The reason why the chest is develops much faster, is because the chest muscles are rarely under stress to any big extent in most daily activity, so as soon as they're subjected to stress of lifting heavy weight, they explode with tremendous growth and mass gain. Though, some theorists believe that this may simply be because of the fat that chest is so close to heart, allowing for almost immediate blood flow. Even at that rate, if the chest is so quickly developed, why is it that so few amateur bodybuilders really have a great looking chest.



It's best to use compound movements when working for any fast muscle group especially for size and strength. Compound exercises can be best described as the basic exercises that let permit the use of heavy weights. Compound exercises place much greater stress on the muscle being exercised but they benefit a large number of the stabilizing muscles as well. Isolation exercise are in direct opposite to the compound exercises. These are exercises that are specifically focused on one particular muscle group.

Bench press is the perfect example of a compound exercise. Although a simple exercise, but still it requires proper form and balance. It also develops a lot of supplementary muscles into play such as the triceps, and the deltoid. It is the simplicity of this exercise that really makes bench press such a effective and good exercise.

One of the most important thing in bench press, is maintaining proper form. In a machine exercise this is not a major concern. But when doing the bench press with a free weight barbell requires more control of the nervous system, this makes the muscles more anabolic. A bench press negates movement to a degree. A lot of people blow of their shoulders while benching, the delts give out really early when overloaded.

Most of the people take bench press as the best chest exercise. A large portion of this can be attributed to this due to effectiveness of the bench press. That line of thinking combined with people's adulation of the movement leads to the notion that this is "main" chest exercise. And as such it, its not uncommon to hear the question "How much do ya bench?"

But to what extent is it right? over-dependence on the bench press is what leads to narrow, low and ultimately imbalanced pec development. Not paying attention to the form to gain speed is the biggest culprit. Here's one tip that can really go a long way. If you train yourself while doing TV or listening to music then you might not be giving your hundred percent to bench press.

Resting for a longer period than necessary is another big problem. Your goal is to lift as heavy as you can, but taking longer portions in order to lift more weight is not going to bring you any additional benefit. Another advantage of working out without taking too much rest is that it induces the natural secretion of growth hormones. The most optimal time is less than a hour, beyond that any workout will hardly bring any gain. When you get to gym, take it as going to war. Don't go for a stroll.

I suggest that you go for a professionally designed complete muscle building program. Most of such program take care that they are covering entire body workouts and all exercises that can help you develop your muscle in proper manner. You can look for top muscle building programs like one designed by Sean Nalewanyj or Vince Delmonte, their programs are well known over Internet and should get you the results that you want. If you need more help you can take a look at the resources given below in the resource box.