How To Build Chest Muscles (aka HUGE Pecs)
How to build chest muscles is a question that guys email me quite often. Let’s face it, any serious mass seeker wants to improve the size of his chest and build more muscle mass.
After all, who wouldn’t want to build huge chest muscles? Huge pecs that command respect and draw stares form onlookers at the beach or pool. Building a big chest is not complicated,
and if you implement a few of these tips in today’s post, you too can be the proud owner of a bigger, stronger and more powerful chest.
How To Build Chest Muscles - Chest Anatomy
The chest is one big muscle but it has 2 parts, an upper and lower part. From an anatomy standpoint, the chest is grouped into two parts, the pectoralis major (upper chest), and the pectoralis minor (lower chest).
You need to use a variety of movements to hit your pecs and at various angles to stimulate maximum muscle growth. Hitting the chest from different angles will ensure that you’re breaking down and stimulating all of the muscle fibers in the chest.
Training the chest from different angles and with different exercise will develop symmetry and give you that broad and powerful looking chest that threatens to rip through your t-shirt.
How To Build Chest Muscles - Why You Must Use Free Weights!
For maximum growth, you absolutely MUST use free weights, aka dumbbells and barbells as opposed to machines, cables and bodyweight exercises. Any workout program that calls for too many machine movements in your chest workout will not be as effective as a program that’s mainly centered around heavy free weight compound movements.
Using too many machines will not elicit maximum chest growth because machine exercises lack the involvement of stabilizer muscles and limit your range of motion. These stabilizer muscles must be developed fully in order to have a truly impressive set of pecs.
Too many trainees use only 1 or 2 types of chest exercises and almost invariably, it's the flat barbell bench press and the dumbbell fly. Well, in order to build a big chest, you’ll need to do more than just these 2 movements in order to stimulate growth throughout the entire chest.
Don’t get me wrong, the flat bench press is without a doubt the king of all chest exercises, and dumbbell flyes are very effective at carving out a big and powerful chest.
How To Build Chest Muscles - Exercises
But in order to build a truly impressive chest, you’ll need to incorporate incline dumbbell presses, incline barbell presses, parallel bar dips and depending on your training experience, peck-deck flys and cable crossovers into your routine.
If you’re a beginner, train your chest up to three times a week as part of a whole body routine. If you have at least 1 year of training experience or you’re a seasoned trainee with a few years of training experience, only train chest once each week.
All chest exercises will not only work your chest but also your delts, biceps and triceps. So you need to focus, visualize and to concentrate on making the chest do all of the work during each movement.
Developing a good “mind-muscle” connection is vital as you’ll be able to feel your chest throughout the entire movement and you’ll be able to make your chest work harder instead of using your triceps, delts or biceps to power your chest workout. Also, make sure that you’re using a full range of motion and squeeze your chest muscles hard at every top of each movement.
Always lower the weight slowly and deliberately resisting gravity to stress your chest muscles to the max and elicit more muscle fiber breakdown which is the primary trigger to muscle growth.
A word of caution though. You’ll want to use a spotter or a knowledgeable personal trainer during your chest workouts for safety reasons, because you’ll be doing heavy presses which can easily result in injury if your form is off.
Another benefit of having a spotter is that when you’re reaching temporary muscular failure, you’ll have someone there to assist you to get those last few reps that will elicit maximum muscle fiber stimulation in your chest.
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