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Chest Workout Routine – What Is Critical Bench?

by admin on April 5, 2012

Chest Workout RoutineChest workout routine, if that is what you’re looking for, you’re in luck, because in this post I’ll discuss one of the good chest workouts that everybody should have in their arsenal of routines.

It’s a chest workout routine called Critical Bench, but it’s so much more than another standard routine. Is’s actually a whole program. The bench press is a cornerstone of physical fitness and is often seen as being symbolic of overall strength.

Critical Bench particularly focuses on the bench press as a way to improve strength, fitness, and appearance throughout the body. So what is there to know about the chest workout routine, Critical Bench?

>>Click here for Critical Bench to increase your bench by 50 pounds fast

What this chest workout routine is…

The chest workout routine was designed by Mike Westerdal, and it is an all-round training program that aims to quickly increase the amount of weight you can bench press. It comes in the form of a book, and it can also be downloaded.

The aim of this chest workout routine is to add 50 pounds to the amount you can bench press in just 12 weeks. This amount is unrelated to your starting maximum. While the overall focus of Critical Bench is the bench press, it does not solely concentrate on this move.

The plan also targets any weak link muscle groups. Along with physical fitness it additionally looks at your mental approach. It gives advice on how to develop and maintain a positive mind set. It teaches how you can push yourself further to achieve better results.

How this chest workout routine works

The bench press was chosen to be at the center of the routine because it is a benchmark it physical fitness. When you do this mass building exercises and other intense physical activity your body releases hormones like testosterone which help you build muscle everywhere quickly.

In addition to this, when you are bench pressing, you are using a wide range of muscle groups not just the pectorals. This means that though Critical Bench is primarily aimed at the chest; it can be used to train your entire body.

Layout – The specific routine your follow will depend on your starting maximum. Working from this point Critical Bench gives you day by day instructions on what to do. Its basic layout of each week is five days of short intense training and then 2 days of rest.

Emphasis – It aims to focus on physical strength rather than just appearance, so it not a typical bodybuilding routine. It incorporates many powerlifting moves into the plan. You only actually bench on one day and on the others you focus on any weak spots.

Elements – There are several different elements to the training program along with information on the routines and exercises. It will teach you the value of not over training and how to avoid it. It will show you why warm-ups and stretches are important and how you can do them safely. Other tips on training variation and common training mistakes are featured throughout.

Components of the Critical Bench program

Critical Bench is made up of several crucial components:

  • The Critical Bench Program 2.0 – This 10 week workout manual is customized depending on your starting maximum bench press. It explains the theory behind the plan and gives you a detailed description of each move.
  • A training log – The log provides you with the exact breakdown of each day in a compact form that is practical to take with you to the gym. It will tell you what numbers you need to hit and when.
  • Bench press fundamentals DVD – The DVD contains tutorials from different experts. They look at the fundamentals of the bench press used by power lifters and world record holders.

Critical Bench four free gifts

The free gifts may change depending on when you take up the offer on this chest workout routine, but generally they include:

  1. The Critical Deadload Routine – A routine that allows you to give your body a break without losing form. It is intended to be done after you finish the 10 week program.
  2. Critical Conversation With Elite Iron Warriors – This book contains interviews with famous strength athletes, power lifters, bodybuilders, and fighters. It is great if you are looking to pick up a few tips.
  3. Exercise Guide – This book contains extremely detailed information about each move. If you have an injury or lack a piece of equipment it can tell you alternative moves.
  4. The Creatine Report – A look at the positives and negatives of the muscle building supplement creatine.

The Critical Bench chest workout routine has been around for over 10 years and it has maintained a lot of popularity. It is enjoyed by professionals and amateurs alike, but like any exercise you need to put in hard work and dedication to get results you want.

>>Click here to see the program where to can increase your bench by 50 pounds easily

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Chest Workout Routine For A Massive Chest

by admin on March 22, 2012

Chest Workout RoutineChest workout routine… Either you love these days at the gym or you hate them.

A big massive chest always gets respect. It is one of the first noticed attributes of a bodybuilder. The chest muscle (pectoral muscle) is made up of the pectoralis major and pectoralis minor. It is a big flat, fan shaped muscle which covers almost the entire rib cage.

Many people find it easy to develop the lower and middle pectoral muscle tissues but find more issues in developing the upper chest. However, chest muscles are one of the easier muscles to work as long as the basics are done perfectly.

Chest Workout Routine To Develop Dense Pecs

To develop chest muscles, both compound as well as isolation chest workout routines should be performed. Also, it is quite essential that the exercises should be performed correctly in order to receive the optimum benefit from that particular workout.

Some of the powerful chest workout routines to develop a massive chest include bench press, dumbbell press, Dips, dumbbell flyes, push-ups, cable crossovers and pec dec flys.

Exercises In A Chest Workout Routine

Flat/incline/decline bench press:

  • Bench press is a great chest exercise. It not only works on the entire pectoral region but also the deltoid and the triceps. It gives great compound movements that allow the person to handle the most weight through a given range of motion.
  • The flat bench press will work the upper and lower regions of the chest equally. The incline bench press puts stress on the upper region of the chest while the decline bench press targeting the lower chest regions.

Flat/inclined/declined dumbbell press:

  • Another highly effective chest workout routine is the dumbbell presses. The flat dumbbell press is performed on a flat weight bench by lying on the back. This exercise routine is very similar to the traditional barbell bench press, except the individual holds dumbbells on both hands during implementation.
  • The inclined and declined dumbbell press is performed similar to the flat dumbbell press except the weight bench positioned at various angles. The weight bench is declined by 45 degrees for a declined bench press and inclined at 45 to 60 degree angle for an inclined dumbbell press.
  • The flat dumbbell press strengthens the entire pectoral muscles of the chest while the inclined dumbbell press strengthen the upper chest and declined dumbbell press strengthens the lower chest region.
  • Dumbbell presses are more advantageous than the bench press as it allows the individual to move through a more natural range of motion thereby helping to prevent any shoulder injuries. In addition, strength imbalances are prevented while using dumbbell presses which makes it a good chest workout for great chest stimulation.

Dips:

  • This chest workout routine works the entire chest area but more emphasize is placed on the lower chest.
  • It also works the triceps and the deltoids and considered the king of triceps exercises.
  • Dips are considered as an advanced exercise program as the individual has to lift his entire body weight.
  • Extra weights can be added to the exercise routine by hanging weights from the waist once the individual becomes stronger.

Dumbbell flyes:

  • This chest workout routine works the entire area of the chest but can also be targeted to specific areas of the chest depending on the angle of the bench.
  • A flat bench targets the entire chest area, an inclined bench targets the upper chest region and a decline bench targets lower chest area.
  • Dumbbell flyes gives isolation movement for the chest and do not allow the individual to use excessive weight and limits muscle overload.

Peck dec flys:

  • This chest exercise isolates the pecs.
  • It stretches the connective tissues that surrounds the muscles and helps pump blood and nutrients to them.
  • This can be done as a finishing exercise in the chest workout routine.

Cable crossovers:

  • This is also a ‘chest pump’ exercise which can be performed at the end of the chest exercise routine.
  • Cable crossovers are isolation exercise that isolates the pecs.

Push-ups:

  • The most basic chest workout routine which is performed even in the simplest gym classes are the push-ups.
  • Push-ups help to tone the chest and also help to put the individual on the right track towards various chest workout routines.
  • Push-ups are good workouts to use either as a warm up or a finishing exercise for the chest.

To get maximum results from chest training, individuals need a great chest workout routine. One can develop strong and dense chest muscles through proper execution of the various chest exercise routines in an effective manner and implementing right technique while maintaining intensity.

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Do These Pec Exercises To Turn Heads

January 10, 2012

I´ll show something quite amazing about certain pec exercises that fits nicely into any good chest workouts. This may be a bit different and not what you´re used to think of as good chest exercises. But man, these work your pecs like nothing else. And you can bet your bippy, you´ll feel the same once [...]

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A Write Up On Some Crazy Good Chest Workouts…

January 5, 2012

Hi people, this will be a blog about some crazy good chest workouts I recently stumbled upon. If you are sick and tired of never reaching that benchpress goal, then I have a little something I know you´ll be interested in. Never again shall you need to settle with secondary training advice and poor results [...]

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