Best Way To Build Muscle

Posts Tagged ‘build chest muscles’

We have all viewed the sportsmen, bodybuilder, gymnast, athlete with the big muscly chest, deep and with impressive bulk. Many a bodybuilder strives for this impressive look. So how can you build muscle chest fast? Well, here are 7 sure fire ways to build muscle on your chest:

1) Well we all know that the bench-press is the king of chest exercises. That is certainly true, you can do inclines and decline versions too. Following good initial progress gains often slow down and decrease quite considerably. What about giving the bench-press a miss for a period of time, there are plenty of other great chest exercises to experiment with. Try playing around with these exercises: dumbbell flyes, cable cross overs, regular push-ups, tricep dips (be careful with your form) and so on. All of these place uniquely different stress on the chest muscles which help to keep the muscle guessing and stimulate growth.

Variances of grip (narrow or wide) can be used with all of the previously mentioned exercises, plane of movement variances e.g. incline flyes and of course by using barbells, dumbbell and even machines. 2) Mixing it up with all of these variations again places different stress on the muscle each time.

3) Make sure that the chest muscles receives adequate rest time too. If you do 5-7 sets for your chest very intensely then working out once every five days allows enough time for both growth, repair and rest to build muscle chest. Having less and you are putting yourself at the risk of wasting your time and energy through over training.

4) Specific exercises have to be used to target specific muscle groups. Try a including swimming in your exercise regime, I’m sure you have never seen a decent swimmer who did not posses a decent amount of chest muscle mass? Probably not, so for variety and for a cardio-workout try swimming it can really hit the chest muscle from a variety of angles. For a great chest muscle burn try swimming but not using your chest muscles.

5) Naturally decent muscle building nutrition needs to be maintained to support your chest muscle growth. In brief, 5-6 small meals every day made up of about 30% protein, 50% carb with the remainder supplied from fats should yield plenty of calories for muscle growth. Make sure you are taking on enough water each day too.

6) You are not able to train if you get injured and clearly your chest muscles receive a great deal of pressure from lifting. For this reason do some specific exercises for your rotator cuff muscle to prevent them from becoming injured. Lie face down on a bench with a shoulder relaxed and free off the edge. Move the entire arm forward and backwards whilst nearly fully locked with a light dumb bell. Performing these helps in strengthening the delicate yet important rotator cuff muscles.

7) Maintain focus and intensity in the gym. It can be all too easy to allow simple distraction to lower the intensity of your workouts. Don’t get involved in idle chat with others, wear head phones if that helps you stay focused, move swiftly between exercises and give everything to each rep!

With those tips in mind there is no reason why you too shouldn’t be the proud owner of big chest muscles!