Three Great Ways for Building Chest Muscles
If you’re in the game of building chest muscles then you don’t want to waste your time with doing the wrong exercises. Go after the most effective exercises that will help you with your goal. There are 3 great exercises to use when building chest muscles. They are the bench press, the dumbbell bench press and push-ups. They are simple yet very effective. Don’t waste your time with exercise machines. Use free weights and your own body to achieve the best results.
1. The Bench Press
First, if you have shoulder problems than the bench press is not for you. But if this is not the case then doing bench presses is great. When you are doing the bench press your triceps and front deltoids are being most affected because they are doing the lifting. You really want to also work your pectoral muscles in this exercise. The way you accomplish this is by spreading your elbows farther out on the bar and lowering the bar to a higher position on your chest. Do not lower the bar to your neck area because this can lead to shoulder problems.
2. The Push-Up
One of the most basic and effective exercises is the push up. The push up works the triceps, the pectoral muscles and the deltoid muscles. For a beginner, make sure you do the push up correctly by assuring your body stays in a straight line when you raise and lower yourself. For intermediate and advanced lifters, you can do pushups on elevated positions such as roman chairs, pushup handles or dumbbells. You can also have weights placed on your back for greater resistance.
3. The Dumbbell Bench Press
You can do this exercise on a flat bench or an incline bench. You can use the dumbbells in various positions. You can have the palms of your hands pointed downward towards the ground or your palms can be facing inward toward your body. You can choose one or both of these methods.
Length of Training
You should limit your workout session to 30 to 45 minutes. Do not go over this time limit because the results will not be beneficial. Also you should plan on working out for 3 to 4 days a week. At each session, you should do about 15 to 20 total sets. To also help your workouts mix up your routine at least monthly. Boredom is a big factor for causing people to drop out. Determining the amount of weight to lift depends on your strength and your condition. For building chest muscles you always want to keep increasing the weight level. You will never have success building chest muscles unless you perform heavy lifting.
Eating For Weight Training
If you are building your chest muscles you can’t be eating like you are on a diet. You have to be consuming the proper amount of calories from carbohydrates and protein. Protein is what builds your muscle mass. Muscle mass will burn calories whereas fat does not burn calories. Do the proper research for how to eat during weight training and use a good guide. A good guide will instruct you the proper types of food to digest and when to eat during your training time.
Keep Your Records
When building chest muscles make sure you record your work out times and how much weight you are lifting. This of course will allow you to know how you are progressing. If you are not advancing in weight lifting then you are more than likely not working out hard enough. Then it is time to step up your workouts. You can do this with the proper mindset and determination. The only drawback is you’re going to need some bigger shirts!
