Build a Bullet Proof Chest

Tired of doing countless sets of bench presses and not seeing any results?  If you are training a muscle as much as you can and aren’t seeing results you have 2 problems.  1.) Your training too much and 2.) You aren’t doing enough different exercise. Your chest needs a whole lot more than bench and dumbbell presses to build up.  Along with every muscle, you must do different exercises every time you workout.  This is called muscle confusion.  You want to keep your body guessing as to what is coming next.  If you do the same thing day in and day out, you’ll never see any results.  Try this chest workout to build a bullet proof chest. 

Perform this workout twice a week leaving 2-3 days of rest in between (Explanations of exercises at the bottom).

3 x 20 T-Push Ups

3 x 10 Bosu Ball Pushups SUPERSET Fitness Ball Pushups

3 x 15 Explosive Plyometric Pushups SUPERSET Close Grip Medicine Ball Pushups

4 x 15 Weight Plate Squeeze Presses

This is a great workout without a lot of heavy weights.  Remember, you don’t need heavy weights to gain muscle; you need strict form and muscle confusion.  Good luck! 

Until tomorrow, spend Everyday Living Fit!

Explanation of Exercises

T-Push Ups = Grab light dumbbells (5-10 lbs. for guys 0-5 lbs. for girls).  Hold onto the weights and do a pushup.  At the top, extend your right arm and point it towards the ceiling so that your body is making a cross.  Lower the weight back to starting position.  That’s one.

Bosu Ball Push Ups = A Bosu Ball is the half ball half plastic platform.  Turn it upside down and put your hands on the sides of the plastic platform.  Do pushups like this.

Fitness Ball Pushups = A fitness is the big ball people do crunches on.  Put your hands on the sides of it and try to balance.  You can only lower yourself a little bit, but you’ll still feel the burn big time.

Superset = Doing one exercise immediately after the first one without any rest.

Explosive Plyometric Pushup = Do a normal pushup but on the way up explode up so your hands leave the ground. 

Close Grip Medicine Ball Pushup = A medicine ball is the soccer ball sized ball that is heavy.  They usually go from 4 lbs. – 15 lbs.  Put both hands on one and do a pushup.

Weight Plate Squeeze Press = Grab a light plate (start with 10-25 for guys and 5-10 for girls).  Squeeze the plate in front of your chest with both hands pointing away from you and your elbows tucked in close to your sides.  While you keep squeezing, press the weight away from your body with your elbows still tucked in, hold for 3 seconds when your arms are completely extended, then bring the weight back to starting position.

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