Every bodybuilder and weight trainer will have his or her favorite exercises for each body part.
That’s how it should be – as you progress through the various stages of learning you’ll understand what works best for you.
It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.
Know Your Chest Muscle Building Exercises – The Chest
Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program.
In this article we’ll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented.
Read more about Chest Muscle Anatomy on Wikipedia.
All exercises should be performed to failure with one set of six to eight reps.
1. Chest Workout: Dumbbell flyes
This exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:
- Hold dumbbells directly overhead.
- Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso.
- Use the pectorals to pull the weights back up to the starting position.
2. Chest Workout: Incline bench press
You can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally.
- Take a shoulder width grip.
- Lower the bar to the chest with the elbows pointed to the side.
- Return to the starting position.
How To Build Your Chest ?
Weight lifting is a growing sport today with many men, and women, using weights as a means to a better physique. Using weights can affect your entire physique but you need to know what exercises you should do for particular parts of your body.
Chest Workout Prerequisite
Before starting any weight lifting regime with which to build up muscle bulk in your chest, you need to make sure that
- your diet is sufficient for the workouts you plan to do.
- Draw up a nutrition plan, preferably with a fitness coach or with a seasoned weight lifter.
- Examine your protein intake; you need 1 to 1.5 grams of protein per pound of lean body weight. This should be spread throughout the day over as many meals as possible. Count 4 calories for every grams of protein.
- Examine your carbohydrate intake; you need 1.8 to 2.3 grams of carbohydrate per pound of body weight. Count 4 calories per gram.
- 15% of your diet should consist of clean fats such as olive oil, flaxseed oil, etc. Count 9 calories per gram.
- You should have 2500 calories per day.
- Prepare to eat on the road; it is wise to have previously prepared meals.
- Eat meals with your family then plan on 2-4 extra meals
- Drink a lot of milk
Remember that you need to recuperate. The more you eat and sleep the more you can train. Learn to feel your body and do the work it can handle.
Some supplements you can take to help with building muscle are:
- Multivitamins ( more on Jack LaLanne’s Liquid Vitamin & Top 4 Liquid Multivitamin Supplement )
- Desiccated liver
- Weight gainer
- Creatine which supplies energy to our muscles and is 100% natural ( Read also Creatine Supplement : Benefits, Side Effect and Top Creatine Supplement)
- HMB which is akin to one of the bodys essential amino acids ( check Top 7 Best Supplements For Building Muscle Quickly
Chest Workout Routine : Chest Building Exercises Routine
The following are a set of exercises which can help build up the chest muscles.
Dumbbell Single Arm Bench Press
- Lie on our back on a bench with a heavy dumbbell in one hand along the side of your chest palm facing in
- Hold your opposite arm straight out to the side for balance
- Push weight up so your arm is straight above your chest
- Pause, then slowly lower the weight to the starting position
- Do 5-7 repetitions with each hand
- Complete 4 sets, resting 2 minutes after each set
Dumbbell Incline Bench Press
- Lie face up on an incline bench and hold a pair of heavy dumbbells along the outside of your chest, with neutral grip (palms facing in)
- Slowly press the weights straight above your chest ( with arms straight)
- Pause, then lower to starting position
- Do 6-8 repetitions
- Do 3 sets, resting 2 minutes after each set
- Suspended Push-Up
- Use blast straps or chains
- Loop the straps or chains around the bar so handles hang a few inches off the floor
- Assume the standard push up position with hands grasping the handles so only the feet touch the floor
- Bend your elbows to lower your body until the upper arms are parallel to the floor, then push yourself up
- Do as many as possible
- Rest for 90 seconds
- Do 3 sets
Check the following video for How to do Dumbbell Incline Chest Press:
Dumbbell Incline Fly
- Lie on the incline bench and hold a pair of dumbbells above the chest with your arms straight, palms facing forward
- Keeping palms forward, slowly sweep your arms down and out to the sides in an arc until the weights are level with the chest
- Pause then reverse the motion until the weights are again above you
- Do 8-12 repetitions then go on to the parallel bar dip
Parallel Bar Dip
- Grab parallel dip bars and lift yourself until your arms are straight
- Keeping the elbows tucked close to the body, slowly lower yourself by bending the elbows until the upper arms are parallel to the floor
- Do as many repetitions as possible
- Repeat the superset (this set and previous set) once more
Side Lying Single Arm External Rotation
- Lie on your left side with the left arm bent and the head resting on the left hand
- Holding a light dumbbell in your right hand bend your right arm 90 degrees and tuck your upper arm against your right side
- Let the weight hang in front of your midsection
- Keeping the upper arm stationary slowly rotate your forearm until it points to the ceiling
- Then rotate your forearm back to its starting point
- Do 12-15 repetitions then rest for 1 minute
- Do 2 sets
Check this video for a step by step tutorials how to do Side Lying Single Arm External Rotation
The above exercises, plus some press-ups, should help to build your chest. With press-ups find out what your maximum bench press weight is and then work on from there.
Use the incline bench for your upper chest, the flat bench for your middle chest and the decline bench for your lower chest. Use slow, low repetitions and heavy weights since heavier weights develop muscle fibres that produce strength and power.
Chest Exercises For Beginning Bodybuilders
The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath.
The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.
Top 3 recommended Chest Exercises for Beginner Bodybuilders
For beginners, three safe but effective exercises are recommended:
1. Incline dumbbell press: Chest BodyBuilding for Beginner
3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.
2. Incline dumbbell flyes: Chest BodyBuilding for Beginner
3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.
3. Push-ups: Chest BodyBuilding for Beginner
3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles.
Done properly, the old fashioned push-up still offers benefits to the chest muscles.
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Suggest Chest Routine for Total Beginner Bodybuilders
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:
- Day 1: Biceps, Back, Abs
- Total Beginner Bodybuilders Day 2: Hamstrings, Shoulders, Abs
- Day 3: Quads, Forearms, Calves
- Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three.
At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Finally, 4 Tips about Build Chest Muscles Fast
Build chest muscle fast with the techniques you will learn from this short guide. A muscular chest will make you stand out from the crowd in a spectacular way, and this can be achieved with less time invested than many people think.
Here is how to build chest muscle fast.
Tip 1: Chest Muscles Workouts with Weight lifters
Build chest muscle fast by not ignoring half of your workout. It is a common mistake to think that only the time when you are striving to lift the weight is important, but that is simply not true.
The negative lifting, or release phase can help you speed up your development if you use it properly. Weight lifters at all levels of experience make the common mistake of allowing gravity to assist them.
Avoid falling into this trap, and the extra exertion will add greatly to the gains you make from your lifting. This is the most effective way to build chest muscles fast.
Read our guide to Weight equipment on The most common Free Weights Names and Pictures
Tip 2: Chest Muscles Workouts with Dumbbells
Use dumbbells, not barbells. Although working with barbells will still produce positive results, these will not be optimum, because you should be working each pectoral muscle separately.
The human body is never exactly the same on both sides, so when you lift barbells you are really allowing the stronger side of your body to compensate for the weaker side.
If you use a separate weight for each side, you can tailor the weight to each side’s needs, and produce far better results.
For more information about Dumbbells, check The Best 4 Days Dumbbell Exercises for Beginners [Full Workout Program]
Tip 3: Pull Ups Vs Chin Ups as Chest Muscles Workouts
Incorporate pull ups into your routine. Chin ups weren’t designed to build your chest, but when they are performed with a wide grip, they can be very effective in building the sides of your abdomen and the very outside of your pecs.
Following your mainstream chest press exercises, do a few chin ups, and you will notice the difference they make in helping you to build chest muscle fast.
There are also side benefits to this work, as your back and shoulders are developed in conjunction with your chest.
Tip 4: Build Chest Muscles Fast
Build chest muscle fast by making use of combo sets. As soon as you have finished on exercise, whatever that may be, don’t wait to have a rest period, move straight to the next exercise this can be effective with bench presses and then dips, or even bench presses and wide-grip pull ups with the extra work that your muscles will be doing, you can make some spectacular progress in a short time.
This guide has given you some important basics in learning how to build chest muscle fast. Apply them and you can benefit handsomely! Check out the links below for some extra resources.