BBcom Featuring: The Chest Press Workout | Abel Albonetti and Chest Exercises for Men – Get Bulky at Home

It's time to crush chest with this advanced workout from athlete Abel Albonetti. Get ready to crank up the intensity with pause reps, super sets, giant sets, and intra-set stretching. 
► Get Abel's 30-Day Chest Training Program: https://bbcom.me/2UsDp2O 
► Bodyfit Training Programs: https://bbcom.me/397T1x5 
► Shop Muscletech Supplements: https://bbcom.me/2Oo5WD2

| The Chest Press Workout | 
1. Incline Barbell Press: 7 sets, 12/10/8/8/5/5/4 reps (Last set is a triple drop set.) 
2. 30 degrees Smith Machine Press: 5 sets, 10-12 reps (Last set is a triple drop set.) 
3. Dumbbell Flat Press: 5 sets, 12-15 reps Slow and controlled reps (Last set is a triple drop set.) 
4. Superset 
a. Kneeling High to Low Cable Fly: 8 sets, 12-15 reps 
b. Bench Push Ups: 8 sets, failure

Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. He knows they help build muscle for a balanced physique and push your training intensity to new heights.
 

Chest Exercises for Men – Get Bulky at Home

By: Arkin Kaman Do you know that there are chest exercises for men that do not require weights? These are the natural exercises that men can perform even at home. Yes you read it right, so set aside all the gym equipment as of the moment and exercise the natural way. Now that I got your attention, stick around and discover how to get bulky at home by reading the rest of this article. For men, the most common way to achieve an impressive chest that every girl will fancy about is by doing pectoral exercises. Chest exercises for men act on the largest muscle group in the body, thus making it the most active of all. Here are some of the chest exercises that do not require weights.

Spartans Push-up: This is a very advance kind of push up. This is one of the most effective chest exercises for men which can be performed without using any weights at all.

• Lie face-down on the floor.

• Relax while keeping your hands and legs straight.

• Place your left palm just below the pectoral while the right palm on the normal position when you do the push-ups.

• Start the push-up as you exhale, doing 3 sets with 15-20 reps.

Hindu Push-up: This is a chest exercise for men which is perfect for building strong, powerful and stamina-driven shoulders, arms and pecs. More than just an exercise, it also increases the flexibility of your spine.

• Stand with your feet spread wider than your shoulders.

• Bend down and put your palms on the floor as if you’re in a dog position.

• Bend your elbows while bringing your chest down.

• Ensure that your chest doesn’t touch the floor and move forward using your chest.

• Push until you go back to the dog position. Hold this stance for a second while allowing your chest to open up.

• Repeat for 10-15 times.

Stability Ball Push-up: One of the chest exercises for men which requires a stability ball, making it much more challenging than it appears.

• Get a stability ball and place it on the floor.

• Stand with the ball in front of you and bend down while you rest your abdomen on it.

• Roll yourself forward, supporting yourself with your hands.

• Rest your shins on the ball while keeping your hands shoulder-width apart.

• Do like a normal push-up as you inhale and exhale as you go back to your original position.

• Do 3 sets with 15 reps.

Chest exercises for men do not really require them to be in the gym and make use of any equipment. Yes, you can have the massive, shelf-like chest that you want even at home! For more tips in muscle building, feel free to visit: https://goto.bodybuilding.com/D6MZb

BodyRockTV Lisa Marie Featuring: Clean & Front Lunge and How to Do a Push-Up: Everything You Need to Know

Try as you may, if you want to be considered fit, you have to learn how to do a push-up. Push-ups are one of the most effective, most powerful exercises you can do to improve your total body strength and condition. That's why our trainers sneak them into so many of our Sweatflix workouts. Push-ups work, and they workhard................(continued below)

Of course, they're also hard work, and many people have difficulty doing push-ups. The common reason for this difficulty is simple: these people didn't learn how to do a push-up correctly in the first place.
Just like you have to walk before you can run, you have to build the necessary core and upper body strength to do a push-up before you can actually do a push-up.
Keep reading. 
This guide is going to teach you everything you need to do about how to do a push-up. From beginner to advanced options, we're going to give you all the tips, intel, and tools you need to learn to crush this classic compound move.

How to Do a Push-Up: Everything You Need to Know

• Muscles Used to Do a Push-Up
• Why Do a Push-Up?
• Beginner Push-Ups
• Intermediate Push-Ups
• Advanced Push-Ups
• How to do a Push-Up with Different Hand Positions
• Push-Up Workout Playlist

Muscles Used to Do a Push-Up

It would be easier to ask what muscles a push-up doesn’t work. Push-ups are a compound exercise, which means that they recruit multiple muscle groups. 

Triceps: Triceps are the three-headed muscle that runs up the back of your arms. 
Biceps: The two-headed muscle that runs the upper front of your arms. 
Back: Lats, rhomboids, traps--push-ups work all these muscles of your upper back. 
Chest & area: Pectoralis major and pectoralis minor, as well as the serratus anterior--the muscle located on the side of the chest, under the upper arm.
Core: Abs, transverse abdominals, lower back, obliques, glutes, hamstrings.
Legs: Quads, hamstrings and calf and shin muscles can be utilized in many of the intermediate and advanced push-up variations.  

Why Do a Push-Up?

If it wasn’t obvious from the number of muscle groups worked, doing a push-up is one of the easiest, most effective ways to create a stronger, leaner body. 

Increase Metabolism All Day
Doing push-ups burn just over 8 calories per minute--more than walking at a brisk pace. And, unlike walking, because push-ups are building muscle across many muscle groups, you’re burning more calories for hours after you’re done working out. 
Build Your Six-Pack
Adding push-ups to your workout is a great way to burn fat and build muscle all over your body--especially your core. In fact, if you want to rock a six-pack, push-ups are even more effective than crunches. 
Multi-Level Move
Push-ups never get easy, and they never get old. You can keep things interesting and keep the good, lean gains coming by increasing the challenge of your push-up variations.
From beginner knee push-ups to advanced decline spider push-ups, this move can evolve with your fitness level. (More on push-up variations for different fitness levels further down!)

Beginner Push-Ups

Don’t expect yourself to be able to do a full plank push-up straight away. Instead, ease yourself into this exercise and stay motivated with these beginner push-up modifications. Learning how to do a push-up starts with the more basic incarnations of this classic exercise. 
Note: Being able to sustain a plank is key to being able to do a full push-up, so while you develop your upper body strength with the variations below, also work on doing plank pose. 
Plank Pose

Starting on your hands and knees, place your hands under your shoulders and step your feet back so your legs are straight behind you. 

Keep your hips parallel with the floor and pull your belly-button into your spine. 
Don’t let your shoulders hunch up! Pull your shoulders blades back and down. 
Maintain a flat spine. 
Drop to your knees if need, but try to sustain plank for 10 seconds, then 20, 30, 40, 50 and finally a minute. This procession can take months, so be patient. Attempt plank pose at least 3 days a week for the best results.
Wall Push-Up

Stand facing the wall, about two feet back. Place your hands on the wall, slightly wider than shoulder-width apart. Keep your elbows tucked in and lower yourself toward the wall, keeping your eyes on the wall and head up--don’t look down. 
Push-up just before your chest hits the wall 
Repeat for 8-12 reps, for 2-3 sets. 
Counter-Top Push-Up

Stand facing a countertop, about two feet back. Place your hands on the edge of the counter, slightly wider than shoulder-width apart. Keep your elbows tucked in and lower yourself toward the counter, keeping your head up--don’t tuck your chin down. 
Stop and push-up just before your chest hits the counter. Repeat for 8-12 reps, for 2-3 sets. 
Knee Push-Up
Start on your hands and knees, then move your knees back about a foot so that your core engages (belly-button tucked into your spine) and your hips move closer to the ground. Don’t NOT allow your lower back to sag and keep your spine flat and long. 
Don’t round out your shoulders. 
Make sure your hands are placed slightly wider than shoulder-width apart. Keep your elbows tucked in and slowly lower yourself toward the floor, stopping and pushing up just before your chest hits the ground. 
Repeat for 8-12 reps, for 2-3 sets. 

Intermediate Push-Ups

The Classic Push-Up
Begin in plank pose. Keep your core engaged (belly-button tucked into your spine), your spine flat and long, and your hips parallel with the floor. 
Position your hands slightly wider than shoulder-width apart. Keeping your elbows tucked in, slowly lower yourself toward the ground, stopping just before your chest hits the floor. Push back up to starting position. Repeat for 8-12 reps, for 2-3 sets. 
Burpee Push-Up
Begin by performing one classic push-up, as explained above. Once you’ve pushed back up into plank pose, jump (or step, for a less challenging option) both feet forward so they land just beneath your chest. 
From here, jump up into the air, raising your hands above your head. (You can omit the jump if it is too challenging at first or if you have joint issues.)
Land softly on the floor. Place your hands on the ground, jump (or step) your feet back into plank pose and repeat the push-up. 
Repeat for 8-12 reps, for 2-3 sets. 

Advanced Push-Ups

Spider Push-Up

Begin in plank pose. Keep your core engaged (belly-button tucked into your spine), your spine flat and long, and your hips parallel with the floor. 
Position your hands slightly wider than shoulder-width apart. Keeping your elbows tucked in, slowly lower yourself toward the ground. As you lower your body, take your left foot off the floor and move it out to the side, bending the knee so that it touches the left elbow.
Stop before your chest hits the floor, push back up, and bring your foot back to starting position. Repeat on the other side. 
Repeat for 8-12 reps, for 2-3 sets. 
Decline Push-Up

Place your hands on the floor in front of you, slightly wider than shoulder-width apart.
Then, place your feet directly behind you on a raised surface. (A chair, Balance Trainer,Step Riser, Challenger Bar or Mini Challenger are all good options.)
You can get all this gear for up to 80% when you shop our New Year Blowout Sale. Check it out in-store. 
Make sure your spine is straight and long: your hips should not sag toward the floor but should be lifted parallel to the ground.
Lower yourself, stopping just before your chest hits the floor.
Push up.
Repeat for 8-12 reps, for 2-3 sets. 
Read more about why you should do decline push-ups here. 
Tricep Triangle Push-Up

Begin in plank position, then move your hands together, bringing the index finger of each hand together and the thumb together so that they lightly touch, and your fingers form a triangle.
Keeping your elbows tucked in, slowly lower yourself toward the ground, stopping just before your chest hits the floor. Push back up to starting position. Repeat for 8-12 reps, for 2-3 sets. 
Modification: Drop to your knees if you find this push-up variation to difficult at first. Even people at advanced fitness levels can find triangle push-ups challenging at first. This is because they take the bulk of the work out of bigger muscle groups, like the chest, and put it in your triceps.
The result is an exercise that’s amazing for creating stronger, more toned arms, but definitely challenging.
Balance Trainer Push-Up

Grab your Balance Trainer and flip it upside down so the ball is on the ground. 
Now, place your hands on each side of the platform and grip the handles. 
Step back to plank pose. Keep your core engaged (belly-button tucked into your spine), your spine flat and long, and your hips parallel with the floor. This will be challenging and require a ton of core strength since you will need to stabilize yourself on the rocking ball. 
Keeping your elbows tucked in, slowly lower yourself toward the ground, stopping just before your chest hits the floor. Push back up to starting position. 
Repeat for 8-12 reps, for 2-3 sets. 
Modification: Drop to your knees if staying in plank is too challenging. The Balance Trainer push-up requires (and develops) even more core strength and conditioning than standard push-ups, so just because you can knock-out dozens of regular push-ups may not mean you can do this (at first!). 
Single Arm Push-Up

Start in plank pose and master a one-arm plank, first. Your supporting hand should be directly under the shoulder. 
Make sure your shoulders are rolled down and back--no hunching. Place your feet a little wider than hip-width apart to give you solid support. (You can move your feet closer together as you become more adept at this move.)
Lower yourself to the floor. Stop before your chest hits the floor, then push back up.
Notes on how to do a push-up with one arm:
You will likely need to be able to do all the advanced variations before you can do this move. 
You can do a single-arm push-up against the wall, then counter-top, the Challenger Bars, then a Challenger Mini, then a low step and then the floor, if you're finding performing a one-arm push-up impossible off-the-hop--which many, many people will!
Also, focus on lowering yourself down, first. You may need to drop to the floor and then push yourself back up on your knees. The point is to expect a sizeable challenge from this move, but to keep trying!

How to do a Push-Up with Different Hand Positions

While you should always keep your elbows from bowing out during a push-up and you should always keep your spine flat and core engaged, your hand position is not a fixed fundamental of the move.

Yes, in classic push-ups your hand placement is always slightly wider than shoulder-width apart, but--as exemplified by spider push-ups--a seemingly small change in the position of your hands can be game-changing.
Use these different push-up hand positions to keep busting through fitness plateaus by keeping your body (and brain) challenged with variety.
Here are the two best push-up hand placement variations that anyone of any fitness level can try.
Narrow Push-Up Position: Move your hands together, right under the centre of your chest, so that they touch.
Great for training your triceps!
Wide Push-Up Position: Perform a push-up with your hands placed wider than shoulder-width apart. A palm-width wider is often enough of a challenge at first.

Great for training the spectrum of chest muscles!

Push-Up Workout Playlist

Now that you know how to do a push-up, put that knowledge in action. Here are our favourite Sweatflix workouts that include push-ups. 
Start today or save for your next workout! Not a Sweatflix member? Sign up for a 30 day free (no risk!) trial today. You’ve got nothing to lose and only gains to gain. 

BBcom Featuring: Build a Bigger Chest with the Plate Pinch/Svend Press | Mark Bell and Chest Exercises for Men – Get Bulky at Home

Mark Bell explains how use the pec pinch or svend press exercise to help add some size to your pecs and build a bigger chest.

► Shop Mark Bell's Sling Shot and Accessories: https://bbcom.me/2Pwk65Y
► Premium Fitness Plans: https://bbcom.me/2EtP6xi

| Pec Pinch Press or Svend Press |
You don't need to use a lot of weight for this one. Mark Bell is a very strong guy and he uses 10 pounds here. Even at what may sound like a light weight, you're still going to dig deep into your chest muscles for greater growth.

Chest Exercises for Men – Get Bulky at Home

By: Arkin Kaman Do you know that there are chest exercises for men that do not require weights? These are the natural exercises that men can perform even at home. Yes you read it right, so set aside all the gym equipment as of the moment and exercise the natural way. Now that I got your attention, stick around and discover how to get bulky at home by reading the rest of this article. For men, the most common way to achieve an impressive chest that every girl will fancy about is by doing pectoral exercises. Chest exercises for men act on the largest muscle group in the body, thus making it the most active of all. Here are some of the chest exercises that do not require weights.

Spartans Push-up: This is a very advance kind of push up. This is one of the most effective chest exercises for men which can be performed without using any weights at all.

• Lie face-down on the floor.

• Relax while keeping your hands and legs straight.

• Place your left palm just below the pectoral while the right palm on the normal position when you do the push-ups.

• Start the push-up as you exhale, doing 3 sets with 15-20 reps.

Hindu Push-up: This is a chest exercise for men which is perfect for building strong, powerful and stamina-driven shoulders, arms and pecs. More than just an exercise, it also increases the flexibility of your spine.

• Stand with your feet spread wider than your shoulders.

• Bend down and put your palms on the floor as if you’re in a dog position.

• Bend your elbows while bringing your chest down.

• Ensure that your chest doesn’t touch the floor and move forward using your chest.

• Push until you go back to the dog position. Hold this stance for a second while allowing your chest to open up.

• Repeat for 10-15 times.

Stability Ball Push-up: One of the chest exercises for men which requires a stability ball, making it much more challenging than it appears.

• Get a stability ball and place it on the floor.

• Stand with the ball in front of you and bend down while you rest your abdomen on it.

• Roll yourself forward, supporting yourself with your hands.

• Rest your shins on the ball while keeping your hands shoulder-width apart.

• Do like a normal push-up as you inhale and exhale as you go back to your original position.

• Do 3 sets with 15 reps.

Chest exercises for men do not really require them to be in the gym and make use of any equipment. Yes, you can have the massive, shelf-like chest that you want even at home!

BodyRockTV Lisa Marie Featuring: Kettlebell Complex and The 6 Minute Holiday Workout to Reduce Stress

Stress is an inevitable part of life, especially around the holiday season when stress levels reach unprecedented highs. Having a healthy stress response is a good thing: it helps has thrive. Keeps us on our toes. However, when the stress hormone cortisol is too high for too long, that's when you see problems.....(Continued below)....

.......(continued)......

• Poor sleep
• Anxiety
• Depression
• Irritability
• Poor focus
• Poor memory
• Appetite loss or gain

These are just some of the more common short-term side-effects of stress. In the long-haul, too much stress has been linked to an increased risk of insomnia, heart disease, diabetes, cancer, obesity and mental illness.
And the holidays are supposed to be a time of peace and joy. 
The truth is no one is going to present you with a chilled out holiday season. It's up to you to create one. This doesn't mean you have to decline every invitation and bow out of family traditions: simply that you have to make time to destress and nurture mental health. 

You can do this in as little as 6 minutes. Our 6 Minute Holiday Workout is a gentle and rewarding yoga session that will help boost your merry vibes and help you focus on the true meaning of the season: spending quality time with the people you love. 
So, don't get stressed out. Stretch out! Try our holiday workout. 
This holiday workout focuses on building awareness and strengthen your core. It makes sense: your core is the foundation of any yoga practice, and where we can begin to learn to develop soothing, deep breathing techniques that can help us unwind.
Grab your yoga mat and get started. Get the full BodyRock Yoga Beginner series in Sweatflix. New members can sign up for 30 days, free. Seizing this no risk opportunity is honestly one of the best gifts you can give yourself this holiday season. 
In addition to yoga workouts, Sweatflix also has thousands of other workouts of all types, for all fitness levels. Our community of members and trainers are here to help you get started in the BodyRock Insiders Group on Facebook, so after you sign up for Sweatflix ,join us there so you get the support you need to help you smash your goals.

BBcom Featuring: Upper Body Push Workout for Muscle Growth | Mike Hildebrandt

Want to take your chest, shoulders, and triceps to the next level? Sculpt every angle and build a bigger chest with Mike Hildebrandt's upper body workout for muscle growth.
► Swole and Strong Training Program by Trainer Mike: https://bbcom.me/2RjlpGK
► Shop Dymatize Supplements: https://bbcom.me/2sHIh8F
► All Access 7-Day Free Trial: https://bbcom.me/382eEPA

| Mike Hildebrandt's Upper Body Push Workout for Muscle Growth | 
1. Bench Press: 3 sets, 8-15 reps 
2. Dumbbell Shoulder Press: 3 sets, 8-15 reps 
3. Incline Machine Press: 3 sets, 8-15 reps 
4. Seated Side Lateral Raise: 3 sets, 8-15 reps 
5. Chest Dips: 3 sets, 8-15 reps 
6. Incline Dumbbell Fly: 3 sets, 8-15 reps 
7. BFR Triceps Cable Push-Down: 4 sets, 30/15/15/15 reps 

 | Swole and Strong by Mike HIldebrandt | Why chase just size or strength when you can have both? With an elite personal trainer as your guide, you'll feel the satisfaction of watching the numbers on the bar go up, while the mirror shows solid gains in muscle mass and definition. This cutting-edge program is perfect for building your muscular base, or for anyone who wants to have it all when they lift. 

 | Lift Big to Get Big | Stop trying to cram every goal into every workout! Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps. This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training (BFR) as finishers. 

 | Expert Instruction | Mike Hildebrandt is an experienced personal trainer, fitness model, men's physique competitor, and a regular guest on Bodybuilding.com's YouTube and Facebook video feeds. As a longtime proponent of daily undulating periodization-style training, he knows how to achieve two goals at once—and help his clients do the same! 

 | Seamless Workout Tracking | Tracking every rep, set, and weight of your workout has never been easier than with the Bodybuilding.com All Access app. You'll get daily workout tips to help you make the most out of every workout, plus a rest timer and more. When you want to get stronger, knowledge is power!

BBcom Featuring: High-Volume Chest Building Workout | Abel Albonetti's 30-Day Chest

 

Welcome to 30-Day Chest with Abel Albonetti! If you are looking to build a bigger chest try this high-volume chest workout which focusing on your upper chest.  (Video below)

► 30-Day Chest With Abel Albonetti: https://bbcom.me/2pjBIHy 
► All Access 7-Day Free Trial: https://bbcom.me/2nThG6l 

 | Abel Albonetti's High-volume Chest Building Workout | 

1. Incline Barbell Bench Press: 5 sets, 12/10/10/10/8 reps 
2. Incline Dumbbell Bench Press: 5 sets, 10 reps 
3. Dumbbell Bench Press: 4 sets, 10 reps 
4. Incline Dumbbell Fly: 4 sets, 10 reps 
5. Machine Fly: 4 sets, 12 reps 
6. Superset a. High-To-Low Cable Fly: 6 sets, 12-15 reps b. Push-Up: 6 sets, 12-15 reps 

You'll start this workout by focusing on your upper chest with back-to-back incline barbell bench press and incline dumbbell bench press, with double dropsets on the last set. The barbell allows you to push more weight, while the dumbbells force each side of the chest to work equally. You'll drop down briefly for a flat dumbbell bench press, then come back to the incline to isolate the chest with dumbbell flyes. After these and some machine flyes, you'll finish up with a superset of high-to-low cable flyes to hit the lower portion of the chest and push-ups to pump every last drop of blood into the muscles.

For every dropset, finish the last rep, then take about 20 percent off the weight—unless otherwise specified—and see if you can get a few more reps in with the lighter weight. Repeat this for the second drop of a double dropset. 

The goal of pushing extra reps with dropsets is to overload the muscles so they grow bigger and stronger after every workout. This is exactly how Abel trains, and it's a great way to bust through plateaus and achieve growth. There's a lot of volume in this and every workout of 30-Day Chest, but that's exactly what will help you build bigger muscles and transform your physique. Push yourself to finish every rep you can and earn your protein shake!

Beast Sports Nutrition Featuring: Beast Chest Day With Sean Sarantos and BodyRockTV #FitFam Motivation: Meet Ashley and Anna

Beast Chest Day With Sean Sarantos

An inside look at Team Beast Athlete Sean Sarantos performing one of his chest day workout routines.

Check us out at http://www.beastsports.com to see info on our Team Beast Athletes. Check back often for the latest articles on training, nutrition, motivation, workouts, recipes and more!

 Read blog posts from Sean Sarantos here: https://beastsports.com/?s=sean+sarantos 

Check out all our products and official merchandise here: https://beastsports.com/products/ 

 Sean Sarantos is a sponsored fitness athlete and a physical and occupational therapist. He enjoys helping others realize better health and fitness, and he also enjoys brightening everyone’s day with his sense of humor. He has created the Fit Freak Project, which is another way to help people realize their goals through exercise and nutrition.

BodyRockTV

 #FitFam Motivation: Meet Ashley and Anna

 

Come for the workouts, stay for the company! That’s the message behind the incredible successes of this week’s featured members of BodyRock’s #FitFam. Motivation and sheer grit will only get you so far. Being human means faltering, and when we do, having the right people around us can be the difference between staying down, and getting back up and moving on. That’s why so many of the stories featured in our #MotivationMonday blogs come from within our Insider’s Group on Facebook: it’s a community of like-minded people who believe whole-heartedly in the strength of support.
See how it’s changed the lives of these BodyRockers! And if you haven’t already, join our Insider’s Group!

Meet Ashley

I’m a mamma of three. I just started my own business and work another full-time job so time is tight. I was looking for workouts that didn’t involve me going to the gym, and were affordable. I stumbled across BodyRock and BAM!  It met ALL my needs. The BodyRock community is another reason I’ve stuck around. There’s no shortage of motivation with this tribe.

I’m a mamma of three. I just started my own business and work another full-time job so time is tight. I was looking for workouts that didn’t involve me going to the gym, and were affordable. I stumbled across BodyRock and BAM!  It met ALL my needs. The BodyRock community is another reason I’ve stuck around. There’s no shortage of motivation with this tribe.

Meet Anna

BodyRock is amazing! Not just with fitness but a whole lifestyle and support, so thank you! These are my results from Lisa-Marie’s anti-cellulite routine. I’d say it’s working!
Are you a BodyRocker who wants to share her or his story with us? We’d love to hear it! Submit your stories to lisa@bodyrock.tv.

BBcom Featuring: Build a Bigger Bench w/ Chain Flys & Chain Presses | Mark Bell and How to Get Rid of Butt-ne

Mark Bell from the strongest gym in the west, SuperTraining Gym teaches you how to increase you bench by adding chain flyes and chain presses to your strength training.

How to Get Rid of Butt-ne from BodyRock.TV

Acne on your butt—otherwise known as butt-ne— is a pain in the ass. It’s unsightly AF, and it can really put a dampen your confidence at the beach, or in the sack. After all, there’s nothing like screaming, red bumps to make you feel like slipping out of your rocking two-piece and into your sweats. 
While it undoubtedly sucks, butt-ne is quite common—especially among people who workout.  So, fret not and keep reading. Here’s everything you need to know to get rid of acne on your ass.

What’s Butt-ne?

First of all, facial acne and butt acne are not the same kinds of acne. They are entirely unrelated and been prone to one doesn’t necessarily mean you’re prone to another. 
So what exactly is butt acne then?
Well, BodyRockers butt-ne is an indication that an infection or irritation is present. The two culprits that lead to outbreaks of butt pimples are:

• Folliculitis: Folliculitis is skin inflammation caused by one of three things, an infection, irritation or blockage of hair follicles. Any of these reasons will cause your skin to flare up.
• Carbuncles: Kinda sounds like a car pile-up of pimples on your posterior, doesn't it? Well, it kinda is. Carbuncles are an indication that your folliculitis has gone untreated and morphed into painful under the skin clusters of cysts or boils. Just be warned carbuncles may cause scarring.

How to Get Rid of Butt-ne
Now for the doctor's orders, both types of ass-ne are treatable. But your treatment plan is dependent on which butt acne you've got. You family Doc will recommend:

• Folliculitis: You've realized that itchy butt comes with a mob of zits if it's just one grouping and not too intense, it could clear on its own. If you've got multiple patches, you've got a turf war on your hands, and it may be worth having checked out. Before things get ugly, your doctor can prescribe a topical antibiotic or antifungal cream (depending on the irritation). 
• Carbuncles: If you've allowed the mob of zits to erupt into warfare, you've now got painful cysts or boils meaning, you'll need oral antibiotics to treat the infection, and you may require your boils to be drained.

Prevention

If you’re prone to acne outbreaks on your butt, there are a few preventative measures you can take so you can keep that charming bacterial/fungal anywhere but your rear.

• Cleanse regularly with an antibacterial/antifungal soap to keep your hair follicles free of irritants.
• You can also grab our soothing and smoothing bath scrubs. Made with coconut oil, sugar, vanilla essential oil, cinnamon bark essential oil and cinnamon, this beautifying concoction will not only condition and clean your skin, but it can gently exfoliate as well, helping to unclog blocked follicles. 
• Mix up your wardrobe choices, so you're not always sporting tight-fitting pants like skinny jeans or spandex. Bacteria naturally sits on the skin's surface, and form-fitting clothing will push the bacteria into your pores.
• If you currently have a flare-up, try sitting on a warm washcloth. It'll soothe the affected area and help take out some of the bacteria.
• Wear 100% cotton undies that aren't too tight.
• Don't just rely on the effectiveness of benzoyl peroxide to kill bacteria, switch it up with tea tree oil creams. Even zinc creams are useful for treating acne.
• If you have sensitive skin, avoid the use of fabric softeners and opt for unscented options of your preferred laundry soap.
• SHOWER! Always shower after a HIIT or sweaty workout, don't just leave the colony of bacteria on your butt, this is a leading cause of folliculitis. And while you're at it, launder those workout clothing after every use...or else.

Say Good Riddance to Butt-ne

Nobody likes acne, least of all if it's on your a$$. It's not like you can contain the need to scratch your butt or tell the mob of pimples warring over space to buzz off. No, you have to be smarter. You have to prevent this from ever happening and treat any problems, immediately.

BPI Sports-10 Best Chest Moves

You can’t build a great upper body without working your chest. The best exercises to engage your pectorals and build your chest are listed below. The list includes 10 exercises, but start by selecting a few to work into your New Year’s training routine.

WARM UP PUSHUPS

Simple but not always easy, pushups are a great start to a chest training routine. Mix up your pushup variations and include diamond pushups, wide hand pushups and explosive or hand clap pushups.

WEIGHTED PUSHUPS

Once you are warmed up, try adding weight to your pushups by resting a plate on your back. Start with light weight and increase gradually.

ISOMETRIC CHEST SQUEEZE PUSH UP

Start like a regular pushup but keep your hands close together. You can use two barbells placed side by side to grip. Lower yourself down focusing on contracting the chest and hold for a three count then back up.

DUMBBELL PRESS

Sit on the bench with dumbbells placed on your thighs. Lift weights to your shoulder as you lie on the bench. With elbows to sides press dumbbells up until your arms are fully extended. Lower the weights to your chest, feeling a slight stretch through the muscle.

INCLINE DUMBBELL PRESS

Similar to the above process using an incline bench press. Raise the dumbbells to shoulder width and hold the weights so that your palms are facing away from you. This will be your starting position. Press dumbbells up until your arms are fully extended breathing out through the lift. Bring down slowly. Repeat.

BARBELL INCLINE BENCH PRESS

Lay on the bench. Place your feet flat on the ground. Take a medium grip a little more than shoulder width apart. Remove the bar and hold the bar above your chest with your arms extended. Lower down to your chest. Arch your back, retract your shoulder blades and drive through with the hips during your lift.

STANDING CABLE CHEST FLY

Grab the two pulley handles from either side of the fly machine. Stand with the pulleys to your sides. Bend over slightly. Bring cables together in a hug-type motion, keeping your elbows in a fixed position.

DIPS (WEIGHTED OR UNWEIGHTED)

Find yourself a dip station and grab the handles. While bending slightly at the waist, lower yourself down slowly and back up. Keep your legs bent. Add weight to a belt to increase the resistance.

MEDICINE BALL THROWS

Get exercise while getting out the aggression. Start standing next to a wall with your legs about shoulder width apart. Squat down and lift the ball. Keep your abs locked, slowly rotate your torso away from the wall than quickly reverse direction firing the ball against the wall. You can catch it on the rebound or pick it up off the floor and start again.

PEC DECK FLY

Sit on the pec deck with your back on the pad. If there is a foot lever, push it so the lever moves forward. Place your forearms on the padded levers. Hold the levers in place while flexing your chest muscles. Release the foot lever. Push the levers together in a smooth, even motion concentrating on the flex through the pectoral muscles. Keep control as you slowly bring your arms back to the starting positon.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.