Any chest workout planned should aim at developing these 3 factors.
1. Chest Muscle Size
2. Developing complete chest - Upper-, middle and Lower with clear lower and upper chest separation.
3. A great rib cage.
A great Chest Workout is the one which stresses on good chest size and shape.
Fundamental Chest Exercises
For overall chest development you need to do two kinds of movements - Presses and Flyes.
These 2 movements although are sufficient for overall chest development, they have to be performed at various angles as chest is a big muscle with many insertion points.
Tips to make every Chest Workout a great workout.
1. A good warm up
A good warm up with at least 2 light weight warm up sets will get you ready and pumped for the brutal workout ahead, sending blood to chest area and preparing it for the oncoming assault.
2. Concentrate on Building Musclesize first
In bodybuilding Size comes first. Then comes how to define them. The exercises in the Beginner Chest Workouts will help you create that best chest size ready to be chiseled later.
3. Range of movement
The greater the range of motion, the greater the muscular contraction and hence the best results. Dumbbell presses and Flyes are absolutely crucial for maximum growth.
4. Stretching the Chest Muscles between heavy training sets will help enormously. Never miss them
5. Never perform triceps exercises before Chest. Tired triceps will give up before chest, therefore chest muscles will be not optimally trained.
In addition to the Best Exercises you also need quality nutrition to build chest. Blat Your Chest is a complete program designed to build chest muscles. Check this amazing Blast your Bench now.
Definitely the king of all chest exercises and really should be found in your chest exercise program if you truly desire of how to build a bigger chest fast! And if you stick to the guidelines above, you will expect tremendoud results!
However, I noticed that alternating the width of the grip, you'll be able to strike the several sections of the pecs and help you to build chest muscles fast. Using narrower than a shoulder width, will aim for more your triceps and inner chest, whereby a wider grasp will target more your outer chest. One more technique that I use is an overwide grip. It enables me to sterech my pecs to it's maximum.
Learn to move heavy weights. I have generally executed bench presses utilizing a powerlifting technique and thereby was able to add 200 lb to my the bench press within just 3 years of working out. I generally perform low reps 5-8 and use a range of extreme methods like supersets and drop sets.
Lower the bar toward your chest slowly under control until it touches just below the pec muscles. In the bottom of the position, make certain to point your elbows a bit outward and keep the forearms end up perpendicular to the floor. Force the weight back up explosively but under full control.
2. Incline Barbell Bench Press -
However, I noticed that alternating the width of the grip, you'll be able to strike the several sections of the pecs and help you to build chest muscles fast. Using narrower than a shoulder width, will aim for more your triceps and inner chest, whereby a wider grasp will target more your outer chest. One more technique that I use is an overwide grip. It enables me to sterech my pecs to it's maximum.
Learn to move heavy weights. I have generally executed bench presses utilizing a powerlifting technique and thereby was able to add 200 lb to my the bench press within just 3 years of working out. I generally perform low reps 5-8 and use a range of extreme methods like supersets and drop sets.
Lower the bar toward your chest slowly under control until it touches just below the pec muscles. In the bottom of the position, make certain to point your elbows a bit outward and keep the forearms end up perpendicular to the floor. Force the weight back up explosively but under full control.
2. Incline Barbell Bench Press -
If you'd like to build upper chest fast, incline barbell press is the answer! And escpecially barbell press, which allows to use heavy weights! This exercise build the muscular strength and mass in the middle and upper pecs.
Varying the angle of the bench, you are putting more stress to your front delts, which is not the purpose of the incline press. However, front ıs going to be involved in pressing movements, but the higher the angle, the more your delts will take the role of lifting!
To Build power and mass quickly to your pecs, you can start by using a lower angle and as you progress, you can increase the angle. This will create the the sort of total improvement that build chest muscles fast and equally
Varying the angle of the bench, you are putting more stress to your front delts, which is not the purpose of the incline press. However, front ıs going to be involved in pressing movements, but the higher the angle, the more your delts will take the role of lifting!
To Build power and mass quickly to your pecs, you can start by using a lower angle and as you progress, you can increase the angle. This will create the the sort of total improvement that build chest muscles fast and equally
3. Parallel Bar Dips -
To build overall mass to your pecs, specifically in the lower area. It also builds triceps. Include parallel bar dips in your chest workout routine! I believe this exercise stress lower pecs much harder than decline bench press, as you are using your own bodyweight toward the gravity and therefore your whole upper body will stay contracted!
Lower yourself gently in as much as you'll be able to till you're feeling your pecs fully streched. Lowering yourself too quickly will put the pressure to your shoulder joints. Force yourself back up to the starting position, and instantly start another rep. You can use additional weight to add more weight. The farther you lean yourself, the greater strecth you will feel in your chest!
Lower yourself gently in as much as you'll be able to till you're feeling your pecs fully streched. Lowering yourself too quickly will put the pressure to your shoulder joints. Force yourself back up to the starting position, and instantly start another rep. You can use additional weight to add more weight. The farther you lean yourself, the greater strecth you will feel in your chest!
Dumbbell Flyes
This chest exercise is ideal for building and defining the inner chest muscles, so that you end up with the classic "line" down the middle of your pecs (just like the superheroes, right? :) )
Lie back flat on a weights bench with a dumbbell in each hand. Lift the dumbbells so that they are above your chest, arms slightly bent, and palms facing each other.
Now, lower the weights in an arcing motion, keeping your arms locked, until the dumbbells are roughly at the same height as your chest. Then start to lift them again back to the start position, in the same arcing motion. Imagine you are hugging a tree.
Try to focus on utilizing just the pectoral muscles for this exercise and it will help you to get a bigger chest.
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