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
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
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
- 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
- Push weight up so your arm is straight above
- Pause, then slowly lower the weight to the starting
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
- 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
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
Pause then reverse the motion until the weights
are again above you
Do 8-12 repetitions then go on to the parallel bar
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)
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
- 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
Do 12-15 repetitions then rest for 1 minute Do 2
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.
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