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Pics of DEXTER JACKSON doing a flat barbell benchpress

FLAT BARBELL BENCHPRESS

If you want to build those eye-popping chest muscles and you have never done this work-out then you are sitting on a "keg of gunpowder".
This is a classical exercise for the overall development of the chest muscles most especially the pectoralis major. Whenever i do my chest work-out and i fail to do my benchpress, i feel a vacuum in my chest no matter the number of sets and reps i have done in other exercises.
How do you go about it?
First, get a flat sturdy bench and lie your back on it . Grasp the barbell slightly above the center of your chest. Remember to always push your chest out. Your hands should be slightly wider than arms width with the elbows pointing out to the side. The way you grasp the barbell is also important. For me i grip the bar with my thumbs around the front of the bar. Then contract the chest muscles when lifting the barbell upwards. Make sure you do not fully extend the hands in other words you should not make the elbows unlocked. lower the barbell back to the starting position in a slow,controlled manner without touching the chest.

Now there are various exercises/work-out programmes to build the chest muscles ranging from the dumbbells flyes to the bench-presses. But the exercises that hit the pec muscles like no man's business and have stood the test of time are as follows.
I. Barbell benchpress
This exercise can be subdivided into 3 categories
A. Incline
B. Decline
C. Flat
2. Dumbbell benchpress
A. Incline
B. Decline
C. Flat
3. Dumbbell flyes.
4. Push-ups
Cable crossover can also build the pectoral muscles but it is machine-oriented while the barbell and dumbbell exercises fall under the free-weight categories.
For me i always use the free-weights most especially the dumbbells because i can do a wide range of motions with those "tools" in my hands.

Check out this pectoral muscle

Before i proceed, i would like us to know what the chest muscles is about. The chest is composed of two muscle groups, the large pectoralis major and the smaller pectoralis minor underneath. So in other words while the pectoralis major is like a cover with a large surface area while the pectoralis minor is beneath.
The pectoralis major covers the entire chest, from the ribcage to the clavicle(collarbone) and from the chest-bone(sternum) to the armpit. The pectoralis minor is a thin ,flat,triangular muscle that arises from the third,fourth and fifth ribs.

It is being quite a while since i last updated this thread. But i am back and better. I hope you worked those muscles to failure today.
I will be telling you guys about how to build those massive bulging chest muscles. To spot a guy who has got so much love for the "iron" you must definitely see those chiseled pounds of chest muscles shooting through his body-fitting shirt. Moreover the chest (pectoral) muscles shows masculinity and virility and also signifies good genes which a potential partner would n't want to ignore in a hurry.

I don't know why people always look for an easy but dangerous way out of their challenges. Fine "mau mau" or whatever it is called will make you add weight but the consequences are just too deleterious. Ever heard of "cushing syndrome " before? Please even if it is not for your sake but at least for your parents and siblings sake. Don't take mau mau. Have you tried strength-training? At least being muscular is way better than looking like some fat shapeless mass of flesh.
Just a word is enough for the wise.

This is getting really interesting. I am still observing.

PapiWata:
Ha ha ha ha ha no chit. Well, I can't comment on breasst milk, since I'll probably never try that, but I can tell you first hand that eating fresh beaver regularly has improved and enhanced my general health beyond my wildest expectations.

I can see that you are also buying my idea. But no jokes, do you know that breast milk contains all the needed nutrient including antibodies. Most especially the colostrum.
Papiwater i know you must have sucked the hell out of mammywater's breasst.

All those are what i call "scientific gimmicks". The only tested, proven and trusted ways to burn fat are
1. Maintaining a healthy diet: this can be achieved by eating nutrient dense foods and also incorporating fruits and vegetables into one's diet. Avoid junks, processed and refined foods.
2. Exercise
3. Always keep yourself hydrated with clean water and avoid taking sugary drinks including diet soda and the likes.
4. Stop smoking and binge drinking.
5. Relaxation(avoid stress)

Well i do not take the powedered milk or the condensed milk, actually i take breasst milk and from my research breasst milk is a indeed a good life booster

@Truerebel Like my father would always say "never you make judgement(s) from a one-sided accusation". Well true-rebel, i see where you are coming from. I am glad that you have at least vindicated yourself from the myriad of accusations levelled against you.
From all you have written you sound like a very intelligent man. But my advice to you is that you should always try to establish a cordial/friendly relationship with your staff because without their cooperation, your business will only crash and burn.

easy86:
@PRISTINE HOW DID YOU USE THE THREE, GINGER, GARLIC AND LIME. PLEASE EXPLAIN BERA

It is very easy. First of all i take 3 cloves of garlic and chop them into tiny bits and leave them in the plate for 4-5 mins and then i peel of the skin my ginger. As for the lime, i squeeze about 2 in a full glass of water. I swallow the chopped bits of garlic because if one mistakenly chew them, then your mouth will stink but if swallowed the mouth does n't stink. After swallowing the garlic i wash them down with my glass of lime-water, then i chew my ginger. Simple

@poster, i do not agree with your list. The entertainment industry have etched their insignia on the template of history as having people with the highest level of suicide rate. Do you know how many ACTORS and ACTRESSES have taken their lives for no reason at all. What about MUSICIANS and COMEDIANS?

Happy sunday to all my people. Hope you guys went for sunday service because without GOD in your life, you are just like a ship at sea without direction.
I tried updating the thread last night but i just could n't . No thanks to the shambolic performance exhibited by my boys in the grand el-clasico. It was simply a one-sided game.
Well tonight i am going to show you pics of guys who have got no joy in packing on slabs of PRISTINE MUSCLES .
I am going to make some gals wet their panties tonight. Guys, i challenge you to take your physique to the next level.
ENJOY.

The solution to premature ejaculation is just a market away from you. When i take chopped ginger, garlic and lime i can go 7 rounds of sex non-stop with each round averaging close to 45 mins. No joke but i must tell you that my exercises have indeed been helpful to me.

Pictures of
1. Broderick Christopher Cormier(IFBB PRO Bodybuilder)
2. Markus Ruhl( IFBB PRO Bodybuilder)
Both are doing the CONCENTRATION CURLS.

It is very important that when performing this work-out programme, the upper-arm and the shoulder be kept in stationary mode in order to ensure that the biceps solely execute the contraction phase of the exercise. Morealso the dumbbell should not be dropped towards the floor quckly but in a slowly-controlled manner. I once at one time guilty of the afore-mentioned but now i know better. Remember also to avoid taking small rest(breaks) during both phase of the exercise i.e the relaxation(downward)/ contraction(upward) phase as this will decrease the muscle-building benefit of the exercise.
As with any curling exercise , avoid locking the elbows during the relaxation(downward) phase of the exercise in other words the weight but be lifted back up before you need to lock the elbow.
For me i do 4 sets of 20-26 reps for each arm with a 20kg dumbbell. Note: Beginners do not try this ooh, just lift weight you know you can take proper form and posture with it.
Doing 3 sets of 15-18 reps for each arm is okay for a beginner.

Concentration curls are performed in a sitting position. The bench to be used must be strong, low(short legs) and comfortable. Your feet must be placed firmly on the floor with the knees spread apart to form a kind of "v" shape with your legs. Always endeavour to sit up straight but you can also lean forward a bit but do not hunch your back and your pectoral(chest) muscles must shoot out.
So with the dumbbell in your right hand, put your elbow on the inner(inside) part of the right thigh then slowly lower the weight(dumbbell) down towards the floor and then squeeze(tense) the biceps to lift the weight back up towards your chest-region and you then lower the weight down to its original position and you keep on repeating this range of motion. When the right biceps begin to "gas-out", you then switch the dumbbell to the left-hand and repeat the same motion of exercise.

Another very important exercise for the biceps is the CONCENTRATION CURL.
I use to think bicep barbell curls and incline dumbbell curls were the only work-out programmes for the biceps until about 5 years ago when i stumbled upon a body-builder in a gym performing the concentration curls. I look at his biceps and i just knew this exercise was hitting the right "spot".
For me this is my "finishing exercise" for my biceps. I so much love this exercise because it isolates the bicep muscles efficiently, well if done correctly.
With a bench and a dumbbell, you are good to go.

I do not know how to begin but i must tell you guys that i am indeed sorry for not updating this thread. No room for excuse. But i am back and better to dish out those vital pieces of information for optimal muscular growth. Hope my fellow body-builders are really working-out those pristine muscles.
Remember today is FLEX YOUR MUSCLE FRIDAY.

Hmmmm This is real.

@poster you forgot to add the word "prematurely" so in other words the topic would have being 6 ways to avoid your breaasts from sagging prematurely. No matter the measures one take now, the jugz must still sag one way or the other, one can't blame them(jugz) though because they are only obeying the law of gravity. What goes up must surely come down.

I don't know whether this is also a sleep disorder but i could vividly still remember one of my colleague during my university days. This guy is a don in sleepology. He slept for 2 days with very little breaks no joke. He can sleep virtually anywhere and even if there is a bomb explosion just 2cm away from him, he just won't wake up. If this guy do sleeping competition with dead body, the dead body go wake up before am. PATO anywhere u dey now,i know say u go still dey break more sleeping records.

Tenim47:
Na dat1 pain u?
Dey drop my guy 4 is uglyness.
Nw he s usin bleachin cream

Won't that worsen the situation because he using bleaching cream can turn him into scary movie 4

@poster,i don't know why we nigerians find it very difficult to adhere to simple instructions. Do not wear bra throughout today but u won't just obey. But i would have love to see those jugs of urs.
I am a sucker for boobies especially d cup size.

@poster, ur head is there. I love trekking, little wonder why my homeboys call me "johnny walker". I told myself that i will keep on trekking even if i become the president of this country tomorrow. In addition to trekking,i want u guys to know you've got to build up those "PRISTINE MUSCLES" naturally.
U can follow me for more info.

Read my personal text and get the answer. Nothing and i repeat yet again nothing can ever substitute a good health.