Step 1 You don't necessarily have to do a lot of incredibly complicated exercises to build chest muscles, they can even be built using press ups. Although their effect will be barely noticeable if you are already involved in more advanced resistance training, press ups can help give your muscles definition. Press ups are good for people who are just starting to think about building their bodies. An inclined press up is even better.
Step 2 One general piece of advice that you would do well to heed is to build chest muscles using free weights rather than a weight machine. It is sad to note that free weights are losing popularity in many gyms to the weight machines, but using free weights is still the best bet for the serious bodybuilder. Your muscles benefit from a more comprehensive workout the weight is lifted through several different angles, and more muscles are exercised in this way, leading to a more even development.
Step 3 Treat your muscle groups separately. The muscles in your chest belong to diverse groups, and if you can work each in turn, you will gain better results than average bodybuilders who ignore this factor. The chest has an upper and lower part. Inclined dumbbell flys and inclined barbell presses are effective ways of developing the upper chest, while the lower part responds well to declined barbell bench presses and dips on the parallel bars. The chest is also divided into an inner and outer section. The inner section can be worked with standing cable crossovers, and the outer section with flat bench press and flat dumbbell flys.
Step 4 Lift right up to your limit. By far the most effective way of maximizing the effect of your training time when you build chest muscles is to lift until you simply cannot lift any more. This can be a problem if you don't take care, and you should ONLY attempt this if you can find someone prepared to spot for you. The other person is then able to grab the bar and stop it doing you any harm, or pinning you down.
Your chest muscles are very noticeable, and one of the first parts of the body that people look at when they know you're bodybuilding. You now know how to build chest muscles for yourself.
One of my favorite all time lines from a television sitcom is "Would you rather have rock hard pecks or saggy man breast?" Well think about it, which would you rather have? Men aren't supposed to have breast so let's figure out how to get rid of those saggy man breast and build some rock hard pecks and massive chest muscles.
Follow these top 6 exercises to build your chest muscles and in no time you will have massive and impressive chest muscles.
Tip 1: Do not lock your elbows when you are at the top of the movement as this can put excessive strain on your joint. Keep elbows slightly bent.
1. Bench Press - This is an exercise that allows you to lift the most weight and is very popular in gyms. Unfortunately many people perform them incorrectly which results in a number of injuries.
Start by lying on the bench face up with your feet flat floor. Keep your abdominal muscles tightened so that your lower back is flat and protected. Keep your shoulder blades pinched together and focus pushing the barbell towards the ceiling with your chest muscles. Then slowly lower the weights back to the beginning position; do not let your upper arms go past the point where they are parallel to the floor as you can damage the shoulders.
Tip 2: Lifting the weight should be fast 1-2 seconds and lowering about 3 seconds. Much of the muscle building power of resistance exercises comes from performing this technique. So once you have lifted the weight, don't waste the rest of the exercise and just drop it.
2. Seated Chest Press - Very much like the bench press with the exception that you will be using a weight machine for this exercise. Because of using a machine this exercise is a bit safer than a normal bench press.
Adjust the seat for your height so the handles are level to the middle of your chest muscles. Focus on you chest muscles and squeeze as you push the handles forward. Slowly bring the handles back just to the point where the weights are about to touch weight stack (don't let it touch), then push back out again and repeat.
3. Dumbbell Flies - This exercise is very similar to the bench press and safer for those that do not have a spotter. It is also an exercise that forces you to use stabilizer muscles to keep the dumbbells under control.
Lie on the bench and hold the dumbbells out to your sides making sure to keep your elbows slightly bent. Now move the weights up in an arcing motion over your chest, then lower back to starting position and repeat.
Tip 3: Dumbbell flies will build the inner chest giving it a clear separation.
4. Cable Crossovers - This exercise is similar in motion to the dumbbell flies, the difference here is that cable crossovers keep tension on the pectoral muscles throughout the motion.
Stand with the pulleys locked into a position above your head, take a pulley into each hand and pull down so that you are now in a "T" shape. Standing with one foot in front of the other focus on the chest muscles as you bring your arms together in front of you. Hold this position for a second, then slowly release.
Tip 4: You should lower the weights with control so that it takes about 3 seconds to return to the starting position.
5. Pushups - A great way of working the chest muscles as well as the arms and building core strength. You also don't need any equipment to do this exercise.
Get down on the floor on your hands and knees, place your hands just a further than shoulder width. Now straighten your legs and push your feet up onto your toes, keeping your body straight. Bend your elbows and lower into the pushup position. Push back up to the beginning plank position and repeat.
Tip 5: Make sure to keep your head and neck in alignment with the rest of your body through the movement. Hold your stomach in tight to support your back and if you feel the need for support then you can do a modified pushup by placing your knees on the floor.
6. Straight Arm Pull Overs - This exercise is great for building the pectoral muscles and expanding the rib cage.
Lie on your shoulder crossways on a mat so that your head is hanging. Hold a dumbbell with both hands over your chest and slowly lower in back over your head in an arcing motion, then raise it to the starting position and repeat.
Always remember to help avoid injury, before doing any exercises you should stretch your muscles and be warmed up. You should also stretch the muscles after working out as resistance training tends to shorten the muscles and you want to avoid this. A good way of stretching these muscles is to hang from a bar to stretch your entire body. The weight of your body will act as weight and you will feel a stretch in your chest muscles.
Both Robert Thomson & Steve Hochman are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Robert Thomson has sinced written about articles on various topics from Personal Desktop, Finances and Pets. . Robert Thomson's top article generates over 450000 views. to your Favourites.
Steve Hochman has sinced written about articles on various topics from Lose Weight, Fitness and Marketing. Steve Hochman is the founder and CEO of Next Level Fitness. O.C.'s fastest way for you to get fit.