The 30-Day Cure for No-Chest-Itis

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The 30-Day Cure for No-Chest-Itis

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The chest is one of the hardest muscles to develop for most gym-goers.

In fact, I used to not have a chest at all. I had no development. I was one of those “My chest doesn’t grow” guys.

Until I found my secret weapon.

Nowadays my chest actually grows too much.

If I train it too often it dwarfs the rest of my body in comparison.

I could probably never work my chest again and always keep a fully developed and large chest.

The funny thing is that my chest actually just showed up in 30 days, right out of thin air!I had no chest development at all and then, poof!, I had a developed, wide chest.

So how did I do it?

I must have done countless sets of many different chest exercises for super heavy weight, right?

Actually, it was ONE exercise that gave me all the development and I almost never even went above 95 lbs!

What’s the magic exercise?

The Wide Grip Barbell Press to the Neck on the Smith Machine.

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I started doing the wide grip barbell press to the neck and my chest just magically appeared.

In fact, I was only doing TWO SETS twice per week for the first month when my chest came in. That’s how good it is.

I have shown this exercise to countless friends and gym partners and they all say the same thing: “Wow! I really feel that in the chest. Especially the top of the chest.”

And then they never do the exercise again! Ever.

If you have trouble developing the chest, the Wide Grip Press to the Neck is the answer.

Before I show you how to perform the exercise, let’s take a look at its history...

The Wide Grip Press to the Neck was created by the mad-genius trainer Vince Gironda.

Vince Gironda – Creator of the Ultimate Chest Developer

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I first read about the exercise in some obscure Vince Gironda writings.

He was adamant that it was one of the greatest chest exercises of all time so I thought I would give it a try. After all, I had nothing to lose, right?

I gave it a shot and holy moly! I felt it burn in my chest from the very first set using about 65 lbs!

I had never felt that in my chest before. Not using barbell bench presses, not using dumbbells, not using dips, not anything. But ever since that day my chest has been wide and thick and it is always the most complimented and commented part of my physique.

So how do you perform the Wide Grip Press to the Neck?

Well, the wide grip press to the neck is essentially a barbell bench press using a wide grip and pressing to the neck rather than to the chest.

I feel the movement is best suited for a smith machine. The smith machine reduces the work of the stabilizer muscles and lets you focus 100% on chest development.

Smith Machine

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To perform the wide grip press to the neck you will want to drag a flat bench to the smith machine and place it in the middle, as if you were going to do a bench press.

The big difference is that you will take a wide grip, as wide as your arms will allow, and you will press the bar to your neck like a guillotine. It is best to use the empty bar at first so you can get used to the movement.

To place complete emphasis on the chest, you will raise your feet in the air and bend at the knees, keeping your back flat on the bench. Use a suicide grip (thumbless grip) on the bar, press to the neck and back up again.

Perform the movement exactly the same as in the picture above, except you will want to use the Smith Machine.

Note: If you do not have access to a smith machine but you do have access to a barbell and a bench you can use a free weight barbell.

12 repetitions in this exercise is the best for growth. You do not want to lift heavy in this exercise, it is not a strength exercise. Lift as heavy as you can for 8-12 repetitions but never try and go all out and lift ridiculously heavy weight.

Believe me, light weight starts to feel very heavy in this exercise.

Wide Grip Neck Press

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The wide grip press to the neck should be performed twice per week, every week for four weeks.

Example: Every Monday and Thursday.

On your first day using the exercise you can get a feel for the movement. You don’t need to lift super heavy, you need to just get used to the exercise. Start with the empty bar and then add 25 lb weight plates, 35 lb weight plates, or 45 lb weight plates depending on your strength level. Aim for repetitions of 8 or higher. There is no reason to ever go heavy in this exercise.

You will want to keep constant tension on the pecs during the wide grip press. The way that I keep constant pressure is to not use a full range of motion.

What? Not a full range of motion!

Yes, not a full range of motion. In fact, I only use 3⁄4 repetitions for this exercise. I always take the weight all the way down to just above my neck. Low enough so that I get an insane stretch in the pecs, but just high enough not to choke me. I then push the weight up but I STOP at about 3⁄4 of the way up and then I lower the weight back down again.

Taking the weight all the way up and locking the elbows takes some of the tension off of the pecs. When you don’t press all the way up and lock the elbows you get constant tension on the pecs – leaving you with a very sore, but very mighty chest.

So what set and rep schedule should you follow for maximum chest development?

Week 1:

Monday: Perform 5 sets, between 8-15 repetitions per set

Thursday: Perform 5 sets, between 8-15 repetitions per set

Note: NEVER take long rest breaks with this exercise. In fact, do not rest longer than 15-30 seconds. If you take long rest breaks you will not get max benefit from this exercise.

Remember, constant tension. Constant stress. By the end of your 5 sets you should really have a nice sweat going on.

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Week 2:

Monday: Perform 6 sets, between 8-15 repetitions per set

Thursday: Perform 6 sets, between 8-15 repetitions per set

Again: Do not take more than 15-30 seconds rest between sets. Week 3:

Monday: Perform 8 sets, between 8-15 repetitions per set

Thursday: Perform 8 sets, between 8-15 repetitions per set

Week 4:

This is where it gets hard.

Monday: Perform 8 sets, 12 repetitions per set

Thursday: Perform 8 sets, 12 repetitions per set

For week 4 you will want to use the exact same weight for each set. The weight you use should be your 20 rep maximum in the wide grip neck press. Pick the weight that you can, or think you can, rep for a maximum of 20 times.

The weight will feel light for the first 3 sets. Deceptively light. Do not listen to it and add weight. Keep the same weight. It will start to feel heavy by the 4th set. By the 6th set you should be sweating bullets. By the 8th set it will be downright hard or impossible to finish all 12 repetitions.

Should you do other chest exercises as well?

You can if you want, but they are not required.

The neck press by itself is enough to get even the wimpiest chest to grow.

If you would like to add additional exercises, there are two that go very well with the neck press:

1) Dumbbell Bench Press – Perform 3-5 sets, between 8-12 repetition and rest no longer than 30 seconds.

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2) Flies – You can use dumbbells or a chest fly machine. Perform 3-5 sets, between 8-12 repetitions per set and rest no longer than 30 seconds.

After a routine like that your chest should be on fire!

At the end of 30 days you should be able to see new, wide pectorals that feel like they are carved from stone.

Good luck, friend.

© 2014 Superdrive Publishing Limited