The chest muscle or pectorals major is a multi part muscle with lower mid and upper sections. It is a pushing muscle. It covers the rib cage above the midsection in the main part of the body. It is one of the strongest muscles in the body.
Men and women alike can look and feel more attractive by increasing the chest measurement. Increased strength certainly makes those pushing activities easier. Bodybuilders also want to train the chest as it is a major portion of the physique.
The pectoral workout is for you if you want to grow amazing chest muscles. If you’ve been trying to build chest muscle but aren’t seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.
How to Build Chest Muscle Step I – divide your chest work out
If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals “pecs” are pretty big muscles, which means you’re going to have work out different parts of your chest “one at a time” if you want maximum results and the fastest gains possible. It’s real simple. All you have to do is break down your chest workout or chest exercises to work out the 3 main parts of your chest.
These 3 parts are your:
Upper chest
Lower chest
Inner chest
Outer chest
Here are a few exercises you can use to build chest muscle very quickly.
Upper Chest Muscle Exercises
Incline Barbell Bench press
This exercise is very similar to the regular barbell bench press except that you will be using an incline weight bench and your upper chest will be the muscle group worked instead of your middle chest. Lift the barbell off of the rack and slowly lower it to about 3 inches above your clavicle (just below your Adam’s apple) and then press the bar back to the start position. Do not touch the bar to your upper chest this causes unneeded stress on your shoulder joints and takes the tension away from your upper pec muscles, which are what we want to be doing the work. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. When you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure.
Incline Dumbbell Flyes
Position yourself on a free standing incline bench, lying on it with your back flat on the bench. Grip each dumbbell with your palms facing inward toward one another. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one count. When returning to the start position, be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure.
Middle Inner Chest Muscle Exercises
Cable crossovers
This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position (if you are not sure how to do this, ask a trainer at the gym you workout at to assist you). While standing, grab each high pulley using a small one-hand attachment for each hand. The position of your body will look like a giant letter “T.” Slowly bring your arms together in a slow and controlled fashion. While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one count and then return to the start position and repeat.
Close grip barbell bench press
Lie flat on your back and grab the barbell above you with a grip about 12 inches apart. Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. But, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure
Lower Chest Muscle Exercises
Decline Barbell Bench press
Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is slightly beyond shoulder width apart. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position. Because of the angle of this exercise, touching the bar to your chest is actually ok with this exercise as doing so does not cause unneeded stress on your shoulders nor does it take the emphasis away from having your pecs do the work. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. But, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure.
Parallel Bar Dips
Find a set of dip bars and position yourself on them with your knees bent and your lower legs crossed. Slowly lower your torso down to where your chest nearly touches the front of the dip bar and then return to the start position and repeat until failure.
Decline Dumbbell Flyes
This exercise is very similar to both the decline dumbbell press and the Butterflies. Position yourself on a decline bench, flat on your back. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. Be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure.
By dividing your chest workout in this way you will not only build chest muscle fast but you build ALL the different areas of your chest muscle which leads to a bigger, stronger and wider chest.
For more detailed information on advice and routines that will visit: Chiseled To Perfection
Men and women alike can look and feel more attractive by increasing the chest measurement. Increased strength certainly makes those pushing activities easier. Bodybuilders also want to train the chest as it is a major portion of the physique.
The pectoral workout is for you if you want to grow amazing chest muscles. If you’ve been trying to build chest muscle but aren’t seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.
How to Build Chest Muscle Step I – divide your chest work out
If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals “pecs” are pretty big muscles, which means you’re going to have work out different parts of your chest “one at a time” if you want maximum results and the fastest gains possible. It’s real simple. All you have to do is break down your chest workout or chest exercises to work out the 3 main parts of your chest.
These 3 parts are your:
Upper chest
Lower chest
Inner chest
Outer chest
Here are a few exercises you can use to build chest muscle very quickly.
Upper Chest Muscle Exercises
Incline Barbell Bench press
This exercise is very similar to the regular barbell bench press except that you will be using an incline weight bench and your upper chest will be the muscle group worked instead of your middle chest. Lift the barbell off of the rack and slowly lower it to about 3 inches above your clavicle (just below your Adam’s apple) and then press the bar back to the start position. Do not touch the bar to your upper chest this causes unneeded stress on your shoulder joints and takes the tension away from your upper pec muscles, which are what we want to be doing the work. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. When you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure.
Incline Dumbbell Flyes
Position yourself on a free standing incline bench, lying on it with your back flat on the bench. Grip each dumbbell with your palms facing inward toward one another. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one count. When returning to the start position, be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure.
Middle Inner Chest Muscle Exercises
Cable crossovers
This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position (if you are not sure how to do this, ask a trainer at the gym you workout at to assist you). While standing, grab each high pulley using a small one-hand attachment for each hand. The position of your body will look like a giant letter “T.” Slowly bring your arms together in a slow and controlled fashion. While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one count and then return to the start position and repeat.
Close grip barbell bench press
Lie flat on your back and grab the barbell above you with a grip about 12 inches apart. Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. But, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure
Lower Chest Muscle Exercises
Decline Barbell Bench press
Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is slightly beyond shoulder width apart. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position. Because of the angle of this exercise, touching the bar to your chest is actually ok with this exercise as doing so does not cause unneeded stress on your shoulders nor does it take the emphasis away from having your pecs do the work. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. But, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure.
Parallel Bar Dips
Find a set of dip bars and position yourself on them with your knees bent and your lower legs crossed. Slowly lower your torso down to where your chest nearly touches the front of the dip bar and then return to the start position and repeat until failure.
Decline Dumbbell Flyes
This exercise is very similar to both the decline dumbbell press and the Butterflies. Position yourself on a decline bench, flat on your back. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. Be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure.
By dividing your chest workout in this way you will not only build chest muscle fast but you build ALL the different areas of your chest muscle which leads to a bigger, stronger and wider chest.
For more detailed information on advice and routines that will visit: Chiseled To Perfection
