execution of chest press

Workout tips for Chest bench press

Chest, its always the part that most of the gym buddies would love to focus on, yet i have come across with lot of beginner do not execute it right.

First of all , clear off the mindset where lifting heavier and you will get a bigger chest. This is an absolutely big mistake that you are making if you are aiming for the growth of your muscle.
Always lift with a proper weight where you can control and maintain the tension throughout the SET.

Point A

This would be our starting position and Point B would be our ending position

From Point A, control the weights down with just your chest muscle while not compromising your shoulder and down to Point B, do not rest on Point B and immediately contract it up back to Point A again. While pushing it up, remember that you are WORKING YOUR CHEST and not the other parts. This is all about your MUSCLE MINDING.

Keep practicing it with an appropriate weight with a tempo of 4010.

once you have master it, then only gradually increase the weight.

There are some points that we have to focus on which is 

- maintain the tension throughout the movement

- do not arch your back 

- go according your RANGE OF MOTION( if you are feeling discomfort at the bottom of the reps, try to search for your maximum range where you dont feel uncomfy and stretch more on the parts that you are feeling tight)

Lastly , feel the lactic acid that built up during the workout and you will feel the difference comparing to a heavy weight and uncontrolled workout.

If you have any questions about it, just leave your comment and i will try my best to solve your problem. 

What you have to Do before working out!

Before moving on with more about the technique of working out, SET  your GOAL first.
When it comes to setting a GOAL , it will always be  SMART goal. Dont just blindly follow what your friends do cause you guys might have different GOAL

Specific  ---- be specific of what do you want to be, whether you are training to be a bodybuilder or just a fitness enthusiast. As for me, i would just aiming to be a fitness enthusiast and aiming for a physique body

This is one of the picture during FIT WHEY CLASSIC 3.0 that happened in BANGKOK on OCT 2014, After this competition, i know that my body wasn't there yet and will be training harder to achieve even better physique, especially focus more on building an OVERALL THICKER body. 

Measurable --- how do we measure?? basically what i would look into is by stepping on a TANITA machine  and measure on my body fat percentage and muscle mass, my best way to see results is by looking into the mirror. Measure it every month to keep track on your progression and make changes towards your diet or workout if there is no improvement.

Actionable ---  be very clear of  what do you want and what is your current condition and choose the right workout path for you. If you are aiming for losing weight or burning more fat, weight training plus more cardio exercises , but if you are aiming for building muscle or weight increasing, more weight training with less cardio exercises but do not skip your cardio day. 

Realistic  ---   set a target which is realistic yet in a healthy way. i have seen someone that wanted to gain 10 kg in a month and ended up what they did were eating lot of junks food and caused the tummy bloated( 3 months pregnant)  it actually looks ugly yet unhealthy with that appearance. So set your goal which is realistic and keep it in a healthy way as you don't burn fat and build muscle over night. 

Timeline ---  Its often that i would advice  my client to review their goal in 3 months time. It takes time to see result as this sports is all about determination & discipline. The more effort you put , the more you get back.  Keep review your progress and make changes toward it so you could achieve better results. 

IT IS VERY IMPORTANT TO ALWAYS HAVE A GOAL AND KEEP REVIEWING AS THIS IS ONE IMPORTANT FACTOR THAT HELPS YOU TO GET A BETTER RESULTS INSTEAD OF JUST DOING FOR THE SAKE OF DOING BLINDLY FOLLOWING PEOPLE WHO HAS DIFFERENT GOAL WITH YOU!!! 

Besides setting goal, you have to understand which type of body you are as well.

would be talking more into body types next.....

Critical point to Build Muscle/ Fat loss

what are the purposes of working out? looking good as in more muscle and less fat? healthier body?

looking good and stay healthy would be my aim, many people often ask how to build bigger body or how to get lean, but initially we must keep our body healthy
, and that is what people often missing out, and I can always see people often Pushing Hard in the gym, but when comes to their diet, its totally speechless Where most of our diet is just too acidic as too many fast food diet, and delicious Malaysia foods that are unhealthy. ( well there are still Foods which are healthy)

Its just pretty simple, keep your body in an ALKALINE state. Lets see what are the benefits of keeping your body alkaline.

1-   Reduced risk of chronic diseases
2-   Lesser chance of getting cold &flu , as acid food causes the growth of unhealthy bacteria
3-   Boost your energy dramatically ( better performance at the gym)
4-   Slowing down aging process
5-   Keep your body functioning at its optimal level, our body performs it's best in an alkaline state, so if you are looking into building muscle or fat loss, you must first keep your body performing at it best.


That's why we always emphasize on a balance diet to  keep our body in an alkaline state so you are able to push 100% in the gym!!!


So what are the way to alkaline your body?
 For me , it's pretty simple. I will  add on LEMON into my water daily in the morning!!! The benefits of lemon is just so amazing.
- it flushes out toxins
-  rich in vitamin C
-  containing pectin fiber that benefit for colon health and act as antibacterial
-   MAINTAINING PH LEVELS
-  helps reducing pain and inflammation in joints as it dissolves uric acid
There are many more benefits of it, just add on lemon water early in the morning and you will notice the differences.

Eating more Alkaline food is very helpful as we have been always consuming too much of acidic food. Some example such as Almonds, Asparagus, Avocado, Broccoli and many many more, but those are my favorites ^^

KEEP YOUR BODY HEALTHY SO YOU ARE ABLE TO PERFORM BETTER, WHEN YOU ARE ABLE TO PERFORM BETTER , YOU ACHIEVE YOUR GOAL EASIER!!!!!

Scitec Nutirtion Review

What are the main factors that you are really looking for when purchasing supplements ?

PRICE? QUALITY? TASTE ?

For me, QUALITY would be the first factor hat comes to my mind, it's something that our body going to consume it  and it may just harm your body or affect your performance if you are purchasing something which isn't good in QUALITY

That's why I am choosing SCITEC NUTRITION

  Here are some of the factors why SCITEC NUTRITION for ME

They have their own production factory and it's not OEM ( produced by a third party and just stick their logo on top on it)

It would be more reliable when they have their own factory that will do all the R&D , DESIGNED OF PACKAGING , and the most IMPORTANT is that they did LAB TESTS on the products before it is distributed FRESHLY out from the factory

What is better than company that really did the tests as there will be no arguing with lab tests, and every batch of the protein has their own unique numbers where theyare able to track it.

You guys can just simply visit the main websites of SCITEC NUTRITION to have a look at the full range of products and more details about them.YEAH ITS MORE THAN 200 PRODUCTS with more than 100 Flavors.

Mean while, access SCITEC MALAYSIA  to have a look at the available range in MALAYSIA.
Feel Free to drop any comment to ask more about it.

The common mistakes in the gym

1.    Skipping warmup..... The most common mistake, no matter you are on weight training or cardio, start light and slow. Don't shock your body in a sudden as this might really cause bad injury

2.  Maintaining the right posture.... CHEST UP , CORE TIGHT !!We always mentioned this but how many that can really keep the entire RIGHT posture till the end of the workout. There are plenty of mirrors in the gym so keep attention to your posture during your workout all the time, it's not only for you to SELFIE

3.   Understanding the Correct technique of workout ...... Understand the movement of the muscle, Let go of your EGO , pick a lighter weight and control the form instead of swinging the weights up to finish your reps. You could get a better results if you do so.

4.  Dehydration  .....  We are losing water during our workout through SWEAT , so REHYDRATE  before , during and after workout is very important. As dehydration will cause bad performance ,  and we wouldn't want that to be happened. 

5.  No well planned program..... It's often to see people doing the same workout daily without any changes, we should train each of our body part accordingly for overall performance. Always plan your program so you will not be wasting your time in the gym and complain that no results is seen. 

Your plan could be just very simple, think of which body parts you are going to train with how many sets, reps or the sequence you want it to be done in advance this won't take much of your time

6.  Leaving the gym without cooling down.... Cool down allows your body to recover from the intense workout and stretching afterward would helps to lengthen the hard worked muscles. Spend at least 5 minutes to stretch after every workout day and you would see that performance will be better. 

My journey

No doubt, that's me few years back.... I think I was only 60 kg at that moment. Start working out when I was at the age of 20, starting with 0 knowledge and I know nothing about gym and exercises. Just simply push and pull ( which I can see a lot of beginner doing now)  until I gained through experienced and being taught  by some experienced friends, and started my personal trainer career after that and certified by ACE. 

And now, my body weight stands at 75kg 10% of body fat. I am aiming to gain up to 80 kg in another few months yet maintaining in even lower body fat percentage and stand up on the stage for some competitions. 

Fitness is all about passion, discipline and dedication. Your muscle will not grow and fat won't be burnt overnight, so you just have to spend some time to see results, that's why you will need to be very disciplined in it and without the passion you would have give up easily. So keep fitness as your habit instead of  blindly follow the trend. 

Stay tuned for more info 😉😉

Just a rough introduction of me😉

Hi, just a little intro about my self as a personal trainer and this blog would be fully sharing most of  my experiences and knowledge about fitness to everyone. As all of us are in the learning stage still, so hope you guys could share your experience and knowledge as well so we could advance our self more . NEVER ENDING LEARNING


You guys can also check out SCITEC NUTRITION Review over here as well. As I will do some review about it as well.