When you look at body builders, one of the first things you notice is the size of their chest, but how do body builders get their chests built up so quickly?
Here are some quick tips that you should consider when you’re boosting the size of your chest.
Understanding the chest and fighting misconceptions
First off, you need to understand how the chest works. The chest has two main muscles known as the pectoralis major and minor. These two muscles work together to help move your arm in three main directions; down, inward and ahead.
The chest is your centre, so even if you’re looking to build up other parts of your body, you want to make sure that your chest is ready to go as well.
You want to make sure that you don’t make the common mistakes that people make while they’re training their chest area.
For example, training your chest muscles four times a week while using dead weights is a waste of time, particularly in the case that you're thin.
You can't make your chest bigger with standard weights or utilising activities like dumbbell swings.
Training your chest, even if you’re doing it three or four times a week, won't make it larger unless you consume more nutritious food, particularly protein.
Lastly, although your chest has two principle heads, it is still all one muscle and contracts together. You can't detach your upper or lower chest; you need to focus on the entire thing.
So how can you boost the size of your chest?
The way to increase the size of your chest muscles is to consume more and to get stronger.
As we mentioned above, your chest will never get large when you're underweight. Check the base weights for your stature.
To put on weight, you will have to consume at regular intervals and concentrate on increasing your daily calorie intake.
What exercises should I perform?
You want to make sure that you’re pushing yourself hard when you’re trying to increase the size of your chest.
Free weight compound activities like the squat, the deadlift, bench presses and overhead presses are the quickest approach to develop overall muscle quality and mass.
Do them regularly and push yourself as hard as you can without hurting yourself.
As you can tell, these particular exercises will also help train your legs. As your legs get stronger, it will help to produce the growth hormones, which will, in turn, help boost your chest.
Focus on these activities with free weights, and alternate with some machine work.
Also consider doing exercises like chin ups and pushups, which also puts a lot of work into your arms as well as your chest.
Make sure you get plenty of rest
One of the biggest mistakes that bodybuilders make is that they don’t rest enough. Your muscles develop when they rest, not when you are training.
At the most, you want to do intense training about two times a week, three at the absolute most.
Consume the appropriate calories so your chest gets the supplements it needs to recuperate and develop. That way, you’ll start to see the changes in the recovery time, and you will start to bulk up more easily.
Check your form
Another important thing that you need to consider when boosting your chest size is how you’re doing your exercises.
A partial bench press doesn't work your chest through a full extent of movement. Touch your shirt on the path down and straighten your elbows at the top.
Lower the weight as slowly as you can under control and then lift as quickly as you can on the way up for the best results.
Focus on your goals
In any sort of training, you want to make sure that you’re focusing on your goals.
You should remember though that regardless of how you prepare and whether you consume the same as your idols, you'll never get the same muscle shape.
When you build your muscles, you have to focus on YOUR training and diet.
In any case, the state of your muscles is hereditary and because of that, you will have to be patient while you’re training. Particularly in case you're still an adolescent.
Your body is still in development and you won't get the chest improvement of a young adult if you’re still just a teenager. Your chest will change as you push forward and grow older.