Powerful Keys To A Wide Chest

A wide chest is maybe the single most prevailing mark of power and masculinity in a man.

If you look at a Roman suit of armor, you’ll see that it has that V-taper with a wide chest and slim mid-line. This makes anyone wearing that suit of armor project a masculine power that instills fear in his enemies on the battlefield.

When you build a solid chest, it will make you stand out of the group when you hang out with your buddies. It will automatically fill you with confidence, and just having that V-tapered frame will force people to take you seriously, and will make women go weak at the knees.

Since we were talking on Chest, we not only work on losing chest fat and building a powerful set of pecs, but since our goal is to look powerful, masculine, unstoppable… we must also work on increasing the width of our chest.

As a benefit on the side, if you have man boobs, making your chest wider will force that breast fat to be spread over a greater surface, so your chest looks flatter.

The 2 Keys To A Wide Chest

Most us have no idea how to go about building that perfect chest with excellent proportions and good width. When it comes to building good chest width, there are two important keys you need to keep in mind…

Key #1: Train with a full range of motion (ROM), being sure to stretch the pecs as much as possible at the bottom of the movement.

If you want to increase the width of your chest, then you have to work the outer portion of your pecs by letting the bar go down as low as you can.

O=Outer Pecs, I=Inner Pecs

You train the outer portion of your pecs when you get a full stretch at the bottom of the movement. Training the outer pecs is important for developing maximum chest width.

Where working the outer portion of your pecs increases chest width, working the inner portion of your pecs (near the mid line of your chest) increases chest thickness.

Key #2: Train The Antagonist Muscles

When you train your biceps to be bigger and stronger than your triceps, then your arms will be held bent at rest. If at the same time you don’t train your biceps with a full range of motion by straightening your arms fully at the bottom, then you will not be able to straighten your arms at all.

What ARE The Antagonising Muscles Of The Chest?

The main opposing muscle of the chest is the latissimus dorsi (lats) of the upper back. Where the pectoralis major of the chest pulls your shoulders forward, the latissimus dorsi pulls your shoulders back.

The lats are the main muscles in your back that oppose your chest

The secret lies in growing your upper back muscles just as much as you grow your chest muscles. With large and strong pecs and lats, your shoulders will be held back in a neutral position, and your chest and whole upper body will get wider.

Gironda Lateral Raise

The Gironda lateral raise is a variation of the traditional lateral raise. By tilting forward at the hips, and positioning each dumbbell as though you are pouring water from a cup, you put your shoulder in a position that best targets those lateral deltoids.

 Though the shoulder-press is a good exercise for building overall mass in the shoulders, the rotational position of your shoulders during this movement, means that there is very little targeting of the lateral deltoids.

The reason boxers have such big rounded shoulders is because while throwing a punch, your arms and shoulders are in the optimal position for targeting those lateral deltoids. This position is simulated very well by the Gironda lateral raise.

Lose Weight At Home In Just 10 Minutes

The new study shows that losing weight at home may be easier than once thought. The exercise suggested by the study is so simple, you can do it in your bedroom without any equipment, and best of all, it’s over in just a couple of minutes. Even better though, is the fact that you don’t even break a sweat! So you save even more time by not having to shower or change your clothes.

One powerful tip, is that the best time to do the exercise is just before a meal to open those Glut4 insulin-regulated glucose transporters in your muscle cells, so the carbs from your meal go in to feed your muscles, rather than to be stored as fat. For added effect, combine this with another quick set 90 minutes after a meal, when your post-meal glucose levels are at their highest.

To Get Rid Of Your Man Boobs Fast

The most popular approach to getting rid of man boobs is doing lots of push-ups and lots of cardio. If you've tried this approach, then I hope you realize how ineffective it really is.

Now don’t get me wrong, both cardio and push-ups can play an important role in flattening out your chest, but when you put most of your effort on just these two exercises, you can easily end up over-training and experiencing a lot of fatigue, without getting very much in the way of results.

When it comes to losing man boobs, it isn't about how much exercise you do, how hard you push yourself, or how many training hours you put in. It’s all about training smart.

To lose your man boobs, it works best if you combine a good weight-training regime with the right type of cardio and a good diet.

Losing Man Boobs With Weight Training

1. Firstly, they help you to grow muscles, which can help reduce the appearance of man boobs.
2. More importantly, resistance training using weights, is known to boost testosterone levels in your body.
3. Having more muscle mass increases your basal metabolic rate (BMR), which helps you to burn more fat at rest.

How much muscle you grow and how much testosterone your body releases depends on the level of resistance you use. The reason push-ups don’t work is because they don’t provide enough resistance. A better way to do push-ups would be to to do them while wearing a backpack full of weights. The studies suggest that you get the best testosterone releases when you lift a weight that’s heavy enough to just let you do around 3-4 sets of 6-12 reps. The secret is to stick to one to two GOOD chest exercises, and even things out with some good upper back exercises and one good leg exercise.

Blasting Away Chest Fat With Cardio

You can do high intensity interval training (HIIT) with any form of cardiovascular exercise, like running, swimming and cycling. All you do is push yourself at a fast pace for 30-90 seconds, then either rest or go slow for 30-90 seconds, then go at it again. It’s all about starting and stopping, just like doing multiple sets in a weight-training protocol. Start off with just one or two cycles, and gradually work your way up.

What’s The Best Diet For Losing Man Boobs?

One excellent dietary rule of thumb to follow for all man-boob sufferers, is to go on a low carbohydrate diet. Avoid both sugars and complex carbohydrate like rice, pasta, and anything containing flour – cakes, cookies, breads, breakfast cereals and the like. The only carbohydrate you really should be eating are fruits and vegetables.

For losing man boobs, it’s also important to watch what foods affect your estrogen and testosterone levels directly. Hormone-treated meat and dairy are known to increase your estrogen levels. You aught to watch your alcohol intake too, especially beer. Foods like nuts (especially Brazil nuts), avocados, oysters and organic beef are known to boost testosterone levels.

Powerful Chest Exercises For Men

The best chest exercises for MEN focus on growing chest muscle as quickly and efficiently as possible and at the same time, widening the chest to give you that unstoppable masculine look.

When it comes to burning chest fat and losing man boobs, while at the same time, growing muscle and sculpting an unstoppable masculine chest, this one exercise is perhaps the best I've ever known. It’s far better than bench presses, push-ups cable crossovers, dumbbell flys and the like.

Chest dips are a powerful exercise for building a muscular chest. They also work your entire upper body including your back, arms and shoulders.

Advantages Of Dips For Developing The Chest

• Faster And Better Development Of The Chest
• Wider Chest Development
• Increased Shoulder Flexibility
• Dips Are Functional – They Give You Strength That You Can Use
• Hormonal Stimulation – Better For Weight Loss And Man Boob Reduction

How To Do Chest Dips

Dips can be modified to focus on the triceps, upper back or chest.

Place your hands on two parallel bars on either side of you. If you don’t have access to parallel bars, you can also use two tables, or the top of the back-rests of two chairs facing away from each other. If you are using the chair option, it helps to wear a set of garden gloves to take the pressure off your hands.

Prop yourself up with your arms straight and your elbows locked out.

Dips Upper

1. Bend your knees so your feet are behind you. This helps to balance your weight as you lean forward. Leaning forward is necessary to target the chest.
2. Bending at the elbows, lower your body in a slow and controlled fashion, without ever touching your feet or knees to the ground. Breath in while doing this.
3. Stop when your shoulders are level with your elbows, then while breathing out, slowly raise yourself back up to the starting position.
4. Repeat steps 3-4, always making sure to maintain good posture and a forward-leaning position.

Dips Lower