Welcome to my article titled Top 10 Tips On How To Build Bigger Chest Muscles. Your chest muscles are the key to making your upper body look bigger and stronger. Without a proper workout technique, packing on some muscle mass in your chest may be difficult to achieve. Therefore, following a proper workout regime is important to build muscle mass not only in your chest, but throughout your body as well.
In this article, I am going to give you some of the best tips on how to build bigger, thicker, stronger and wider chest muscles fast.
Top 10 Tips On How To Build Bigger Chest Muscles
1. Never Skip Bench Press
Bench press is indeed the best workout for your chest muscles; therefore you should never skip it. Bench press hits every single muscle fiber in your upper body, making your chest look more defined, pumped and masculine. It is always recommended to start off chest day with bench press as it is a multi-joint movement that requires more energy to perform than isolation exercises.
2. Perform Compound Movements
Performing compound movements is the key to building bigger and wider chest muscles. You should always start off your workout session with compound movements to put more emphasis on the muscle group that you are targeting as you will have more energy to do so. Forcing your pec fibers to lift more than they normally can will set you on the road to making greater gains. Thus, prioritising compound movements will help you pack on more muscle mass.
3. Hit Your Chest Muscles Twice A Week
The frequency of your workouts is very important to determine how much muscle you will potentially build. Over-training a single muscle group will damage your muscles instead of making them bigger and stronger. On top of that, under-training a muscle group will minimise growth as there is not enough stress to tear down your muscle tissues. Adding a second chest day in your weekly workout routine will help you hit your chest muscles harder, forcing them to grow faster than usual. Make sure you insert your second chest day a few days after your first to prevent over-training.
4. Increase Workout Volume
Doing sufficient number of sets and reps is also important when it comes to muscle building. A study has shown that high-volume workouts help to build muscle size by initiating the release of critical anabolic hormones responsible for muscle growth. Therefore, you should perform about 4 sets of 8-12 reps for each workout to increase hypertrophy in your muscles.
5. Select The Right Weight
Normally, you should aim on performing about 6-8 reps on compound exercises and 8-12 reps on isolation exercises for effective muscle building. Thus, selecting the right amount of weight is important to make sure you hit that rep range without being fatigued or reaching failure too quickly. You can always start off with a lighter weight first and slowly progress to a heavier weight if you are unsure about the amount of weight you are able to lift.
6. Hit Your Chest From Multiple Angles
Shifting between flat, incline and decline bench press allows you to target your chest from multiple angles. Each position puts more emphasis on different parts of your chest muscle. For example, incline press targets the upper pec region and decline bench press targets the lower pec region. Subtle differences like this can heavily affect muscle recruitment and overall growth. Hence, you should always include various workouts in your workout routine that targets your chest muscles from multiple angles.
7. Train To Failure
Training your muscle till failure means hitting your muscle group until you can’t perform any more reps on your own. This helps to initiate chemical responses within the muscle cells and stimulates anabolic hormones as well. It is important not to hit failure on every set as it won’t maximise your gains. You should consider only taking the last set of an exercise (your heaviest set) to hit muscle failure.
8. Explosive Movements
It is always better to make the movements explosive as it will help to build more muscle mass in your chest and allow you to perform more reps. An example of explosive movement is when you lower the weight down slowly to your chest and pressing it up fast during bench press. For starters, you should try performing as many explosive reps as you can in a set, then rest for 1-2 minutes and move on to your next set. This will force your chest to put more effort on pushing the bar harder.
9. Consume More Protein
As you all may know, protein is the key ingredient that leads to muscle building. If you want bigger and stronger chest muscles, incorporating protein as you post workout meal will help to replenish the glycogen stores in your muscles that are damaged. This will provide the nutrients needed for your muscles to grow bigger once they have recovered.
10. Try New Workouts
Changing your workout routine every 2 weeks is a great way to shock your muscles and keep them growing. You can add a few machine press exercises into your workout routine to put more emphasis on your chest muscles. Here are some of the workouts you should consider trying:
- Inclined Machine Press
- Reverse-Grip Bench Press
- Dumbbell Pullover
- Pec-Dec
- Bodyweight Flys
- Decline Cable Press
Conclusion…
As a conclusion, following all of the tips stated above will definitely help you to build bigger chest muscles fast. If your chest muscles are lagging, it is probably best for you to change your workout technique as soon as possible to see better results.
I hope you enjoyed my article titled Top 10 Tips On How To Build Bigger Chest Muscles. Please feel free to leave a comment below if you have any question about this article and I will get back to you as soon as possible. Thank You.
Original article and pictures take musclemassgarage.com site
Комментариев нет:
Отправить комментарий