Many people have made the resolution to stay healthy and work out more this year. However, it can be quite hard to keep up a good workout routine that focuses on all the right muscles and keeps you motivated.
Why Is Working the Chest Muscles Important?
Many people have heard the saying “never skip leg day” but it can be easy to forget about the chest. Chest muscles are what give your body that build you are working toward and it also increases your upper body strength so you can push yourself to be and look your best.
Which Muscles Need to Be Worked the Most?
Here is a list of muscles that are often neglected but are essential enough to be regularly included in chest workout routines, according to gym trainers and bodybuilders.
• Pectoralis Major
• Pectoralis Minor
• Serratus Anterior
• Latissimus Dorsi
• Teres Minor
• Supraspinatus Tendon
• Rectus Sheath
Top 6 Chest Exercises
Here are the top six exercises that can help build your chest muscles.
Starting your workout with push-ups is a great way to loosen up your muscles. There is no need for a machine for this exercise. The technique for doing this exercise is as follows:
The proper way of doing push-ups is through making sure to keep your abdominal muscles tight, your back flat and your neck completely parallel to your spine.
Keep your elbows to your sides.
Your hands should also be under your shoulder position when you are lowering yourself slowly.
Keep your muscles stressed and hold your position for a few seconds when you press up.
Repeat the entire movement all over again.
Dips are great for building up upper body strength and all you need are some dip bars and stamina. The technique for doing this exercise is as follows:
Grab the dip bars firmly in each hand.
Lift your body using your forearms only.
Make sure your elbows are straight, your head is in line with your abdomen, and your wrists are in line with your forearms.
Contract your abs while establishing a stable position with your legs bent.
Exhale deeply when bending your elbows to lower your body.
Lower yourself so that your elbows are at a 90° angle.
Keep your wrists straight and your upper arms parallel to the floor.
Hold yourself in that position for a few seconds.
Return to the starting position and repeat the process all over again.
3. Cable Crossover
The cable crossover is one of the more advanced workouts that you can do easily once you know the technique. The machine you need for this workout is a cable crossover pulley. The technique for doing this exercise is as follows:
Keep your feet planted firmly on the ground at hip-wide length as if you are walking.
Grab the cable handles with your arms straight out.
Make sure that your hands are below your shoulders and your elbows are bent at an acute angle.
Pull the cable handles in the machine down and inward.
You should reach a position where your palms are facing each other in front of your chest.
Make your movements slow and measured so your chest muscles are stressed.
Bring your arms back to the starting position slowly.
Repeat the entire movement all over again.
4. Bench Press
Bench pressing is a very common but efficient way to stimulate your core pectoral and arm muscles. All you need is a bench for pressing and a barbell with plates. The technique for doing this exercise is as follows:
Get someone to spot you.
Lie down on your back on the bench with your feet firmly planted in the ground.
Hold the barbell with palms forward and thumbs wrapped around the bar.
Move into a starting position where the barbell is directly above your shoulders with your arms fully extended making a 90° angle perpendicular to your chest.
Keep your elbows and wrists straight.
Stick your chest out so all your muscles are under stress and inhale.
Lower the barbell with slow movement until it touches your chest.
When the bar lowers, make sure your elbows are spreading out slightly.
Press the barbell up while exhaling.
Make sure to keep your wrists straight and your back is flat on the bench.
Repeat the entire movement all over again.
5. Chest Press
The chest press is very similar to bench pressing with the exception of using two dumbbells instead of a barbell. The technique for doing this exercise is as follows:
Lie down on your back on the bench, with your feet firmly planted in the ground and your knees bent.
Grab the dumbbell handles.
Exhale deeply when you push the dumbbells up until your arms are straight out above your shoulders.
Inhale deeply when you pull the dumbbells toward you without completely lowering the weights or allowing them to touch down; keep tension on the muscles.
Repeat the entire movement all over again.
6. Pec Deck
A pec deck is a perfect ending for your workout since it has a seat to relax your back so as to not put too much strain while you can train your chest and arm muscles. The machine you need for this exercise is called a pec deck machine, and the technique is as follows:
Do not do this exercise if you have a shoulder injury.
Select the weight on the machine and make sure to resist selecting extra weight or you may get seriously injured.
Sit down on the seat with your feet firmly kept flat on the floor at shoulder-length width.
Grab the handles of the pec deck machine with each hand with your arms at a 90° angle.
Pull your arms toward the center of your body.
Hold your position for a few seconds.
Reverse the entire movement to the starting position.
Repeat the process all over again.
How to Maximize Your Gains
The best way to maximize your gains along with getting a proper workout routine that stimulates all the right muscles is to make sure you have all the necessary nutrients for muscle growth. Certain people take to eating protein-rich and high-fiber food on a daily basis. However, there are many people that find it difficult to incorporate too much protein into their diets. To compensate for having a less protein and nutrient-rich diet, we recommend taking dietary supplements. Not only will they help your muscle buildup but they will also improve your immune system efficiency and increase your overall workout productivity.
Have you tried this NEW workout plan that everyone is talking about?
How to Find a Personal Trainer Database
Before deciding to hire a personal trainer, make sure you're able to discuss your specific fitness goals with them. For example, if you're looking to lose weight, you should look for a trainer who specializes in nutrition and weight loss. Similarly, if you're recovering from an injury, you'll want to hire a trainer with a background in physical therapy or rehabilitation. Other common fitness goals include improving your immune system, improving balance, and getting out of your comfort zone. Your trainer should also be able to recommend specific workouts that will help you achieve those goals.
When choosing a personal trainer, it's important to find one who has accredited credentials. For example, a certified personal trainer can be a certified fitness trainer, certified in functional movement, or certified in strength and conditioning. Certified trainers are required to have completed extensive education and have earned certifications from professional bodies such as the National Strength and Conditioning Association, the National Federation of Professional Trainers, and the International Sports Sciences Association. You can find out if your prospective trainer is certified by checking their credentials and asking questions about their credentials. Avoid trainers who are uncertified or don't have any education.
You should also check if the trainer has good communication skills. Trainers should be able to explain the movements clearly and provide effective cues so you can maintain proper form. Some trainers even send a quick video demonstration of a move. If the trainer is unsure about a move, ask them to send it to you so you can see it in a real-life setting. It's always better to have a personal consultation with the trainer, rather than relying on a virtual one.
When choosing a personal trainer, it's important to choose a trainer who shares your goals and personality. If the trainer makes unrealistic promises or claims, you should not hire them. Remember, you won't achieve results overnight! It's better to hire a trainer with a positive attitude and an attitude that motivates you. It is also important to find a trainer who's specialized in your particular area.
When choosing a personal trainer, make sure they are certified by a reputable organization. If your trainer has a certificate from the National Council on Exercise (NCCA), then you can be sure they are knowledgeable in the field. Check out their website and social media accounts for certifications and other information. Moreover, you can ask the trainer for a copy of their certification.
While Instagram live workouts might appeal to some, a personal trainer can also lead small group workouts. It's easier to stay motivated when you work out with a group of people with similar goals. You may also be able to reach PRs and try new exercises if you have a trainer who regularly holds small group classes.
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Review of the Equinox Personal Trainer Tiers
Equinox personal trainers use the latest science to design individualized programs for clients. They work with clients in the fitness club or in their own homes. They are trained by industry professionals who have years of experience and can provide you with a customized program to meet your goals and get the results you desire.
You can choose from a wide range of membership plans and personal trainers at the Equinox gyms. The most expensive plan costs $500 per month, plus an initiation fee of $750. There is also a personal training fee of up to $150 per session. The gyms at Equinox are huge, with ample space to work out in comfort. The gym also offers a wide selection of complimentary classes for members.
Some customers have accused Equinox of predatory billing practices, and there are Federal Trade Commission records to support the complaints. For example, customers have complained that Equinox's cancellation policy is too restrictive, requiring a 45-day notice to cancel. This contradicts what salespeople promise. And it's not just the trainers who are upset.
Equinox is a popular fitness destination, with locations across the globe. It offers personal workout programs that are customized to fit your goals. The company also offers nutrition counseling and healthy eating tips. Members also have access to doctors who provide wellness coaching sessions. Additionally, the Equinox's personal trainers help with injury rehabilitation and weight loss.
Equinox Personal Trainers are certified through an educational program at the Equinox Fitness Training Institute. To become a Tier X coach, an Equinox personal trainer must have a degree in kinesiology or health and fitness management. Their programs are designed to help men build muscle mass and lean mass.
Equinox personal trainers charge between $110 and $160 per hour. However, the company offers free initial sessions for all new members, as well as unlimited group fitness classes. In addition to personal trainers, the Equinox gyms also have luxury facilities like a spa and a Kids' Club. Members also have access to tanning booths and massage chairs.
Health Insurance For Personal Trainers and Coaches
NSM Insurance Group, a specialty insurance brokerage, has agreed to be acquired by Carlyle Group Inc. for $1.78 billion in cash. The acquisition will increase White Mountain's adjusted book value by $280 per share. The Pennsylvania-based company offers insurance policies for businesses, trucks, nonprofits, and pets. It also provides behavioral health care insurance.
Personal trainers should consider getting insurance to protect themselves from liabilities that may arise as a result of their profession. Personal trainer insurance is a good choice for these professionals because it provides coverage for both professional liability and accident. Several insurance providers offer policies for personal trainers. The most basic policy, which costs $14 per month, covers up to $1 million in liability. Some policies offer an additional $2 million in liability coverage.
The National Academy of Sports Medicine (NASM) has several insurance programs to support their members. This includes policies for those who are certified, self-employed, or performing clinical trials. Since its 2015 acquisition of the Athletics and Fitness Association of America, NASM has prepared more than 500,000 personal trainer programs. One such program is NASM-GPTS, which includes 120 group personal training program templates, a digital group trainer course manual, and video demonstrations.
Another popular policy is Personal Trainer Insurance, which provides coverage for personal trainers and fitness professionals. This type of insurance protects a personal trainer or fitness professional from liability claims resulting from nutrition recommendations. The National Academy of Sports Medicine's personal trainer insurance program is available for individuals who wish to work with clients in fitness or sports-related environments.
NASM offers accident insurance, professional liability insurance, and public liability insurance to help personal trainers protect themselves in the event of a claim. Personal trainers are often paid hourly, so it is important to ensure that you're adequately covered if an accident occurs. This insurance may even cover injuries incurred during personal training sessions. If you are unsure about the best policy for your needs, you can check with NASM's insurance guide.