As a result, many novice bodybuilders will overexert themselves performing set after set of bench presses and cable crosses in a desperate attempt to build chest muscles. You really don't need that level of effort to get a great chest.
You must use proper technique, effort, and continually push yourself to lift more weight with more reps to build chest muscles.
If you set out to build chest muscles using weights, you will probably perform one of two weight training motions: a press or a flye. If you really want to get the most out of your chest exercises, you should stick with pressing movements.
While there is a place for flyes, high intensity pressing movements give you the anabolic effect that is crucial to maximize your potential to build chest muscles. I am referring to simple exercises such as dumbbell presses, wide-grip dips, and heavy barbell presses.
When you set out to build chest muscles, there are no magic exercises or techniques that will get you there faster. For impressive results, just stick with these basic presses along with overload and progression techniques.
You can build chest muscles using these proven lifts:
Flat/Incline/Decline Barbell Bench Press
The standard barbell press is a simple exercise that must be included in any workout plan to build chest muscles and enhance pectoral muscle size. With this exercise, you will be able to lift the maximum amount of weight you can control within this range of motion.
When you perform the incline press, you are placing greater stress on your upper chest region. Conversely, the decline press stresses the lower and outer chest muscle regions. The flat bench press gives you the best of both exercises since it works all chest muscle groups evenly. When it is your goal to build chest muscles, a large component of your routine should be the standard barbell press.
Flat/Incline/Decline Dumbbell Press
The dumbbell press is another key routine that will help you build chest muscles. One benefit of the dumbbell press over the barbell pres is that it involves a more natural range of motion. This works to lower the possibility of shoulder injuries.
It also does not allow you to "cheat" with one arm, as this bad form often produces strength disparities. The primary disadvantage is that the exercise does not allow you to lift as much weight. Regardless, the standard dumbbell press is a valuable exercise to help you build chest muscles.
Wide-Grip Dips
This is another valuable chest exercise that is rarely included in workout plans to build chest muscles. You can better target your pectoral muscles if you select a wide grip and lean forward. Otherwise you will primarily target the triceps.
If it turns out that lifting just your own body weight is insufficient, you can add additional weight by using a weight belt. The wide-grip dip is great combinatorial movement to build chest muscles.
Sample Chest Routines
Chest Routine# 1
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps
You should set out to achieve concentric muscular failure throughout the reps even though you are performing 5 to 7 reps per set. To build chest muscles, document your workout and progress in terms of increased weight and reps on a weekly basis.
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ReplyDeleteExercise regular. You can’t gain muscles without exercise. Different type of exercise is used for different muscles. For leg muscles; squats, leg extensions and leg curls and for shoulders lateral raises and shrugs. Repeat this three or four time in a day. When developing individual muscles exercise the person will need to focus on their individual needs. There may be need more to work on biceps and triceps than on backs or chest muscles. Diet increases your weight but exercise build muscles
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