Exercise you must do to build muscle mass

1. Dips

Bench presses and all the different variations are good if you want to build mainly a bigger chest but you should also think about doing dips if you really want to build muscle fast and improve your physique.

Start off by doing bodyweight only dips and once you can do more than 10 bodyweight only dips then you can move on to doing weighted dips to really pack on muscle mass in not only your chest but in your arms and shoulders as well.

Bonus tip for dips: The more you lean forward while doing dips will give you a better chest workout and the more you keep yourself upright will give you a better triceps workout and don’t listen to anyone who says dips are strictly for your lower chest.

Important Elements for a Bigger Bench Press

Proper positioning on a weight bench to maximize leverage

• Keep the bar in line with the eyes; if you are too far towards the top of the bench it puts your shoulders in a weak position and wastes energy, and creates unsteadiness when lifting off.
• Firm foot contact with the floor close to the bench is Paramount! Feet on the bench, straight legs with feet lightly touching the floor is a recipe for failure; it decreases force and puts you out of balance. Feet planted firmly on the floor and push from that foundation to blow through sticking points. When your feet are close to the bench, it's easier to keep the arch in your back.
• Keep a solid foundation by retracting your shoulder blades and powerfully push yourself through the bench. Keep the chest the highest point with the back slightly arched and shoulder blades retracted, stay tight in the midsection; this will keep your back securely in contact with the bench and create the stability needed for heavy benching. Keeping the chest with a slight arch in the lower back will decrease the distance the bar has to travel.

The Basics to Building Strong and Sexy Abs

Many peoples train their abs regularly without really seeing the results they want. If this is you, pay particularly attention to these tips. Learning to work your abs effectively with the help of the right diet is the only way you can achieve washboard abs.

1- Force The Contraction. When performing abdominal exercises you shouldn't just go through the motions. You should concentrate on your mid section creating a strong contraction. The best way to develop your abs is to work them as hard as possible on each rep.