Mehdi

You can’t stress your chest with heavy weights using exercises like dumbbell flies. Training your chest 3x/week won’t get it bigger unless you eat more. Free weight compound exercises like the Squat, Deadlift, Bench Press and Overhead Press are the fastest way to build overall strength & bulk. Forget about getting a bigger chest if you can’t at least bench your body-weight for 5×5 (so at least 160lbs for 5×5 if you weigh 160lbs).

Here’s how to do Dips with proper form: Grab the parallel bars and jump up, straighten your arms Lower your body by bending your arms while leaning forward Dip down until your shoulders are below your elbows Lift your body up by straightening your arms Lock your elbows at the top Dips are a compound, body-weight exercise. It also increases strength because your arms, shoulders and chest muscles can contract harder when you squeeze the bars. You can grip the bars wider if you have wide shoulders and access to angled dip bars. This means your dip bars must be higher so your feet don’t touch the floor while you’re holding the dumbbell between your legs.

Here’s how to Barbell Row with proper form: Stand with your mid-foot under the bar (medium stance) Bend over and grab the bar (palms down, medium-grip) Unlock your knees while keeping your hips high Lift your chest and straighten your back Pull the bar against your lower chest As long as it doesn’t rise more than 15° above horizontal, your hips won’t take too much work away from your upper-back muscles. And as long as your torso doesn’t rise more than 15°, it won’t take work away from these muscles. It’s safer and more effective to T-Bar Row like you Barbell Row: horizontal torso at the bottom, 15° max at the top, bar on the floor between reps.

Here’s how to do Pullups with proper form: Grab the pullup bar with your palms down (shoulder-width grip) Hang to the pullup-bar with straight arms and your legs off the floor Pull yourself up by pulling your elbows down to the floor Go all the way up until your chin passes the be bar Lower yourself until your arms are straight The Pullup is an upper-body, compound exercise. The harder you squeeze the bar, the more your arms and shoulders muscles contract. Get a doorway pullup bar at home and do one pullup every time you pass the bar. You grab the cable bar like you hold the bar on Pullups.