The best way to build big chest muscles is by lifting weights and doing exercises specifically designed for your pectoral muscles. You can either work out at a gym or at home. But you will need to have access to a barbell, dumbbells, weight plates, a flat workout bench and an incline bench. If you are working out at home, you can use one those convertible flat/incline benches. The following are the exercises and explanations of what you will need to o build big chest muscles: (Do two chest workouts per week)
The main exercise for building a big chest is the bench press. The bench press is done while you are lying flat on your back and pressing a barbell up and down. Select a weight in which you can perform 10-15 repetitions for your first set. Do four to five total repetitions and stay between 6-10 repetitions during the four sets after the warm-up set. Inhale as you bring the weight down and exhale as you push it back up. Do not bounce the weight off your chest or arch your back. Strict repetitions will benefit your chest muscles the most as you will tear more muscle tissue down. The second exercise for building a big chest is the incline barbell press.
This exercise works your upper chest. Your objective should be to have a balanced chest that does not look overdeveloped in any particular area. Inclines are performed the same way as the bench press, except that your body will be inclined at approximately a 45-degree angle. Do four to five sets of inclines. Some days, you can alternate between barbell and dumbbell bench and incline presses. Dumbbells require more balance and tend to work your stabilizer muscles more thoroughly. The downside is that dumbbells can be quite cumbersome. It may also be difficult to lift the dumbbells up into position without a spotter.
You should finish your chest workout with flat and incline dumbbell flyes. Both flat and incline dumbbell flyes will stretch your pectoral muscles and enhance their shape. You can also help bring out the depth of your pectoral muscles. But the above exercises tear the muscles down. Ultimately, you will need to eat more lean protein and complex carbohydrates to build both muscles and size. It may help to increase the number of meals that you eat per day. Weightlifters require more calories and protein.
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