You see, I am a HUGE believer in giving you a TON of information (and that means FREE exercises to try out!) right up front so that you can make an informed decision about whether these exercises are right for you.

And I've got some good ones lined up for you below...

You need the RIGHT exercises that target the chest like GUIDED MISSILES, delivering the tension right where you need it and in the most efficient manner possible (which is CRITICAL, especially if you're a "hardgainer" with limited recovery resources).

From: Nick Nilsson
Author of "The Best Chest Exercises
You've Never Heard Of"

That's a picture of ME to the right.

Short life story, I've been training for more than 18 years...been a personal trainer for about 12 years...have a degree in Physical Education (covering advanced biomechanics, physiology, anatomy and kinesiology)...

For the majority of my 18 years of training, I've been relentlessly persuing better and more effective ways to train...and being conventional and following the herd just isn't in my DNA so if you're looking for "normal" training information, boy are YOU in the wrong place :)

I've Gone
From

This

To

THIS

Ready to order?

or keep reading!

prevent 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! Nothing gives you that spark to train like feeling your muscles rapidly responding and growing like a dry sponge dropped in a glass of water.

So here are those free samples I've got for you...

...and please...don't be shy to tell me how completely TRASHED your chest is when you get done with these. I love to hear that stuff!

Sample Exercise #1...

Low Pulley Push-Ups

Push-ups are obviously a classic exercise - when you think bodyweight training, it's usually one of the first exercises you think of.

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 same!

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 handle.

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 tension.

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...

One 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 row.

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 the dumbell.

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.

Now press!

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 other arm.

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...

Lying 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 shoulder.

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 ceiling.

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 top.

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 squeeze going.

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!

Read what hard-working trainers just like
you are already saying about my
"Best 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.
  

  George Hynec
  MA Training
  ISSA S.M.A.C, CFT
  Kettlebell Instructor
  
  

• "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 feel 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 Leigh, UK
  
  
  

• " I really love the exercises I've tried out so far. I'm very impressed with how innovative and effective the exercises are.

  Nick, obviously 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.

  Furthermore, you 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