How To Build Chest Muscles

When you put on a tight shirt is your chest popping out for all the world to see? A chest that anyone would be proud to have. Or does your chest look better when the lights are out. Small and unimpressive. If you want the kind of chest you always wanted now is your chance. Building chest muscles is easy with a little hard work and some sound chest building tips and techniques. If you stick to the following guidelines you will build chest muscles you can be proud of.

Best Chest Building Exercise

·Bench Press

The granddaddy of all chest building exercises is the flat bench press. Essential to this exercise is making sure that you use proper technique and control the weight throughout the whole movement. If you already have access to a weight bench and weights the following chest building technique should be included in your training program.

While you are laying flat on the bench align the bar directly above you. Pick the bar up off the bench supports and bring it down to the point where it hits you mid chest. Do not use momentum to raise the bar back to the starting position. You will do 15 repetitions for the first set. Your following rep scheme will be 12, 10 and then 8 reps. The last rep of each set should be done to failure, the point at which you couldn't do another rep without help. Follow this basic formula for several weeks until you feel positive in your ability to both handle the weight and control it without worrying about form.

·Dumbbell Flyes

Dumbbell flyes is another great chest building exercise. While laying flat on the bench grip two dumbbells, one in each hand. With bent arms lower the weight to mid chest. By lowering the weight as far as you can go you will get a great stretch for your chest.Squeeze your chest muscles hard at the top of the movement and contract the chest muscles as hard as you can. Same as the bench press do the same rep and set scheme. Your reps will be 15, 12, 10 and then 8.

Less is often better

When building chest muscles you should only workout your chest muscles once a week to allow time for these muscles to rest and to grow. Build a solid frame and foundation and you will be able to slowly increase the sets and reps. In the long run you will want to stress the muscles to the point of failure. It's been shown that going to failure (the point where you can't lift the weight anymore and need help to finish the last rep) will strain the muscles enough to force them to grow because of the amount of stress placed on the muscle.

If you are really serious about building chest muscles then you must include these two exercises in your weekly muscle building routine. It is crucial to mention that you need to routinely change your workout and integrate other strategies to help shock your body into growth. Adding other exercises that you know your body will respond to will take you to the next level. Remember that anything worth having is worth working hard for.