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How To Build Your Chest  

Go Reviews Note: Using simple weight lifting exercises combined with sufficient protein and carbohydrates is the recipie for building chest muscle mass. Try this workout by Joseph.

by Joseph Tierney

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.

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 Desiccated liver Weight gainer Creatine which supplies energy to our muscles and is 100% natural HMB which is akin to one of the body's essential amino acids

The following are a set of exercises which can help build up the chest muscles.


Dumbbell Single Arm Bench Press

  1. Lie on our back on a bench with a heavy dumbbell in one hand along the side of your chest palm facing in.
  2. Hold your opposite arm straight out to the side for balance
  3. Push weight up so your arm is straight above your chest
  4. 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

  1. Use blast straps or chains
  2. Loop the straps or chains around the bar so handles hang a few inches off the floor
  3. Assume the standard push up position with hands grasping the handles so only the feet touch the floor
  4. Bend your elbows to lower your body until the upper arms are parallel to the floor, then push yourself up
  5. Do as many as possible
  6. Rest for 90 seconds

Do 3 sets


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

  1. Lie on your left side with the left arm bent and the head resting on the left hand
  2. Holding a light dumbbell in your right hand bend your right arm 90 degrees and tuck your upper arm against your right side
  3. Let the weight hang in front of your midsection
  4. Keeping the upper arm stationary slowly rotate your forearm until it points to the ceiling
  5. Then rotate your forearm back to its starting point

Do 12-15 repetitions then rest for 1 minute Do 2 sets


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.

About the Author

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