For guys, the one group of muscles that stands out the most is your chest muscles. However, adding size here can be an uphill task, especially if you are relying on only one method. Apart from being a hallmark of strength, a good chest pec can often balance out your upper and lower body. Below you’ll find great exercises and nutrition tips you can use to help see you through to your goal!
5. Stretch the Chest
4. Squeeze to please
While this contracting motion can be achieved with flys, to use it on the bench press will require harder work. “Squeeze the bar as hard as you can,” says JDP Fitness’Jason Patmore. “You want to try and snap the bar in two!” Little tricks to keep the pressure on, like imagining a pencil being squeezed between your pecs, will encourage you to focus on the right muscles and carve your concave chest into a masterpiece.
Make Your Triceps A Higher PriorityThere's a reason why chest and triceps are so commonly trained together in training splits. If you really want to build your front, the backs of your arms will have plenty to say about how hard you can push it.
"In any kind of pressing motion, the triceps are going to be a pretty big secondary muscle group. If you're hitting that bench press pretty hard, and you're trying to go up in weight, building that strength, and you hit a plateau—it might not be your chest—it might be your triceps."very bit of size and strength you add there will pay off big-time.
So even if you're already training arms elsewhere in the week, don't be afraid to add extra work, or even an extra session, focusing on moves like Skull-crusher, Rope extension, Close-grip bench.
3. Use the right form
Have a personal trainer or instructor show you how to do your exercises using the right form. You should generally start with your arms fully extended, and use your muscles, not momentum, to complete each motion. Using the wrong form can cause muscle, tendon, joint, and ligament damage, so make sure you know what you're doing. If you can't complete a motion with a particular weight, it might be too heavy for you. For example, if you can't straighten your arms while you're bench pressing, ease off on the weight.
2. Lifting heavy but not too heavy
Heavyweights are essential for chest muscle building. However, weights that are too heavy are likely to cause the muscles to tear. So, find the weight that your body can comfortably withstand and use it safely (this is where your trusty spotting partner comes in handy).You should also consider the set and reps of weights lifted. Between 6-8 repetitions at 3 sets is a standard and useful option, or the popular ‘5×5’. In whatever set that you decide to use, ensure that you allow 1-2 minutes for resting. A good gauge of whether or not you’re lifting heavy enough is the last 2 reps of the last 3 sets – it should be almost impossible“If it doesn’t challenge you it won’t change you”As you lift weights for chest muscle building, ensure that you keep adding weight to every workout and keep using the same weight till you gain enough strength to move to the next weight.
1. Rest!
You are not supposed to work on your chest muscles every day. Muscles need time to repair themselves after being town throughout your session, and a constant battering of the muscles won’t give them a chance to repair and grow. Work on your chest between 1-3 times per week is advisable. Within a short while, you will begin to see the desired results, and they will motivate you to keep going.By following the techniques above, you will be able to build your chest and transform your shape. However, as you work to build your chest muscles, don’t forget about the rest of your body! Building a well-rounded muscular physique will not only help you aesthetically but will reduce your risk of injury and increase your overall strength.
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