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Most people these days rely solely on bench press and machines to build their chest and back, and have completely forgotten about two of the most effective chest and back exercises out there, and that’s push-ups and pull-ups! There is a reason why the military uses these traditional exercises, and that’s because they work!

I have never been a fan of pull-ups, and quite frankly hated doing them in the gym. I would do a set of 4 or 5 wide grip pull-ups and then quit for the rest of the workout. It just wasn’t enjoyable for me! I relied on lat-pull downs to develop my back, but really that wasn’t enough to get good results. I would occasionally do some lawnmowers, but never followed proper form, so it was pretty much pointless as well. I never had the proper instruction either, which doesn’t help. Then I began the program, and I wanted to make sure I strictly followed it because I saw how it worked for others.

Like I mentioned above, pull-ups are the main exercises to develop the back. During the first week of doing all the unique pull-ups, I was able to do only 4-5 for each set, but noticed that my muscles were the most sore they have ever been in that area. As each week passed by, I noticed that I was able to do more and more pull-ups until I got to the point where I was busting out 15-20 pull-ups for each set! Remember, the most I could ever do was 8, and I just blew that number out of the water after just a month! I learned, though, that it’s very important to focus on proper form. This includes pulling up as far as possible and then lowering until you can’t lower anymore!

Like I mentioned above, the boot camp program I use now relies mostly on pull-ups to develop the back. There are some pull-up exercises that were familiar to me, but there were many that were very unique. As much as I hated doing them, I knew that if I followed the program like it’s set up that I would get results, so of course I made sure I completed all the exercises. The first week was tough, and I could only do about 4 to 5 pull-ups for each set, but as each week passed by, I noticed my rep count increased! When I reached day 90, I was able to do 15-20 pull-ups for each exercise!

Then there are the push-ups. Oh boy, that first workout, Chest … Back, nearly put an end to me! It involves doing nothing but non-stop push-ups and pull-ups for about 45 minutes. After I got through the half-way mark, I seriously thought I was going to pass out. My arms felt like jello from doing all those push-ups, and I could only do 2-3 push-ups for each remaining exercise. After a few weeks of doing that workout, I was already seeing changes in my chest that I have never noticed before! At the end of my 90 days, my chest was more developed than it has ever been.

If you have hit a plateau in your workouts and want to get beyond it, push-ups and pull-ups are the exercises that will take you to the next level. I was a skeptic at first until I tried going to a boot camp type workout, but now I preach by the program and the workouts. Traditional push-ups and pull-ups have made a comeback!

Want to find out where you can get p90x?, then visit Josh Spencer’s site, iwanttogetripped.com and read his P90X review to see if this workout routine will work for you.

Need a new chest? Chances are you don’t like the way your chest looks so lets look at how we can fix that.

Lets go over some of the exercise routines you can do to develop a thick and full looking chest.

The chest is made up of the pectoralis major and the pectoralis minor which each have different functions. The pectoralis major adducts the arm and flexes the shoulder.

It is very important to know these two points so you can understand which movements will work which muscles. For a good chest workout you want to focus on the pec major which originates from the sternum and inserts on the bicipital groove of the humerus.

To work a muscle most effectively you want to shorten the distance from the insertion to origin. So for the chest anytime that humerus comes closer to the sternum the muscle will be worked better.

To work a muscle most effectively you want to shorten the distance from the insertion to origin. So for the chest anytime that humerus comes closer to the sternum the muscle will be worked better.

There are many exercises that hit each part of the chest. The chest areas are middle, upper, lower, inner and outer.

The upper chest is the weakest and hardest to get mass on. Don’t neglect doing upper chest from day one. You do this by using an inclined bench instead of a flat bench.

Most guys only work the middle chest because it is what you are working when benching on a flat bench. The lower chest is worked on a decline bench, where you will be able to lift the most weight.

Inner chest is what can really make your chest stand out in a crowd. This is worked with close gripped bench and requires lighter weight.