There are a lot of different ways to get bigger. Bodybuilding is only one of them. Another is simply eating more food than you burn off. Still another is resistance training. The first two methods work for most people, but if you are serious about getting as large and muscular as possible, then you need to add resistance training to your regimen.
And the best place to start is with the big muscle groups in your chest. The chest is the biggest muscle group in the body and it is also one of the most underutilized. Most men are afraid of the chest because they think it is too hard or because they believe it does not look good to have huge arms and a tiny chest. Or perhaps they do not want to put forth the effort it takes to get a huge chest.
Whatever the reason, few men understand the importance of working their chest muscles. You see, when you work out your chest, you increase your metabolism for hours after the exercise is over. This means that you will be burning calories long after you have stopped sweating. In fact, if you have any extra fat on your body, you will probably begin to lose it from your chest first!
Best Chest Workouts To Do
1. Bench Press
The bench press is the king of all exercises for building muscle mass in your chest. It works almost every muscle group in your body. The bench press is one of the most effective and efficient exercises available for gaining maximum muscle.
To perform a bench press correctly, you must know how to do three distinct movements. First, you need to learn how to do the up and down movement. Second, you need to learn how to do the eccentric (downward) movement. Third, you need to learn how to do the concentric (upward) movement. Once you are familiar with these movements, you can begin working on any number of variations to make your bench press more challenging.
Furthermore, once you have learned the basic movements, you can add various other elements to make your routine more effective. One such element is to use a weight that allows you to do only eight repetitions maximum per set. If you use a weight that allows you to do more than ten repetitions per set, you will not only build more muscle, but you will also stimulate muscle growth faster. This means you will gain size much faster! Also, you should incorporate short rest periods between sets.
2. Push Ups
Push ups are another great exercise for building strength and size in your chest. Unlike the bench press, however, you will only be using your chest muscles when you perform a push up. As a result, you will stimulate muscle growth without building up as much weight as you would with the bench press.
That being said, you should still do push ups with enough weight to make the exercise difficult. You see, if you can do lots of repetitions of an exercise with little or no weight, you will stimulate muscle growth without putting stress on the muscle. This is especially important if you are just starting out and you do not have much muscle to begin with.
Perform push ups with your feet on a sturdy chair or on a low box. Also, try to keep your body straight from your heels to your head. That way, you will use less energy to perform the movement and you will stimulate more muscle growth.
3. Dumbbell Flys
On the whole, I prefer to have my palms face outward because it puts less stress on my shoulders. You know, when you bench press, your shoulder blades tend to draw together as you lower the weight. This is not so with dumbbell flys. With dumbbell flys, your shoulder blades remain more naturally spread apart. This makes the movement less stressful on your shoulder joints and, therefore, more efficient.
Perform dumbbell flys with enough weight to make the exercise difficult. Just as with push ups, you should use a weight that allows you to do only eight repetitions maximum per set. If you use a weight that allows you to do more than ten repetitions per set, you will not only build more muscle, but you will also stimulate muscle growth faster. This means you will gain size much faster! Also, you should incorporate short rest periods between sets.
4. Incline Bench Press
An incline bench press works your chest harder than a standard bench press. That is because your body has to overcome the force of gravity as it performs the movement. As a result, you will stimulate more muscle growth and you will gain size much faster.
To perform an incline bench press, you’ll need to add an incline platform to your bench press station. An incline platform can be anything from a low box (like the one you use for push ups) to a stable chair. If you are using a chair, make sure it has a sturdy back so that your body remains in a natural position throughout the exercise.
Set up your bench press station with the bar resting on the incline platform. Next, adjust the height of the platform so that your chest just barely clears the bar when you are standing over it. That way, you will be using only your chest muscles to lift the bar and you will stimulate muscle growth without putting stress on your shoulder joints. Use a bench with an incline of at least 15 degrees. That way, as you lower the bar, your body will have to overcome the force of gravity plus the resistance of the weight you are using.
Incorporate these exercises into your routine at least three times per week. Do them first with light weight and then increase the weight you use as you get stronger. Also, try to incorporate short rest periods between sets. Finally, make sure you are using enough weight to make the exercise difficult. If you can do lots of repetitions with little or no weight, you will stimulate muscle growth without putting stress on the muscle. This is especially important if you are just starting out and you do not have much muscle to begin with.