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Do Not Waste Your Time Building Chest Muscles





 
Do Not Waste Your Time Building Chest Muscles

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

 It is important to find the best exercises that will help you reach 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 time by working out on exercise machines. 

Use free weights and your own body to achieve the best results


The Bench Press

The Bench Press


If you have any shoulder problems then you need to skip this exercise

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

But you also want to work your pectoral muscles

To accomplish this you can spread your elbows further out on the bar and when lowering the bar bring it to a higher position on your chest

Do not lower the bar to your neck area because this can lead to shoulder problems

The Push-Up

The Push-Up

One of the most basic and effective exercises is the push up

When doing a push-up you are working your pectoral muscles and the deltiod 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 the more advanced lifters you can perform push-ups on raised positions such as push-up handles, dumbbells or roman chairs. 

You can build more resistance by placing weights on your back.

The Dumbbell Bench Press

The Dumbbell Bench Press

You can do this exercise on a flat bench or an incline bench

Use the dumbbells in varying positions

Have the palms of your hands pointed down towards the ground or you can have your palms facing in towards your body

You can choose one or both of these methods

Duration of Training

You should limit your sessions to 30 to 45 minutes

Do not go over this time limit because the results will not be beneficial

Plan on working out 3 to 4 days a week

You can do 15-20 sets for each session

To also help your workouts mix up your routine at least monthly

Boredom is a big factor for causing people to drop out

To determine the amount of weight to lift will depend on your condition and strength

For building chest muscles you always want to keep increasing the weight level

You will need to perform heavy lifting in order to have success building chest muscles

Feeding For Weight Training

You can’t be eating like you are on a diet if you’re building chest muscles

You have to be consuming the proper amount of calories from carbohydrates and protein

Protein builds mass muscle

Muscle mass will burn calories whereas fat does not burn calories

You have to determine what and how much to eat during weight training by using a good food guide

A good food guide will show you what are the proper food types to eat and when you should eat

Maintain Your Records

When building chest muscles make sure you record your work out times and how much weight you are lifting

This is needed to let you know how you are progressing

If you do not see any progress being made then you are

probably not working out hard enough

Then it is time to step up your workouts

Develop a proper mindset and determination

The only drawback is you’re going to need some bigger shirts