient and personalized space for working out in the company of various home gym machines.

                      The following article will guide you on how to design your very own perfect, compact home gym by highlighting some of the very best gym equipment in 2020 to invest in.

                      Things to Consider When Buying Equipment

                      There are a lot of factors to consider before you jump into buying everything you need for your home gym. Below, you’ll find some of the things you need to think about.

                      Space

                      Deciding on the best gym equipment is not an easy task. According to several home gym reviews, the most crucial step in designing at home gym is choosing a space that is appropriate and that will allow you to practice your daily regime with ease.

                      Having a clear idea about the space will help you choose the type of home workout equipment you can have. Home exercise equipment like free weights requires a maximum of 50 square feet of space, 30 square feet space is needed for treadmills, and the famous multi-gym station must-have 50-200 square feet.

                      Goals

                      Having clarity about what you want to achieve through your home gym equipment is essential. Some people are looking for a regimen that focuses more on weightlifting, while others prefer to practice more cardio exercises in the convenience of their home. Identifying your needs and following up on that will keep you motivated and allow you to make the most of your equipment. 

                      Features

                      Now that you have a few home gym ideas, you can easily decide which features will make any at-home gym equipment the best and most suitable for your space. The wide range of exercise machines available can be categorized into three types:

                      Bodyweight Resistant Regimen and Equipment

                      Bodyweight resistance is the most simple and effective exercise regimen. These exercises are designed to make use of our own weight as resistance, and it leads to producing more muscle strength.

                      Ankle weights, resistance bands, and tubing are some of the famous bodyweight resistant equipment for home gyms. They are characterized as compact and affordable.

                      Weight Lifting Regimen and Equipment

                      Weight training is known to enhance the shape of your body by giving it a more sculpted look as it helps in developing leaner muscles. Stack and plate-loaded machines are ideal for weight training as they are safe and easy to use. Additionally, cable and pulley machines are considered to be most effective for weight training and are famous for their versatility.

                      Cardio Regimen and Equipment

                      Cardio exercises are extremely beneficial to our overall health and improve the functioning of our lungs, heart, and circulatory system. Treadmills, stationary bicycles, rowing machines, and elliptical trainers are some of the must-have home gym equipment that is perfect if you want to have intensive cardio workout sessions at home.

                      Affordability

                      Cardio and weight training equipment are pricey and expensive as they are designed to be multipurpose and include a wide range of features. Body resistance equipment, like dumbbells, kettlebells, a jump rope, or a stability ball, is budget-friendly if you’re not looking to spend a lot of money. 

                      Versatility

                      Adding kettlebells, dumbbells, resistant bands, and weight vests that have proven themselves to be modern, multipurpose, and versatile home gym essentials to your home gym is a good idea. Combined with the best gym equipment, these tools will slowly work miracles on your body.

                      10 Best Home Gym Equipments You Need

                      Any of the equipment below would be a great addition to a home gym. Identify your workout goals, the space available to you, and how much you’re willing to spend. Then, take a look at the choices below to identify what will work best for you.

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                      Editors’ Top Picks

                      1. Bowflex Home Gym Series

                        The quest for the best gym equipment is not an easy one, but luckily we have an answer for you. The Bowflex Home Gym Series is the most reliable equipment to have in order to practice extensive weight training.

                        It has a power rod of 210 lb. resistance and can be increased to 310-410 lbs. This compact home gym equipment allows you to perform 60 exercises to energize your entire body. For your safety, the handgrips are designed to be strong and give you more control during extraneous workouts.

                        Pros:

                        • Compact and space-saving
                        • Power resistance can be increased up to 410 pounds

                        Cons:

                        • The rowing function has no support

                        Check out this equipment here! 

                        2. Marcy Smith Cage Workout Machine

                          The famous Marcy Smith exercise equipment for a home gym will satisfy you with instant results through its ultra-modern features. The multi-functional arm press feature lets you do exercises that will enhance the strength of your biceps and triceps.

                          For long-lasting use and improved performance, the aircraft cable of this device has a strength of 2000 lbs. The heavy-duty steel frame comes with 6 weight plate pegs that allow you to store the weights on the machine and give you easy access. This single, all in one device will cater to all of your workout needs.

                          Pros:

                          • Can be used to perform a wide range of exercises
                          • Strengthens different muscle groups

                          Cons:

                          • Assembling the cable system is a bit complex

                          Check out this equipment here! 

                          Best Value of All

                          3. Weider Ultimate Body Works

                            For those who are looking for a budget-friendly home gym equipment, Weider Ultimate Body Works is famous for its ability to enhance your body strength and shape within a short period of time without breaking the bank.

                            You can work on building strength in your chest and shoulder area by easily doing bench pressing through its high pulley system. Additionally, you can focus on developing your core area and abs by performing v-crunches. The high pulley system of this cheap home gym will also work well in toning your back.

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                            Pros:

                            • Compact, affordable, and space-saving
                            • Comes with a 90-day parts and labor warranty

                            Cons:

                            • The seat doesn’t slide up and down

                            Check out this equipment here! 

                            4. TRX All In One Home Gym Bundle

                              If you want to start a body resistant regimen and are looking for the perfect small home gym equipment, then the TRX All In One Home Gym Bundle can solve your problem. As the name indicates, it includes all the necessary items needed for a smooth body resistant regimen.

                              You will get a suspension trainer, indoor/outdoor anchor, 4 various exercise bands, and more, all in one package. For those who don’t have much space but still want a great workout, this is the equipment for you.

                              Pros:

                              • Portable gym you can take anywhere
                              • Multipurpose and ideal for limited spaces

                              Cons:

                              • No DVD or exercise guide book included

                              Check out this equipment here!

                              5. BodyBoss Home Gym Workout Equipment

                                The BodyBoss Home Gym Workout Equipment is designed to be extremely convenient. This portable and highly compact home gym equipment has all the features that you would find in a high-class gym. You can practice exercises that will improve and further develop both your lower body and upper body. Moreover, it can also be used to perform cardio exercises for a fast fat burn.

                                Pros:

                                • Lightweight and compact
                                • Can be used to perform 300+ exercises

                                Cons:

                                • No instructions are included on how to do the exercises

                                Check out this equipment here! 

                                6. Fitness Reality 810XLT Super Max Power

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                                  Another essential home gym equipment, the Fitness Reality 810XLT Super Max Power has a high and low row pulley system which helps in forming stronger muscles in the upper and lower back. The strong leg hold-down is adjustable and can be managed easily according to one’s needs. The lower rear crossbar has extra space, which can be used for placing benches and footrest. It can support 265 weight plate capacity and includes one 39” lat bar.

                                  Pros:

                                  • It has a strong frame
                                  • The pulley system is effective for upper and lower back

                                  Cons:

                                  • Assemby takes a bit long

                                  Check out this equipment here! 

                                  7. ICON Fitness Gold’s Gym XRS

                                    Space-saving, easy to use, and dependable are the qualities that make ICON Fitness Gold’s Gym XRS stand out. The high pulley is designed to enhance lats while the low pulley will tone your leg muscles. The multi-grip bar will give you more control and stability while exercising. Additionally, you will get a free exercise chart designed by a professional trainer.

                                    Pros:

                                    • Easy to assemble with detailed instructions
                                    • Helpful workout chart

                                    Cons:

                                    • It doesn’t come with weights

                                    Check out this equipment here! 

                                    8. Total Gym 1400 Deluxe Home Fitness Exercise

                                      The Total Gym 1400 Deluxe Home Fitness Exercise equipment will cater to your workout needs in a matter of 10-20 minutes by strengthening and toning all your major muscle groups simultaneously. You can perform 60 and more exercises according to the cardio and weight training regimen using this equipment.

                                      Pros:

                                      • Attachments included give you options to exercise at home
                                      • Rocks steady and glides smoothly

                                      Cons:

                                      • Top-mounted flip chart is hard to read

                                      Check out this equipment here! 

                                      9. OYO Personal Gym – Full Body Portable Gym Equipment

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                                        This total home gym is constructed in such a way that it will give you instant positive results. The SpiraFlex will allow you to do intensive workouts for fat loss. Moreover, like any weight training device that builds up muscles and increases core strength, OYO Personal Gym will give you these same benefits.

                                        Pros:

                                        • Perfect for both men and women
                                        • Ideal for people who are recovering from an injury

                                        Cons:

                                        • Resistance cannot be increased

                                        Check out this equipment here! 

                                        10. Fusion Motion Portable Gym

                                          The Fusion Motion Portable Gym is perfect for an effective body resistance regimen. Manufactured with steel bars, it can handle heavy weights and extensive workouts for long durations. The detailed instruction booklet will assist you in performing more than 200 exercises to get the most out of it.

                                          Pros:

                                          • The ab roller and door anchor are good additions
                                          • Comes with a guide of exercises and set workouts

                                          Cons:

                                          • The rollers have a little friction

                                          Check out this equipment here!

                                          Some Common Questions

                                          When creating their home gyms, many people run into questions. Here are some of the more frequently asked questions to help you overcome challenges in the early days of working with your home gym.

                                          Where Should I Set up a Home Gym?

                                          Setting up an effective at home gym is generally an easy process. First, choose a room that you feel is spacious enough. Basements are ideal as they are usually soundproof. Then, add a couple of touches to your selected room through good lighting and a ventilation system.

                                          What Are the Benefits of a Home Gym?

                                          To begin with, a home gym is comfortable to use as it is in a safe, comfortable space, and you can access it any time. Additionally, it is a one -time investment and saves you from the monthly cost of gyms.

                                          How Often Should I Work out?

                                          For beginners, working out two or three times per week is a good start. For people who are used to extensive workouts, going to four to five times per week is ideal.

                                          Is Gym Equipment Safe?

                                          Home gym equipment is designed keeping in mind the standards that will ensure your safety. However, it is recommended to read and learn about the equipment before use so that you can proceed with caution and care. It is also important to read instructions carefully before setting everything up.

                                          Final Thoughts

                                          Creating a safe workout space at home is a great idea if you want to stay consistent with a healthy lifestyle. Hopefully, with the best home gym equipment in 2020 we recommended, you will be able to turn your home into a perfect workout area according to your needs.

                                          More Tips on Creating Your Home Gym

                                          Featured photo credit: ŞULE MAKAROĞLU via unsplash.com

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