How to Gain Chest Muscle

In this article are three exercises which will help you build chest muscle fast and easily. Even better, not very much equipment is required for getting started on working on those chest muscles. If you use the right exercises, building chest muscle can be a piece of cake.

Keep these exercises up even after building your chest muscles and they will keep your muscles toned and strong.

A common belief is that you can build your chest muscles by repetition after repetition of bench presses. Besides wearing yourself out, this won’t accomplish nearly as much as you might like it to. With a program in place that encourage consistency, effort and progression, you can build chest muscles fast.

Your diet is an important part of any muscle building program. A well balanced meal with some egg protein will get you started.

As for the actual workout, the routine doesn’t need to be long; you just need to focus the exercises down to what is necessary. 15-20 minutes should be easily enough.

Try tackling each of these exercises. Continue the exercise until you either can’t do another one, or you’d hurt yourself if you did another one. Avoid this second scenario at all costs, as you can do some serious damage to yourself and to your workout schedule.

Chin ups, leg extensions and leg presses are good for working on the back and legs. Try some bench presses to work on your chest and barbell curls for your biceps. Pullovers are a good way to build your triceps.

To build chest muscle specifically, try Heavy Barbell or Dumbbell Bench Presses. 4 sets of 6-10 reps will work well on your pectorals. Simply lie on a bench and lift a barbell from your chest into the air. The same thing can be done with an inclined bench for working on your upper chest muscle.

Heavy Dumbbell Flyes work on your outer chest. They are done by lying on a bench and lifting two dumbbells into the air so that your palms are facing each other. Extend your arms on both sides until you feel your muscles stretching. Don’t overdo this motion or else you will quickly hurt yourself. Pull the dumbbells back to the initial position and repeat. Again, 4 sets of 6-10 reps should do the trick.

Weighted Dips work on your lower and middle chest muscles. Lift yourself off the ground so that you are suspended between two parallel bars or benches. With a weight attached around your waist, lower your body until your elbows are bent no lower than 90 degrees. Return to the starting position and repeat for 4 sets of 6-10 reps.

Cable Crossovers will work on your inner and outer chest. Again, try 4 sets of 8-10 reps. This exercise simply involves pulling cables of a cable crossover machine towards your chest and then releasing them.

Eat right! A diet of high protein, limited carbs and only healthy fats will help you with building your chest muscles. After about 12 weeks of this workout, you will begin seeing the effect.

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