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Build Your Pec Shelf with the Incline Dumbbell Press

Monday, September 26th, 2011

Quick question; have you ever heard the phrase, “when he turned to the side, he disappeared?” How about “the guy has the shoulder width, but the ‘front to back’ thickness just isn’t there.” When it comes to building an impressive body, width AND thickness are required. Just like cookies and milk, having one without the other ‘just ain’t right!’

Someone can be as wide as the recent and unfortunate spread of male skinny jeans across America, but if that person doesn’t have that Serena Williams caliber thickness to match, they’ll never have a truly awe-inspiring and memorable physique.
I’m talking directly to you now, so pay attention. You want an awe-inspiring physique, right? You want your body to be memorable, don’t you? I know your answers are along the lines of ‘damn right’ and ‘hell ya!’ Of course you don’t just want the milk! You want the cookies too!

If you want to get some of that upper body ‘front to back’ thickness you’re craving, read further into this article for one of the most effective thickness-inducing exercises in existence; the Incline Dumbbell Press! It’s time to build that ‘pec shelf.’

The pec shelf, as shown off by Mr. Schwarznegger, grows as the upper portion of the pec muscles grow. This growth causes the pecs to ‘pop’ off the upper body, creating a shelf. It’s rumored that Arnold placed bodybuilding trophies, family herilooms, and even groupies on his pec shelf!

The Incline Dumbbell Press is an exercise, which really allows the trainee to feel the upper chest/pec region lifting, flexing, and stretching as they work hard through every rep of every set. To execute the Incline Dumbbell Press, you’ll need only two pieces of equipment; an incline bench and a set of dumbbells.

Here are some professional tips for the Incline Dumbbell Press, as well as a video tutorial from GSTV:

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1. Make sure to work through a full range of motion. I personally like to either touch the dumbbells to my outer upper pecs or get very close to touching at the bottom of each rep. By actually touching the dumbbells to my upper outer pecs, I ensure that I’m completing my reps with the fullest range of motion possible. I have a definite depth gauge, which is the feeling of the dumbbells touching down at the bottom of each rep.

2. Focus on getting as much pec stretch at the bottom of each rep as possible. Once the stretch is achieved, concentrate on flexing against that exact stretch to power up the dumbbells and complete the rep. By achieving a stretch, you are going to feel the muscles that are directly working, and you’ll have the ability to really concentrate on those same muscles as you activate them to complete each rep. In this case, focus hard on the upper pecs at all times.

3. As you reach the top of each rep, make sure you don’t allow the dumbbells to have too much space between them. If the dumbbells are too far apart at the top of the rep, they will be more likely to fall to the sides, which could result in an injury and certainly in your own embarrassment. Think ‘apart at the bottom, close together at the top.’

4. A controlled lowering of the dumbbells through the proper path will ensure well-executed lifting of the dumbbells following that same correct path. Don’t get sloppy with any portion of the lift, as it will affect the set as a whole. Stay focused!

I recommend using the Incline Dumbbell Bench Press as a first or second supplement exercise during your GST Press training. Dumbbells are great training tools, and the Incline Dumbbell Press is just one exercise you can use to incorporate them into your GST program.

I promise you, you’ll build your upper pec shelf, fill out your favorite shirt, and obtain that ‘front to back’ thickness that you’re looking for by implementing the Incline Dumbbell Incline Press into your routine.
Now that I’ve helped you learn how to build up your upper chest, what’s next? If you’d like me to design a complete and free individualized GST program for you, click the Buy Now button below to get our conversation started!

Ryan Miller
Author/Creator of Growth Stimulus Training



How Many Calories Did You Eat Yesterday?

Monday, September 26th, 2011

How many calories did you eat yesterday?  This is a simple question, yet many people can’t answer it!

How many dollars are in your bank account?  I’m guessing you have an answer to that one.

Something I’ve never really understood is why people care so much about taking care of their material possessions and take mediocre care of their god given gift; their bodies.  You’ve got one body to live life through, so why aren’t you treating it more importantly?

Are you unaware of how to count calories?  If so, this can be easily fixed, as it’s easier than you think. A mentor can do wonders here, and within weeks, you’ll be in full control of you daily calorie intake; and your body!

Does it sound like too much work or an incovenience?  Imagine how inconvenient diabetes will be.  Picture the recovery from any surgery caused from poor eating habits.  I’d rather work a little extra towards proper nutrition than have to deal with any disorders or surgeries caused by improper nutrition!  And by the way, it really is just a little extra work.

I’m just dumbfounded about why people just don’t have the interest to benefit from eating well.

Think about it for a second.

You gain energy!
You save money!
You improve your health!
You learn about your body!
You gain control over your body weight and composition!
You show a positive example to family and friends!

These are just some of the great things that come with eating better.  I urge you to take the initiative and learn about your food.  Put in a little work to earn some life changing rewards!  Poor eating habits hold so many people back from reaching their goals.  Make the change and eliminate yourself from that crowd!



How many calories did you eat yesterday?




Monday, September 26th, 2011

If you’re currently blasting through a macrocycle of GST, you’re highly familiar with the acronym; AMRAP. Just the mention of AMRAP might spark flashbacks of weight room warfare. Like I said, if you’re working out GST style, you know what AMRAP is all about.

If you’re still debating whether or not to incorporate GST into your training methods, let me tell you about AMRAP. AMRAP is the acronym for As Many Reps As Possible. No matter what form of work you’re putting in, if you’re working as much as possible, you’re working hard.

An AMRAP set is a guaranteed personal challenge which is incorporated into every GST workout, minus the complexes and cardio sessions. The AMRAP set is where you lay it all on the line and go until you can’t go no more! When you’re knees deep in a GST cycle, you’re anxious for every workout. The AMRAP is heavily responsible for that anxiety. Knowing that you’re about to push your limits unleashes your adrenaline and locks you into the training zone. You know that once you’ve unracked the weight, it’s no longer business as usual. You’re in that set for the long haul. You’re not stopping until you reach muscular failure. Like I said before, you’re engaged in weight room warfare.


GST uses carefully planned progression which is based off of estimated One Rep Max poundages for each core lift. AMRAP sets are necessary for calculating those One Rep Max numbers.

Knowing that each time you approach a Press, Pull, Squat, or Lift GST training session you will have an AMRAP set induces a sense of anxiety. This anxiety urges you to get to the gym and see how well you can perform. Finding out your AMRAP results is like opening a present. You want to know what kind of power is hiding inside you, just like you want to know what’s hiding under that wrapping paper.

Each AMRAP set is an event. It is a personal challenge, and you won’t want to let it defeat you.

Drippin sweat!

Reaching muscular failure results in growth stimulus to the targeted muscle group, or groups. Your body would much rather stay the same than grow and change. You need to force the need for adaption, and using the AMRAP is one way to achieve that need.

The AMRAP set is hardcore training at its best!

Are you curious about the GST AMRAP? The only thing stopping you from taming the beast is the distance between you and the nearest barbell.  Invest in your GST eBook today, get your custom GST program set up with my help, get your AMRAP on, and start craving your workouts, not dreading them. It’s time to grow!

Invest in your own copy of Growth Stimulus Training today and personally work with me to design your own GST program for free.



December 20th, 2010

Monday, December 20th, 2010
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