Table Of ContentTable of Contents
Introduction: Who’s Got the Bigger…?
Anatomy of a Killer Chest
Sweat the Small Stuff
The Pectoralis Major: the Big Bad Wolf
The Pectoralis Minor: Small, Discreet but
Essential
To Beat the Beast, Attack All Its Heads
A Question of Shape
Man Boobs: How to Really Lose’em?
Weightlifting, Bodyweight Training: What Method to Place Our Bet On?
Barbells, Machines & Misery
The Self-Made Man: All You Need Is YOUR Body
Common Training Mistakes: Why People Fail at Growing Their Chest?
Bench Press Mania
No Love for the Minor
Lazy, Sloppy or Just Plain Silly
Reps Overkill
Champions Never Sleep
The Training Program to a Massive & Powerful Chest
The Secret to Foolproof Pecs
Triple Threat: 3 Moves to Go from Zero to Hero
Pec Blaster #01: the Road to the Ultimate Push-Up
Progression #1.01: Wall/Incline PU
Progression #1.02: Knee PU
Progression #1.03: Regular PU
Progression #1.04: Spiderman PU
Progression #1.05: Knuckle PU
Progression #1.06: Wide PU
Progression #1.07: Diamond PU
Progression #1.08: Decline PU
Progression #1.09: Deep PU
Progression #1.10: Uneven PU
Progression #1.11: Archer PU
Progression #1.12: Typewriter PU
Progression #1.13: 1-Arm PU
Progression #1.14: 1-Arm Decline PU
Pec Blaster #01b: Advanced Push-Ups to Take Your Upper Body to
Its Limits
Progression #1b.01: PPP – Pseudo-Planche PU
Progression #1b.02: Sphinx PU
Progression #1b.03: Russian PU
Progression #1b.04: Hindu PU
Progression #1b.05: Pike PU
Progression #1b.06: Elevated Pike PU
Progression #1b.07: Handstand PU
Progression #1b.08: Deep Handstand PU
Progression #1b.09: Lalanne PU
Pec Blaster #02: Near a Dozen Different Dips for Strength & Width
Progression #2.01: Negatives
Progression #2.02: Bench Dips
Progression #2.03: Regular Dips
Progression #2.04: Side-to-Side Dips
Progression #2.05: Single Bar Dips
Progression #2.06: L-Dips
Progression #2.07: Korean Dips
Progression #2.08: Russian Dips
Progression #2.09: Russian L-Dips
Pec Blaster #03: Turn Strength into Power with Plyo Push-Ups
Progression #3.01: Staggered PU
Progression #3.02: Clap PU
Progression #3.03: Thigh Clap
Progression #3.04: Drop PU
Progression #3.05: Muay Thai PU
Progression #3.06: Tornado PU
Progression #3.07: Flying PU
Progression #3.08: Asian Carp PU
Progression #3.09: Flying Superman PU
Progression #3.10: Ride-the-Bike PU
Progression #3.11: Aztec PU
Progression #3.12: Kuki PU
Putting It All Together
Conclusion: Your Armor Plated Chest, Only a Few Weeks Away?
Want to Reach Your Full Potential?
Let’s Keep In Touch
About the Author
Copyright © 2016 Markus A. Kassel
All rights reserved. This book or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
author, except for the use of brief quotations in a review.
Disclaimer: this book is meant for information and educational purposes only.
Consult with your physician before attempting any of the exercises described in
this book or making any drastic changes to your diet. The author will not be held
accountable for any damage caused by the implementation of the advice given
throughout this guide. Though the author found success with this method, results
may vary.
First Edition.
Visit the author’s website: http://RealLifeSuperman.com
Introduction: Who’s Got the Bigger…?
Have you ever wondered what went through King Kong’s head when, standing
atop skyscrapers and dominating the world, he decided to beat his chest? He
could have as easily decided to hammer his belly or kick with his feet... But it
wouldn’t have looked nearly as badass or dramatic now, would it?
There’s something primal about the chest. No other muscle group screams
maleness and testosterone like huge, pumped up pecs! Even we, smaller-time
primates, puff it up to look tougher and more imposing when in presence of
females or rivals.
No doubt, a wide chest is the sign of the alpha, the attribute that will put the final
touch on a physique and instantly up your confidence and charisma.
And when you think about it, it’s an absolute MUST for any wannabe superhero.
If your width was in fact so narrow people would need a magnifying glass to
read the sign on the front of your costume, how “super” would you really look?
Jokes aside, you browsing this book tells me you’ve made up your mind; you
know you need to expand your chest and you’re determined to succeed by any
means necessary. Congrats on your resolve, buddy. I couldn’t encourage you
enough, as growing that part of your anatomy will bring your body to a whole
new level.
While other parts like the abs look good when toned up, unfortunately they’re
invisible most of the time – unless you walk around, Naked Cowboy style.
Bigger pecs, on the other hand, will greatly improve your appearance, whatever
the circumstances... It will fill out your shirt to the seams, give you a thicker,
more masculine look, no matter if you’re kicking it in a sweater or donning your
most stylish tuxedo. On top of it, developing your upper body will also increase
your pushing power to the max and make you one darn strong imposing fella.
But let’s get back down to earth for a sec here, shall we? If we want to make
those dreams of power and self-assurance a reality, we need to take action.
Wishful thinking won’t get us very far. To tell you the truth, it will take even
more than your average training methods. When you look at people in the gym,
there’s no shortage of poor devils training their pecs, pushing weights like
they’re trying to rip their arms off their socket.
If there’s one muscle group people will never “forget” to train, it has to be the
pectorals. The back? It can wait. The legs? Don’t feel like it today! But the pecs?
Even on their deathbed, they’d ask the priest for a pair of dumbbells to get their
sets of flys in!
Sometimes, it gets so ridiculous, you almost got to fill in your name on a waiting
list at the gym to get access to the bench press. Yet, how many truly impressive
chests do you get to see on a regular basis? Tell me. How come, despite their
efforts, most people never manage to secure an elite chest that’s as wide as
it’s thick and full?
That’s because there’s more to building armor-plated pecs than bench pressing
or even doing push-ups for that matter.
A lot of misconceptions surround this mystical body part, and folks – in most
cases – just have no clue. They stick to and persist with a routine that’s not
bringing them anywhere. I feel for them. I truly do. You need to have enough
experience and self-criticism to be able to step back, pause for a second, and
assess the situation – rather than pushing on like a stubborn kiddo who won’t
stop sulking because his parents refused to buy him that neat talking robot at the
supermarket.
That’s what we’re going to do here... No, not get you that silly robot (drop it
already!), but analyze your current program, pinpoint its different faults, and
ensure every rep of every exercise in your plan brings you closer to a muscular
and chiseled upper body.
We’ll debunk those myths which are hurting you and learn the REAL secrets
to growth and power.
I always joke that, had I been a woman, I’d certainly have been well endowed,
judging by the size of my pecs. But it didn’t all fall into my lap like some gift
from the gods. I didn’t wake up one morning with a torn off t-shirt because I had
gone all Hulk during the night and gained 3 dress sizes. Every last inch of
muscle fiber I grew, I had to earn it!
I had to try every dang program under the sun to get any kind of results, and it
took me years to find the perfect mix that will leave no choice to your chest but
to swell up and get stronger.
I’ll show you how I did it and the simple steps you can take today to get on your
way to a set of pecs worthy of an 80’s Ahnuld movie.
Imagine how good you’ll look and feel once you’ll have reached that goal.
Imagine how powerful you’ll have become when you’ll be pumping them 1 arm
push-ups and flying through the air with all kinds of crazy plyometrics.
Your road to a Superhero armor-plated chest begins right now. All you have
left to do is breathe in, turn the page and let me guide you through this maze.
Let’s go!
Anatomy of a Killer Chest
Usually, I’m not a big fan of sayings because, let’s be honest, there’s always one
to contradict the other. Is it “opposites attract” or “birds of the same feather flock
together”? Huh? No real insights to be gained from those lame attempts at
wisdom.
But if there’s one proverb to which I subscribe 100%, it is that: “knowledge is
power.” Time and again, I’ve found that the more I learned about a topic, the
better equipped I got, and the greater my chances of success when dealing with
its various challenges.
Now, there’s always a risk of going overboard and wanting so much to get
everything right down to the last little detail that you end up getting the dreaded
paralysis by analysis. But if you can start applying what you’ve learned, and
continue to educate yourself and take action at the same time, then you’re
golden.
Which means that, if we want to grow our chest to the best of our ability, we’ll
first need to get intimate with it. Like we did in “Superhero Six-Pack” with the
abs, we’ll start with making the presentations to ensure we get a clear picture of
what we’re dealing with here and how to best approach our workouts.
Sweat the Small Stuff
When people talk about training the pecs, they often refer to the upper, inner and
lower portions of them as if they were comprised of 3 separate groups like the
delts that we can easily isolate.
But in reality, no such distinction exists. While the pecs do have 2 parts to them,
when you look at the chest, there’s only 1 big muscle you see. And that’s the
pectoralis major.
The Pectoralis Major: the Big Bad Wolf
Yup, that’s the one; the bad boy we want to focus most of our efforts on to
become that image of manhood and power we long for.
Aside from preventing our arms from falling off, by keeping them glued to our
trunk (thank god for them!), the pecs major serve to move our humerus around –
together with our shoulder joints. They’re responsible for bringing our arms
towards the midline, like when you’re slapping some fool for talking crap to the
missus. Or when the shoulder needs to rotate internally towards the center, think
