You will gain muscle mass if you exercise regularly. There are not only two ways about it; 2 – 3 sets of 3 – 4 basic routines.
For better and faster results, do 8 – 12 reps in each set interchanging between the sets so that your body adapts to the load. In light to these basics, below are some chest muscle building workouts that are bound to give you quick results.
1. Bench Press
Most professional bodybuilders profess to the effectiveness of doing bench presses. In fact, bench press should be where to start since it allows you to exercise with are relatively heavy weights that intensively stimulate the growth fibers in your chest muscles.
Lay on a well-balanced and stable bench with your neck slightly elevated to be above the shoulder girdle. Grip the bar and ensure your grip is 80cm. Lift the bar of the support and lower it to your chest with the elbows diverging as much as possible.
Let the bar tap the middle of your chest slightly below your neck and then push it back up. Avoid pausing when the bar touches your chest.
Make sure you breathe correctly to inhale when the barbell reaches your chest and exhale once you have it pushed it up to the peak. Avoid bending your wrist when doing bench presses.
Also, the upward movement should not have your hands moving too far forward or backward, but you have let the movements be a little to your head when reaching the peak of the upward thrust. Ensure that your upward and downward movements are done exactly at the right angle and change the width of the grip with each new set.
2. Dumbbell Bench Press On A Flat Bench
It is an innovative technique borrowed from the bench press exercise, but it requires the use of dumbbells as opposed to barbells. The workout stretches your muscles, giving them a greater tension.
Each hand works independently, thus the need for mastering your balance and coordinating your movements. Try and do various rotations of the hands so that you can work on different chest muscles.
Firmly grip the dumbbells and bring them down to shoulder-width with your palms facing your feet. Push the dumbbells up and have your elbows firmly fixed in a comfortable position. Allow the pectoral muscles to endure some strain when you reach the peak of the upward motion and then slowly lower the dumbbells back to their original position as you counter their downward force.
You can start with one hand at a time and then finish the workout with both hands working simultaneously.
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3. Bench Press On Incline Bench
Most professional bodybuilders suggest that this workout should be done on the Smith machine. The device will allow you to do more weights without having to worry about the bar leaning backward or forwards.
Nevertheless, you can do it using the traditional method, on a bench, and with free weights. If done correctly, the routine promotes a rapid mass gain on the upper part of your chest muscles.
Have the bench at an incline (at an angle of 40 -45 degrees). Rest your back on the bench with the barbell overhead. Grasp the bar with a wide or medium grip and lower it slowly towards the clavicle or sinking in the chest, the latter stretches the muscles while the former offers a high intensity.
You can opt to do a set of one and the next to the other. Remember to breathe the same as when doing the standard bench press.
4. Dumbbell Bench Press At The Upwards Inclined Bench
The routine is perfect for building the upper chest. The use of dumbbells provides more significant stretch at when the weights reach the bottom during the downward movement and a better tension when you go back to the top. Since the hands work independently, there is more room for a longer trajectory, and this will activate the use of more muscle fibers which aids in the rapid increase of their mass.
Firmly hold a dumbbell in each hand and as you rest your back on a bench include at an angle of 45 degrees. Having your palms face inwards so that you can increase the intensity of the muscle contractions and have a maximum exclusion of the shoulders during the workout.
Alternatively, the palms can face your feet with the elbows in a natural position and the wrist perpendicular to the ground. Push the weights upwards and overhead until they touch each other, and it will contract your chest muscles. Try to have a light break in-between each up and down movement.
5. Bench Pressing On A Declining Bench
The effects of the exercise are felt on the bottom part of your chest. It is an intense workout hence should be done with a workout partner that will assist with raising and removing the barbell. It
Just follow the same standards as in those of doing inclined bench presses, but in this instance have the bench in a declining position (downward-facing angle).
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6. Pulling Dumbbells Flyes
The exercise will need you to lay flat on a bench with dumbbells in hand and then pulling them apart while towards your sides. It is an exercise that stretches the chest muscles, and the tension is highest when the hands are apart and feeling the full weight of the dumbbells. It is the ideal routine when winding up the chest building workout.
Use dumbbells of a medium weight as you lay on a bench. Light the weights and hold them over your chest with your arms straightened and the palms facing inwards. Slowly pull your hands apart as you lower the dumbbells slightly bending your elbows and until you feel the pectoral muscles stretch.
Ensure that you exercise caution by controlling the downward motion beyond a point that is uncomfortable. So pull your hands apart and downwards to the maximum point that stretches the pectoral muscles, then return the weights back up to their original position, which should also strain the pectoral muscles.
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The crossover is viewed as the best exercise to do at as the last workout that brings your chest muscle building workout to a close. It focuses on the lower chest.
Grasp the handles and ensure you have a firm grip as you stand at the center of the weight blocks. Take one step forward, having your feet firmly grounded to stabilize your body better and then lean slightly forward at an angle of around 10 -15 degrees.
Pull your wrists to have them in front of you as you allow the elbows to bend slightly and the palms facing each other; this will in effect pull the weight blocks upwards. Pull the wrists until they touch, hold them in place for five seconds and then let them part allowing the weights to drop as you resist the force thus allowing the chest muscles to stretch. You can opt to pull the wrist in front of you at the abs (just below the chest) or the hips.
I hope, if you follow these steps properly, your chest muscle will definitely be develped. Take care.