Chest Workout - 4 Key Factors on How to Build Chest Muscle Fast

Among the many muscle groups, chest muscle (pectorals) is often considered the most "showy" muscle; hence it is hardly a surprise that quite a number of men tend to focus on developing this muscle group to the point of sheer obsession. It's definitely not in the best interest of your body to over train your pectorals (or any other muscle group for that matter) as this would only lead to minuscule results or worse, excruciating injury such as pectoral tear.

Now admittedly, I was also guilty of over training this muscle group. The chest is often regarded as one of the most appealing part of the body hence many women find men with muscular chest sexually attractive. Anyway, I was a skinny hardgainer and extremely eager to improve my physique, so I started training my chest at least 3 times per week and performed all kinds of exercises in order to build my chest muscle and hopefully, attract the ladies as well (sad, I know). Alas, after several weeks of consistent training, I decided to throw in the towel as the efforts that I put in did not seem to indicate even an ounce of promise. I knew there was something amiss so as they say; 'it's back to the drawing board'.

I did a lot of research on this matter and plodded through various online and offline sources offering so-called "secret tips and tactics" to develop a killer chest. Most of them are utter nonsense! Finally it came to my attention that in order to build decent looking chest muscle fast; one has to focus on these 4 key factors:

1. Focus on presses - Start channeling your efforts on proven mass maker exercises. I'm referring to basic pressing compound movements such as barbell/dumbbell bench press and chest dips. These are the exercises that can truly make a difference to the overall development of your pectorals compared to dumbbell flyes or barbell/dumbbell pullovers. I used to believe that performing flyes consistently will help to create "razor sharp definition" around the outer part of the chest, no thanks to a dubious tip I discovered in many muscle publications and websites.

Now I'm not implying that flyes and pullover exercises are utter useless. They should also be considered every now and again, however pressing compound movements must be treated as the primary arsenal of your chest pumping workout. For bench workout, do mix in incline and decline presses to facilitate growth in the upper and lower part of your chest respectively.

2. Focus on gradual positive progression - Building highly developed pecs may take some time especially if you're hardgainer, but it's not impossible to have a noticeably muscular chest in a relatively short period of time. The key is to focus on slow but gradual positive weekly progression. This means that you must improve upon your previous workout session by either increasing the poundage, or add a rep or two and perform the exercise to total failure. I can assure you that this tactic can help you build a noteworthy chest muscle fast, generally in a matter of weeks provided that you employ them consistently, week in, week out.

3. Focus on intensity not frequency - As mentioned earlier, I was so desperate to pack on a decent set of pecs that I completely over trained them. Learn to minimize training frequency as intensity level is actually the key to transforming your chest from a flat, barren landscape, to barrels of massive proportion! Stop training your chest 3 to 4 times per week because it won't make any difference, trust me. It is best that you train your chest with maximum intensity once per week using the progression tactic for optimum development. This also applies to other muscle groups. Once a week with super concentrated intensity is all it takes to produce terrific results.

4. Focus on adequate muscle building nutrition - Without proper nutrition, it's near impossible to change your physique. Protein for example, is the key nutrient for building and repairing muscle tissues. Carbohydrates, fats, and other micro-nutrient support are also crucial for improving the quality of your physique. How are you going to build your chest muscle fast if you do not consume the appropriate ratio of muscle building nutrients? Always keep your diet in check, otherwise all your muscle building efforts shall go to waste.


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Article Source: http://EzineArticles.com/expert/Eugene_Armand/88429

How to Build Chest Muscles Fast - Get Massive Pecs

One of my personal favorite muscles to work is my chest. I just love the way it feels after a thorough workout. The pump you get is second only to a leg workout, but without feeling like you are going to puke. We are going to talk about how to build chest muscles fast by using a few techniques that have been proven to put mass on your pecs.

The first thing you want to do when learning how to build chest muscles fast is to concentrate on the negative portion of each rep. This is where you are lowering the weight to the chest after pushing it up and contracting the muscle. What you will do is slow down your negatives so that you are concentrating on feeling it in your muscle. This causes the muscle to get more pressure or strain which in turn will put more mass on your pecs. I recommend that you have a spotter when doing something like this because you will have times where you get so tired that you will not be able to push the weight back up again.

The second thing that is you must do is to separate your chest workout into different parts. There are about 4 different parts of your chest you can work. When learning how to build chest muscles fast you need to have exercises that hit the upper, lower, inner, and outer chest. By doing this you will increase the chests workload therefore adding more mass. For example when doing upper chest exercises you will do incline bench and incline dumbbell press. For lower chest there is barbell and dumbbell decline presses. The inner chest can be worked with exercises like the pec deck and cable crossovers. The outer chest is worked by doing standard benching with a wide grip. Stick to these two rules and you will add mass to your chest in no time flat.


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Article Source: http://EzineArticles.com/expert/James_M_Donovan/129956

How to Build Chest Muscles - 3 Great Pectoral Exercises

If you want to know how to build chest muscles that will be the envy of other guys and command the attention of women then you know just how important a broad muscular chest can be for strength, attractiveness and even personal charisma and confidence. Perhaps this is because the chest is one of the prime symbols of masculinity, sturdiness and strength that can define a person's body and even the clothes he wears.

To build a bigger chest you need to target the pectoral muscles that attach to your breastbone and fan out across the whole chest to attach to your arms and shoulder. 3 great pectoral exercises you can use to build a bigger chest are:

The Push Up

The humble push up is your best place to start for building chest muscles. While it may not be as good as exercises with weights it can be done anywhere and if you are starting it is a good way to simply train against your own weight. It also incorporates your core muscles, shoulders and triceps so is a great all round exercise as well.

When doing push ups remember to keep your back straight, your abs tight and when you lower yourself go right to the floor without touching it and make sure you lower slowly not drop!

The Bench Press

The bench press is an iconic exercise for a good reason. It really places some stress on the pectoral muscles and allows you to really pack some weight on that barbell to take you to your maximum press which will spark great pectoral muscle growth.

This can be a dangerous exercise though if you fumble and drop the bar. Make sure that when you are doing a bench press that you keep your bum and back on the bench and your feet on the ground. Make sure that you also have a spotter to help you if the bar becomes too heavy.

Parallel Dips

When learning how to build chest muscles fast you should always look to the simple dip exercise. Like the push up it recruits muscles not just from he pectorals but also from the arms and shoulders and if you have good form can really give a good upper body workout to increase chest size and the size of many other muscles.

Make sure when you do a parallel dip that you use proper breathing in that you breathe out when you lift yourself and breath in when you lower yourself. The lower you get before lifting the better the exercise but make sure you do not overdo it and hurt yourself!


These exercises are helpful, but if you want to know more on how to build chest muscles, biceps and all other body parts in the most efficient and fastest way possible you need to have a plan for your entire bodybuilding regime. This plan has to take into account diet, rest and the workouts to make the most impact on your body. Click below to find out more.

Skinny Bodybuilding for Hardgainers

Article Source: http://EzineArticles.com/expert/James_Mclain/269112