53 of My "Top Secret" Pec-Blasting Exercises That
Will Add INCHES to Your Chest
and Carve Eye-Popping Definition...
From: Nick Nilsson
Author of "The Best Chest Exercises
You've Never Heard Of"
That's a picture of
ME to the right.
I've been training
for more than 20 years...been a personal trainer for
about 14 years...have a degree in Physical Education
(covering advanced biomechanics, physiology, anatomy
For the majority of
my 20+ years of training, I've been relentlessly pursuing
better and more effective ways to train...and being
conventional and following the herd just isn't in
The pics below are my way of showing
I KNOW HOW TO GET RESULTS.
So here's my story...when I started weight
training, I was 17 years old and about 145 lbs soaking wet.
That's me in the picture on the left just below here, doing
Then check out
the picture on the RIGHT....that's me, 20 years later, and
after a TON of reading, training, and CONSTANT experimentation
(people call me the "Mad Scientist" because
of all the innovative, insane stuff I come up with).
I'm not pro-bodybuilder
huge, mind you, but not bad for a natural trainer with an
ectomorph body type (i.e. a steroid-free "normally"
you want to learn how to build a better chest as fast
you want to learn from some genetically-gifted chest
monster...someone who could bench 300 lbs the first
time they even tried it...
do you want to learn from someone who built up their
chest from absolute scratch?
The chest exercises I've got for you will:
a new growth stimulus for your pecs
will help you make gains
without any more effort than you're putting in right
now on your current exercises and programs.
your strength in other conventional
potentially add 30 pounds or more to your regular
bench press simply by working in a few of the strength-and-connective
tissue targeted exercises I've got.
you through plateaus
ruts. No more stalled progress. You'll have the knowledge
you need to blow through them like they weren't even
there. Has your bench been stuck at 225 lbs
or 300 lbs for years? You'll blow through that in
a matter of WEEKS.
Develop a more complete
By working your chest
from many different angles. I don't care if you're
male or female, you WILL turn heads wherever you go.
staleness and boredom and send
your motivation sky high!
You'll not only look
forward to going to the gym to use these exercises,
your energy levels will be through the roof.
And let's face
There's a reason
Monday is always "chest day" in most gyms...
is a BIG priority...and chest training is just plain
Now check out
these exercises taken directly from the book...try them
and you'll see exactly what I'm talking about...
Sample Exercise #1...
Push-ups are obviously
a classic exercise - when you think bodyweight training,
it's usually one of the first exercises you think
But, of course, I've
got a new twist on the regular push-up that will just
TRASH your pecs...much better than regular push-ups
even though the exercise is pretty much exactly the
So here's the deal...you'll
be using the cable-crossover setup (you can also hitch
a couple of training bands to objects about 10 feet
apart - that works great, too).
You're going to be doing
push-ups with the two pulleys pulling your arms apart
- this outwards tension puts extra tension on the
pecs because even though your hands are planted on
the ground, your pecs have to fire to keep the cables
from pulling your hands out from under you!
This means you're pushing
up AND you're fighting outwards pull. Double trouble...
So set about 20 to 40
lbs or so on the cross-over stacks and attach the
single handles. You can add more if you need it once
you figure out how this works.
Go grab the left handle.
Then go grab the right
Now get into push-up
position - you'll be on your fists when doing these
push-ups because of how you have to grip the handles.
Your hands will also be in a neutral (palms-facing
in) position as you do the exercise.
Drop down into the position
as you normally would then push back up. The exercise
is EXACTLY the same - the difference is in the outwards-pulling
This picture below shows
another variation where instead of grabbing the handles,
you can also attach ankle harnesses to the pulleys
and loop those around your wrists.
This allows you to do
push-ups in a flat-palm position (like normal).
As I mentioned, you
can use bands as well - just tie them on to the left
and right and grip the ends in your fists, just like
the cable handles. Works exactly the same way and
it will fire up your pecs like crazy!
It's a great way to
increase the muscle-building power of the push-up.
Sample Exercise #2...
Arm Braced Dumbell Bench Press
The one-arm dumbell
bench press is a great exercise for developing balance
as well as increasing neural drive to one side of
the body, similar to like when doing a one-arm dumbell
Here's the thing, though...when
doing a 1 arm dumbell press with just one dumbell,
you have to make the movement more of a straight up
and down type movement in order to keep your balance,
which bring the triceps and shoulders into play a
whole lot more, taking the emphasis off the pec.
So why brace your non-working
arm? Doesn't that defeat the purpose of doing a one-arm
bench press movement?
Not at all!
You still get the balance
and neural drive benefits but it allows you to use
more weight, get more reps and use a movement with
a wider arc, more in tune with what the pecs need.
Here's the setup...a
ball (or bench), a dumbell (I'm using a 105 lb dumbell)
and a power rack. The safety rails are set a few feet
off the ground. You can mess around to figure out
where the best spot is for those for you.
This demo shows the
exercise being done in the power rack, which allows
you to brace your non-working hand under a safety
rail so that you can counterbalance the weight of
You can use pretty much
ANY solid object or bar to brace your non-working
hand, though. You can load up a Smith machine bar
with some weight and set to the proper height...you
can use the handle of a bench press machine...even
a railing! Use your imagination here and don't think
for a second that if you don't have a rack, you can't
do this exercise...the key is just having something
to brace your non-working hand under.
Let's get started...
Set the ball or bench
fairly close the rail inside the rack.
Pick up the dumbell
- grab it on the handle with the hand you'll be pressing
with and assist with the other hand.
Sit on the ball and
set the dumbell on your knee.
Now grab onto the safety
rail (on the bottom of the rail) a little in front
of where you're sitting. You'll be rolling forward
on the ball to get into position so you have to account
for this in the movement.
This isn't a consideration
when using just a regular flat bench but still do
a little messing around with hand placement to get
to where you're comfortable.
Roll your hips forward
and kick the dumbell back and into position.
Here's the bottom position.
The movement is exactly
the same as a regular dumbell bench press only you're
just pressing with one dumbell. Even though you're
holding onto the rail, you'll still have a huge balance
requirement with this one...it's going to feel very
different than a regular dumbell press.
Do all your reps with
one side then set the dumbell down, move the ball
(or bench) over to the other rail then repeat on the
You're going to get
fewer reps on this other side because even though
the braced arm isn't "working," it's still
pushing hard against the rail in order to counterbalance.
The easiest way to deal with this is when you do your
next set, start with this "second" side
instead so you keep things even.
So if you did your first
set starting with your right arm, do your second set
starting with your left arm.
That's the exercise!
This one is going to really fire up the chest and
force MASSIVE muscle fiber recruitment.
Sample Exercise #3...
Side Dumbell Flyes
If you're training with
just free weight, it can be tough to find an exercise
that really targets the inner pecs to get that pec
cleavage thing going. This one is all about hitting
that peak contraction position that really targets
the inner pec area.
THIS exercise gets around
the problem of having no cable equipment to hit that
inner chest area by using just a dumbell and a bench...it's
all about how you position your body.
And that's pretty easy,
too. You just lie on your side on the bench with your
shoulder off the end, holding the dumbell in one hand.
You should be far enough up on the bench that your
arm is hanging off the end, i.e. the end of the bench
is a few inches from your armpit. You'll see this
best in the video below.
To perform the movement,
keeping your elbow slightly bent but LOCKED (this
is not a curl!), you bring the dumbell up and
around in front of you until it's even with your other
As you bring the dumbell
up and around, try to imagine like you're scooping
out a bowl. When you get to the TOP, imagine like
you're trying to push that dumbell up towards the
Hold that top position
for a few seconds on each rep and SQUEEZE the crap
out of your pec.
Because you're lying
on your side, you won't get much resistance at the
bottom but you will get a HUGE contraction at the
Be sure to start out
lighter than you think you'll need to with this one.
I'm using a 25 lb dumbell in the demo here - it's
more about feel than weight. The leverage is not great
but the effect on the chest IS, when you get that
Perform all your reps
on one side then switch over to your other side.
This one is great for
carving up the chest - it's not a "building"
exercise but a "definition" type of exercise
(i.e. it's not going to burn fat directly from the
chest but it will help improve the overall appearance
of the pecs by helping fill out the inner area and
increasing muscle density from the squeezing).
The other great thing
about this one is something I mentioned above...the
ability to hit the inner chest without having access
to a cable setup or a pec deck machine. All you need
is a dumbell and a bench...and honestly, if you're
in a hotel room, use your bed as a bench and your
luggage for resistance!
a cool surprise
for you, too!...
You Can Do RIGHT NOW To Increase Your
Bench Press FAST"
Sign up to the
right and you'll get THAT and even MORE FREE
sample exercises - and don't worry, you'll
stay on this page when you sign up.
So now that you've seen
some of the exercises from the book, I've got a question
Remember when you first started
training...how it seemed like everything you did, no matter
how you did it, got you results...
How about now,
when you've been at it a few years? The gains can be few
and far between and it's frustrating.
It happens this
way because in the beginning your body is rapidly adapting
to a completely new stimulus (weight training). As you get
more experienced and your body gets more used to training,
it take a lot more to shock it into new growth.
Doing new exercises
like the ones I've got for you can help you recapture
that powerful adaptive, anabolic drive
in your body so you can make gains that rival what
you did when you first started training.
These exercises plug right into whatever
program you're working on right now and will dramatically
increase the efficiency of the program. And
you can put them to the test in your very next workout.
It literally pains me to see people
struggling so hard for results
and for no good reason...
that are either ineffective or inefficient simply because
they just don't know any exercises other than what they've
been taught or what they've read about.
to work hard is there...unfortunately, you can work incredibly
hard and still accomplish NOTHING.
It's the focused,
targeted knowledge coupled with that hard work that will
catapult you to the next level.
what hard-working trainers just like
have said about my "Best Chest Exercises"...
"I'm a personal
trainer in Montreal and it's been a while since
I learned new exercises. You really applied biomechanical
principles to the max: good job. A few will
become staple exercises in my programs for my clients
and myself. Thanks a lot!" - Carl Juneau
Nick, good stuff
as always. I can always rely on your vast library
of exercises whenever i get stuck or simply need
something not so ordinary. Anyone who is a coach,
fitness trainer or a PT should get this stuff. One
of the reasons I have a good retention is because
my clients are never bored. Just when they have
enough of an old routine I can throw some Nilsson
stuff in to challenge them again. Thanks Nick.
ISSA S.M.A.C, CFT
"I love the
book, at 64 yrs of age I have found weight training
much more fun since using the exercises. Keep
up the good work!" - Peter Jackson, UK
I can see noticeable improvement since using these
exercises and I have hardly scratched the surface
in the number of exercises that have been provided
in the e-book. I just love 'em!!!" - Ian
I really love the exercises I've tried out so
I'm very impressed with
how innovative and effective the exercises are.
you have spent a lot of time researching, experimenting,
and finding ways to improve on exercises that
are already effective. You have made them so
much better, enabling people to work muscles
in angles/positions they aren't used to, finding
ways to use more range of motion, thus forcing
us to hold our contractions even longer.
have created safe and innovative exercises for
people who work out from home, like myself. When
I looked through your exercises, they made perfect
sense. For example, the bench end press is
so effective because of the expansion of the rib
cage. Yet, I know I wouldn't have been creative
enough to have come up with such an exercise.
You have truly outdone yourself, and I
look forward to trying out the rest of your exercises.
Keep up the good work." - Kristi Comstock
Twenty bucks and it's yours. So skip the pizza
for a few nights and get this book instead...I
promise you'll get a lot more out of it.
Download it NOW
a downloadable ebook
so you'll be able to grab it and use it RIGHT
NOW. I've got it in PC and Mac versions (PDF
file). So unless you're using an Etch-a-Sketch
or a Leapfrog Pad, you'll be fine.
Included with the
book is unlimited access to an online exercise
video library where I've got video for ALL the
53 exercises and training techniques found in the
This is a top-secret
bonus containing a boatload of techniques, tips,
and shortcuts...new exercises, stuff to improve
the chest exercises you already know...this stuff
is off-the-charts useful.
If you've got questions
about the exercises, you'll get online support
directly from ME...the guy who actually wrote
the book. As you might know from personal experience,
this can be a pretty rare thing :)
Updates for Life
I plan on adding even
MORE exercises to this book in the near future.
If you think 53 is a lot of exercises, just you
wait...I'll kill you yet...
Ok, just wanted to
see if you were paying attention. There isn't really
a steak dinner...it's chicken...
To take away any risk,
I want to extend to you a full
60-day money-back guarantee.
If, at any time in
the next 2 months, you are not completely satisfied
with the exercises in this book, let me know and
you will receive a prompt and courteous refund.
No questions asked, no hard feelings. I stand behind
my programs and exercises 100%.
You have my word on
this and it's not something I take lightly.
If you're happy with your
current chest training and don't feel you need ANY improvements,
then I appreciate you reading this far :)
if you DO want better
results in your chest training...
...then grab these exercises
right now and put them to work. Don't
waste your time and energy with training that's not
getting you where you want to go.
For only $29.95
$19.95, you will
have full and INSTANT access to 53 of the most productive
chest exercises and training techniques I've ever
Your Copy of The Best Chest Exercises Now
for just $29.95
sells my ebook - they are a trusted online
retailer specializing in digitally delivered
products. When you purchase, you will be
taken to your download immediately. As this
is an electronic book, no physical product
will be delivered!
If you prefer to order a printed version,
questions? I've got answers...
Do I need special equipment for these exercises?
For some of the exercises, you'll need some basic equipment
like barbells, dumbell and benches. I'm a big fan of minimal-equipment
training so I like to do as much of training with very little
If you've got
a power rack, that'll give you even more options. If you
got bands or a cable cross-over machine, that'll give you
more options on top of that.
If you're concerned
about not being able to do enough exercises to make it worth
your while, I can promise you'll have plenty to do!
Can I use these exercises in any program?
These exercises can plug right in to just about any program
you're doing. In the book, I'll tell you exactly what the
best purpose of each exercise is so you know how to best
plug it into your training.
Am I going to get a lot of strange looks from people in
than likely yes, you will...and generally the next day,
you'll see those same people trying the exercise they saw
If you go to
the gym to fit in and be (and look) normal, then these exercises
are not for you. You can continue to look like 99% of the
people who train in your gym.
However, if you
go to the gym because you want RESULTS for the hard training
you do, a few quizzical looks is a small price to pay for
Me, I love to
get those looks :).
Can these exercises be done at any age? Can they done by
These exercises work great for
any age and it doesn't matter if you're male or female.
Muscle is muscle...it doesn't know how old you are or if
you're a man or a woman.
All it knows
is tension and workload and ADAPTATION.