Three Great Ways for Building Chest Muscles
If you’re in the game of building chest muscles then you don’t want to waste your time with doing the wrong exercises. It is important to find the best exercises that will help you reach your goal. There are 3 great exercises to use when building chest muscles. They are the bench press, the dumbbell bench press and push-ups. They are simple yet very effective. Don’t waste time by working out on exercise machines. Use free weights and your own body to achieve the best results.
The Bench Press
If you have any shoulder problems then you need to skip this exercise. But if this is not the case then doing bench presses is great. When you are doing the bench press your triceps and front deltoids are being most affected because they are doing the lifting. But you also want to work your pectoral muscles. To accomplish this you can spread your elbows further out on the bar and when lowering the bar bring it to a higher position on your chest. Do not lower the bar to your neck area because this can lead to shoulder problems.
One of the most basic and effective exercises is the push up. When doing a push-up you are working your pectoral muscles and the deltiod muscles. For a beginner, make sure you do the push up correctly by assuring your body stays in a straight line when you raise and lower yourself. For the more advanced lifters you can perform push-ups on raised positions such as push-up handles, dumbbells or roman chairs. You can build more resistance by placing weights on your back.
The Dumbbell Bench Press
You can do this exercise on a flat bench or an incline bench. Use the dumbbells in varying positions. Have the palms of your hands pointed down towards the ground or you can have your palms facing in towards your body. You can choose one or both of these methods.
Duration of Training
You should limit your sessions to 30 to 45 minutes. Do not go over this time limit because the results will not be beneficial. Plan on working out 3 to 4 days a week. You can do 15-20 sets for each session. To also help your workouts mix up your routine at least monthly. Boredom is a big factor for causing people to drop out. To determine the amount of weight to lift will depend on your condition and strength. For building chest muscles you always want to keep increasing the weight level. You will need to perform heavy lifting in order to have success building chest muscles.
Feeding For Weight Training
You can’t be eating like you are on a diet if you’re building chest muscles. You have to be consuming the proper amount of calories from carbohydrates and protein. Protein builds mass muscle. Muscle mass will burn calories whereas fat does not burn calories. You have to determine what and how much to eat during weight training by using a good food guide. A good food guide will show you what are the proper food types to eat and when you should eat.
Maintain Your Records
When building chest muscles make sure you record your work out times and how much weight you are lifting. This is needed to let you know how you are progressing. If you do not see any progress being made then you are probably not working out hard enough. Then it is time to step up your workouts. Develop a proper mindset and determination. The only drawback is you’re going to need some bigger shirts!