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The Hottest 5 Tips To Bigger Chest Muscles!
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
Chest Training Tip 1: Inclines
Use incline presses rather than flat-benches when developing the upper-pec region. It adds to workout stimulation by raising your bodies center of gravity higher towards your clavicle (increased tension) and aids in a stronger connection between the anterior (front) deltoids and pectoral muscles (making the chest appear larger).
Chest Training Tip 2: Dips
When doing dips, a seldom used but very effective way to develop chest thickness, I suggests leaning forward and keeping your elbows wide, which targets the pecs more and lessens the muscular stress on the shoulders and triceps.
Chest Training Tip 3: Cables
With a standing cable crossover, vary your hand position at the bottom of the movement. Sometimes finish with your hands at around hip level and other times at about shoulder height. The important thing is to bring blood into the muscle and train the entire pectoral."
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Chest Training Tip 4: Burn Out
After each set of bench press or dumbbell press (try to alternate them every other week), widen your grip (barbell) or your starting position (dumbbells) and lower the weight down to around 1inch from your chest, hold the weight there for a full 10 second count and then raise with the aid of your spotter to finish the set. This is a great way to work both endurance and burn out your pecs each set.
Chest Training Tip 5: Tear, Repair, Repeat
For your chest muscles to grow quickly, they need your full attention week in week out. You should aim to train them every 4-5 days with at least 72 hours repair time in between sessions. You need to tear the muscles fibers during your workout, allow them to repair with a well managed diet in between workouts and progress with intensity on your next workout for gains to occur at a rapid rate. Follow the system and your chest muscles will reward you within weeks.
I hope the above gives you a solid platform to train from and you can continue on with the more important aspects of developing your chest muscles.
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