If you want to become more muscular and more aesthetically pleasing to the eye then you will need to find a way to build up your chest muscles.
While there is no real shortcut, there are certainly right and wrong ways to achieve your goal.
Read on to discover a few tips on how to build a huge chest that you can show off proudly.
#1: The right exercises
As with any muscle group the key to building them is to work them. Therefore to build up your chest muscles you will obviously need to choose the best exercises for that particular muscle group.
In my opinion you should focus on the following muscle exercises:
This exercise is ideal for building up the chest muscles and you can perform them at home without any expensive equipment.
If you vary the angle of your legs and width of your arms you can focus the weight on different parts of your chest.
There are 3 basic types of bench press variations; flat, incline and decline. With each able to target different areas of your chest.
The grip you use on the barbell also has an impact on how the weight is distributed.
Dips and flys
To finish off your chest workout, the dips and flys are good as they are not “pushing” movements like the bench press and push up so will again work a different area of your chest.
#2: 100% intensity
If you are not working out to your maximum intensity then don’t moan that you are not seeing the results you want to see.
Your body responds to the effort that you put in. So if you give 100% then your muscles will have to work, leading to increases in both size and strength.
To help boost your intensity levels I would suggest the following:
Use a spotter
If you want to lift heavy but are worried about getting stuck under the bar then you need a spotter.
Not only will they ensure you do not get stuck but they can observe your form while also helping to encourage you through those last few reps.
Listen to some music
Up-tempo music can help you to lift that much more. It’s no good listening to something relaxing, you need something to get you pumped up.
Get some rest
To give 100% at the gym you need to make sure you get adequate rest out of it.
If you go to the gym tired then it is highly unlikely that you are going to be able to give your all when it comes to lifting.
#3: Your diet
While your workout is obviously an important part of the muscle building process, your diet is probably even more important.
Without adequate nutrition (read our bulking guide for a more in-depth article) you will not be providing the building blocks your body need to build that lean muscle.
For a start you will need to ensure you are consuming enough protein.
Experts agree that you should consume at least 1 gram of protein for every pound you weigh, this will give you the nutrients required to repair and grow new muscle tissue.
Some of the best sources of protein are:
- Lean beef
- Dairy (Milk, eggs, cheese, yoghurt etc)
- Protein powder
You will also need to look at your intake of carbohydrates too, as this is what will provide you with the energy required to workout to your max.
I would suggest choosing complex low GI carbs such as:
- Brown rice
- Sweet potatoes
The reason for this is that simple carbs (white flour and white rice) will not provide you with adequate energy, and will leave you feeling sluggish during your workout.
As well as protein and carbs, your body also need fat to function, it is a key component of muscle building, fat loss and heart health.
This does not mean that you should be eating junk food though, this is not the kind of fat I am talking about.
You should instead try to eat more food that contain healthy fats such as omega-3 fats. These can be found in the following foods:
- Olive oil
The final advice when it comes to your diet is to ensure you are eating at the correct times for your needs.
For example if you have just completed an intense workout then your body will probably be crying out for nutrients.
This is the perfect time to start off the process of repair and growth, so eat a meal full of protein and carbs.
If you fail to do so then your body may go into a catabolic state, which is not something that you will want to occur if your aim is to build muscle.
When you enter a catabolic stage your body will start to break down muscle tissue for energy.
My advice would be to eat within an hour of finishing your workout, and to grab a protein shake if you do not have time to eat.
Hopefully, these few tips will help you get the chest you want. There is no real secret, but if you stick to the basics you will soon start to see the rewards for yourself.