Great & Quick Chest Exercises that Works Out Your Upper Pecs

Want to blast your chest? Try the cable cross. It completely stretches your pecs to build deep rooted muscle. The rule with the cable cross is if you keep the pulleys as high as they can go, that works out your upper pecs while positioning the pulleys near the floor and lifting upward will work your lower pecs.

Your chest is composed of two muscle groups: the large pectoralis major, and the smaller pectoralis minor underneath. The flat, thick pec major originates in a broad sweep along the anterior surface of the clavicle, down the sternum, and from the cartilage of the ribs. It inserts into a much smaller area, the intertubular groove at the top of the humerus (upper arm).

The narrow, triangular pec minor originates from the upper and outer surfaces of three ribs and inserts into the coracoid process, a bony protrusion next to the shoulder joint.

The pec major is responsible for a number of actions involving the humerus, such as lifting the arm from the side (adduction), from the front (flexion), or turning it in an arm-wrestling motion (internal rotation). The pec minor has one major function, which is to stabilize the scapula.

The most popular exercises to add resistance to these basic movements include the bench press, dumbbell press, dumbbell flye, cable crossover, and the push-up. But they're by no means the only options. Let's take chest training a step farther and look at more advanced techniques to shock your muscles into growth.

Here’s a great quick chest work out (Perform three sets with 12-15 reps each):

Upper Cable Cross

Lower Cable Cross

Butterfly Machine

Barbell Bench Press – Medium Grip

Push-Ups With Feet on an Exercise Ball (For this one, do three sets of 25-50 each, depending on your strength).

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How you Can Make time to Workout with a Busy Schedule.

As you already know, regular exercise is crucial to good health. Unfortunately, a lot of us guys can’t seem to find the time to work out; lack of time is probably the most common reason men don’t work out. Although this may seem like a valid excuse, the bottom line is that everyone has the same 24 hours in a day and many people can still squeeze in exercise. Your goal shouldn’t be to find time – it should be to MAKE time. Here’s how you can make time to work out:

1-Schedule It:

Any time management guru can tell you that the things that get done are the things that get scheduled. To make sure your get your exercise in, schedule it. Just like any meeting you have for business, write down a time for exercise. Oh and as a bonus tip, if you schedule it first thing in the morning, the benefits are incredible. First, you’ll have it done and over with so you can get on with the rest of the day. Secondly, studies have shown exercising first thing in the morning boosts the metabolism for the rest of the day. Combined with a thermogenic supplement for men, an early workout can do wonders for your waistline. So set your alarm half an hour earlier than usual and get that workout in.

2-Work It :

Sometimes, carving out 30 minutes to an hour of an already jam packed schedule seems next to impossible. Nowhere is it written that exercise needs to be done in one fell swoop. Exercise is moving your body, so put moving your body into your daily routine. Park at the end of the parking lot and power walk your way to your office. Take the stairs instead of the elevator. Walk to your colleague’s office instead of sending an email or calling. All these may seem like tiny things but little things do add up over the long term.

3-Get a Partner:

Getting a partner may seem out of place in an article on how to make time for exercise but the addition is valid. By having a partner that you have scheduled time to exercise with, it gives you that extra impetus to make sure you take the time to exercise. By skipping a workout, you’re letting both you and your partner down; this could be just the motivation you need to exercise. Recruit a friend, family or even a personal trainer.

4-Set a Goal:

Exercise for exercise’s sake may be fine for some but to get the extra push to make it to the gym, some need a goal. Whether the goal is competitive like running a 5K marathon or health related such as lowering blood pressure, having a goal can keep you focused and sticking to your exercise schedule. For a little extra push in reaching your goal, consider taking men’s workout supplements. Supplements like creatine and whey can help you speed up visible results and help you transform your body.


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Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " bn_munteanu".

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

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Fitness: push up Workout Routine That Engages all Muscles.

It turns out your gym teacher may have been on to something by making you do all of those push-ups. The classic exercise is known for strengthening arms, but it’s also an ideal move to target your core and lower back. If it sounds too good to be true, keep in mind that form matters. The Arizona Republic revealed you’ll only score these benefits if you keep yourself properly aligned. If you feel like you’ve mastered the basics, it’s time to incorporate some new challenges into your routine. These six variations help to focus your effort on different muscle groups to maximize your returns. Try them all and you’ll see why push-ups never go out of style.

1. Spiderman Push-Up:

If it’s chest and arm strength you’re after, then this move should be at the top of your list. StronGains explained those muscles are forced to work harder because this exercise incorporates leg movements that shift your weight to different areas. The article went on to say this move is particularly good for deltoids, pectorals, and triceps, but it’s also a great way to engage your core. Men’s Fitness said this variation is like doing a crunch and a push-up at the same time.

Start in the standard push-up position, with your hands planted firmly in front of your shoulders. As you lower yourself to the floor, lift your right foot off the ground and swing your knee to meet your right elbow. As you raise back to the top of the move, swing your leg back to the starting position, and plant your foot. Repeat on the other side. Men’s Health shows how to do this move properly. Remember, maintaining form is more important than the number of reps. Start small, and increase as you get stronger.

2. Diamond Push-Up:

Many people focus their efforts on building bigger biceps, so it’s a good idea to give the backsides of your arms a little bit of attention. About Health explained working on this muscle group is critical for avoiding imbalances that could lead to injuries. Just don’t overdo it, because the muscle group is small and can’t handle as much weight as other parts of your arm.


To perform a diamond push-up, place your hands on the floor in front of your chest with your fingers and thumbs pressed together to form a diamond shape. Your legs should be extended straight behind you, as with any push-up. Lower your chest to the floor, then press yourself back into the starting position. BodyBuilding.com illustrated the move and offered some suggestions for variations. Though this exercise is effective, it’s also incredibly challenging. BuiltLean also pointed out the move can be hard on wrists, shoulders, and elbows, so you might want to avoid this one if you have any nagging injuries on those parts of your body.

3. Clap Push-Up:

Before you roll your eyes at those guys who give a little hop and clap between each push-up, consider the benefits of this variation. Men’s Fitness said this exercise helps to build explosive power while developing your pectorals. Working these muscles will help carve a chiseled chest, but that’s not all. Livestrong said pectorals are key for stabilizing shoulders, which reduces the risk of injury and increasing momentum during sports.


This is also a great muscle group to focus on if you’re interested in losing a bit of weight. FitDay said increasing muscle mass, especially for large areas like the chest, boosts metabolism. This means you’ll burn more calories even when you’re not doing anything.

The move is fairly straight forward. Begin in the plank position with your arms extended and hands planted on the floor in front of you. Lower yourself toward the ground, then push yourself up quickly, clap your hands, and land back in the plank position. BodyBuilding.com said beginners should plan to start with their feet a bit wider apart. As you improve, you can move your feet closer together.

4. Push-Up Jack:

Time-crunched folks often have difficulty figuring out if they’re better off going with cardio or strength training, yet you really need to incorporate both into your routine. Instead of choosing one or the other, look to moves like this intense push-up alternative that combines the two. Start in the same plank position as you would for a regular push-up. As you lower your chest to the floor, jump your legs as wide as you can out to the sides. As you raise yourself back to the starting position, jump your legs back together.


This move might be the optimal choice for travelers, since you can do it without any equipment. Men’s Health recommended combining it with another move for an intense 4-minute workout that will elevate your heart rate while challenging your muscles. Do it a few times a day, and you’ll increase your calorie burn even more.

If you’ve never combined strength training and cardio, this move is a great way to start. Livestrong explained you’ll increase your aerobic capacity while building muscle in a condensed time frame, so you’re a lot less likely to get bored. The article also recommended keeping rest between exercises short in order to keep your heart rate elevated.

5- Feet Elevated Push-Up:

When standard push-ups start to get too easy, raising your feet higher will provide more of a challenge. DailyBurn said performing this move is very similar to an incline bench press, so it’s a good choice for days when you can’t make it to the gym. To perform this exercise, you’ll need some sort of object that will raise your feel about 12 inches off the ground. From there, lower yourself into the regular push-up starting position. Keeping your forearms vertical, lower your chest to the ground, then return to the starting position.

 While you can increase your effort even more by raising your feet higher, you should be mindful of what muscle group you are looking to target. The Arizona Republic explained bringing your feet past your hips turns the move from a chest exercise to a shoulder exercise. That can be a great thing, but people prone to shoulder injuries might want to be careful.

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How Much Do You Need To Eat per Day to Setting up your diet.

You have zero muscle fullness, can’t get a pump, and get gassed 20 minutes into your workout. Plus, you get exhausted as soon as you start doing high intensity conditioning.

When it comes to setting up your diet or building muscles don’t overthink it. You can spend hours analyzing your set up, trying to come up with the PERFECT plan. But it’s a waste of time.

You just need to pick a sensible starting point.

From there, the real magic is in the adjustments you make. This is where having a coach comes in handy. You’ll always benefit from an objective eye to make those decisions for you.

Now, I don’t expect you to obsessively weigh and measure every single thing that goes in your mouth at all times. But you’ll need to do it for the first month or two so you get good at eye balling portions.

Then once you get in the range of 10% body fat and want to start getting leaner, you will have to track and measure a little more strictly.

I recommend using an app on your phone for that like My Fitness Pal or My Net Diary.

Here are your starting calorie recommendations:

Fat Loss: 12 cals per lb bodyweight

Maintenance: 14 cals per lb bodyweight

Muscle Building: 16 cals per lb bodyweight

• Consume 1g of protein per lb of bodyweight.

• Eating more than this is unnecessary and does not lead to more muscle gain. (More on that below).

• Consume 1.5-3g of carbs/lb bodyweight.

• The fatter you are or the more aggressively you’re trying to lose fat, the fewer carbs you should eat.

• The leaner you are and the more size you’re trying to gain, the more carbs you can eat. I’d cap this at 3gm per pound of bodyweight, however. Once you get beyond that and need more calories, you should start to add them from fat.

• Fill in the rest of your calories with fat.

• For optimal hormone function that should be around 0.4g of fat per lb bodyweight. The only time you would need to go lower might be towards the end of a fat loss phase.

÷ Eat 2-3 Meals Per Day:


The old days of following a pro bodybuilder 6-meal per day style diet are long gone. Research has proven that meal frequency and meal timing don’t really matter that much. How much protein, fat and carbs you eat at the end of each day are what really matter.

Eating 5-6 small meals is a royal pain in the ass, highly inconvenient and very unsatisfying. If I’m gonna eat I’d rather load up my plate and enjoy it. Picking like a bird every few hours is no fun. It’s actually quite torturous.

I prefer to have my biggest main meal at dinner. Then on a training day I will have another big meal after my workout. In addition to that I will have 1-2 snacks, which is usually just a protein shake mixed in some green juice or something along those lines.

On off days, I might have a protein shake during morning hours a small sized lunch and a huge dinner.

Eating more often is not only an inconvenience, but it can also negatively affect digestion and testosterone levels.

When eating carbohydrates, go for good ones, also known as slow-release carbohydrates. Avoid saturated fats and trans fats as much as possible, plant oils, fish and nuts are the best sources. Make sure you are getting plenty of fiber. When eating fruit and vegetables eat a variety of colors. If you are not a great milk drinker, make sure your consumption of calcium is adequate.

If your main concern is to know how much (quantity) food you should eat, you still have to be aware of their calorie values. With high-calorie foods your quantity will have to be less, while with lower-calorie ones you can eat more, if you do not want to gain weight.

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20-MINUTE BACK BUILD: QUICK YET EFFECTIVE WAY TO BUILD YOUR BACK MUSCLES.

One of the major reasons why people don’t find the time to work out is because they say that they are simply too busy, but what people don’t realize is that they don’t necessarily need hours a week to have a successful workout. My motto is: break a sweat every day!

Here is a quick yet effective way to build your back muscles that I do a few times a week!

Note: I use 40 lb. dumbbells, but be sure to use weights that provide a challenging workout without putting too much strain on your muscles. Form is very important on the below!

1. Overhead Press: 3 reps of 15

Stand with your feet firmly placed on the ground, hip-wide distance apart. Keep your elbows squared and in line with your shoulders and slowly lift straight up all the way up and down.

2. Wide Angle Overhead Press: 3 reps of 15

Stand with your feet firmly placed on the ground, hip-wide distance apart. Keep your elbows squared and in line with your shoulders and slowly lift in a wide angle v, returning back to starting position.

3.Back Fly: 3 reps of 15

Grab a bench and lie down on your stomach/chest, keeping your arms at a 90 degree angle. Raise you arms so that they are parallel to the ground and slowly lower back to 90 degrees.

4.Standing Planted Dead Lift: 3 reps of 15

Grab your dumb bells and spread your feet hip-wide distance apart. Keep your arms straight down to your sides while holding the dumbbells. Lift your shoulders up towards your ears while keeping your arms straight, then bring them back down.

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How to Lose Belly, Hip and Thigh Fat (Everything you need to know).

Spot reduction is impossible, and if you are solely focusing on slimming fat from your thighs and belly, you’re most likely not successful. There’s no way around it: to reduce fat in your problem areas, you must lose fat from your entire body. When your body slims down, your thighs and waist will also reduce. Healthy eating habits, regular exercise and a good dose of determination can give you the upper hand.

•Female Fat Storage:

Aging, genetics, and hormones are some of the factors responsible for weight gain in women. Women already have more body fat than men, and are predisposed to store it in their lower bodies namely around their hips and thighs. As you get older, lean muscle tissue reduces and you might start gaining fat around your middle. Although jiggly thighs are undesired, it's belly fat that's really dangerous, because it increase your risk of serious health conditions, such as breast cancer, stroke, diabetes, hypertension and heart disease.


•Lose Weight Gradually:

For long-term results, losing weight gradually is best. You want to develop a weight-loss regimen that's easily incorporated into your lifestyle. Drastically cutting calories in the hopes to lose weight quickly isn't recommended, because it's hard to keep up, and can result in nutritional deficiencies, heart problems and gallstones. The Weight-Control Information Network, recommends losing weight at a rate of 1/2 a pound to 2 pounds per week. A daily deficit of 250 to 1,000 calories is required to achieve this.

•Reducing Your Caloric Intake:

Eating fewer calories can contribute to your daily caloric deficit. Replacing high-calorie foods with food that have fewer calories is a good start. For instance, drink water instead of sugary soda and alcohol, skip cookies and go for fruit, and eat low-fat dairy instead of full-fat dairy. Although you're eating fewer calories, you should still eat healthy to get the nutrients and energy that your body needs to get through the day. Emphasize foods, such as lean cuts of meat, fruits, veggies, whole grains and low-fat or fat-free dairy.

•Burn Calories and Maintain Muscle:

Performing 30 to 60 minutes of moderate cardio on most days of the week and doing strength training on at least two days can contribute to weight loss according to the American Heart Association. Cardio burns calories while strength training helps you maintain muscle tissue, which is essential because muscle tissue burns more calories than fat.For cardio, you can go jogging, walking briskly, swimming or bicycling, while strength training requires that you target all major muscle groups including your back, abs, hips, chest, shoulder, legs and arms.


•Crunches and Lunges:

Targeted exercises, such as crunches and lunges, increase and maintain muscle tissue and should be part of your strength-training routine. Solely doing these exercises won't be effective as long as you have excess fat covering your muscles. According to Askthetrainer.com, exercises that target a large percentage of muscle mass are most effective for weight loss. This can include lunges, step-ups, and dead lifts for your thighs, and bicycle crunches, situps, and toe touches for your abs.

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