Building chest muscles is a little hard for many people considering the fact that this is the hardest muscle group to train. Many of the beginner bodybuilders have failed training, others are still not where they want to be.
Many of my students have problems building a strong chest. Nothing to worry, I am here to help you guys. In this article I will tell you how does the chest muscle work and how to build big pecks (chest muscles).
Now the first thing that you will need to succeed in muscle gains is having the right equipment.
You can always train without weights at home, but buying a set of dumbbells and a barbell is going to be way better for you.
How does the chest muscles work
I have seen so many online gurus that are lying to many people that are just starting out, telling them that exercises like hammer curls (which train the biceps and the biceps only) are going to help you develop a strong chest.
OK lets take a look at how do the major muscle groups work in the upper body. The bicep muscle works by pulling objects (dumbbells, barbells, or even your body weight), the triceps muscles work by pushing, and the chest muscles work by stretching.It's that simple.
Now take a look at a simple exercise like the bench press, take a look at the movement of his hands, the wide grip helps him get a full stretch of his pectoral muscles (chest muscles). And when he is going back to the starting position he is squeezing the chest, to put even more pressure on his chest muscles.
How to train your chest muscles
OK so now you know how the chest muscles work, it's time for me to show you the best exercises that will help you build a strong chest in no time. But I will consider that there are people that want to train at home, probably without weights, that is why I will give out two examples.
With weights you can do a bigger variety of exercises that will train your pecs.
- Barbell Flat Bench press (middle chest)
- Barbell Incline Bench Press (upper chest)
- Barbell Decline Bench Press (lower chest)
- Dumbbell Bench Press (middle chest)
- Dumbbell Incline Bench Press (upper chest)
- Dumbbell Decline Bench Press (lower chest)
- Dumbbell flyes
With Body Weight
Training your pecs with body weights is also going to get you a good looking chest.
- Chest Dips
- Push-Ups (middle chest)
- Incline Push-Ups (upper chest)
- Decline Push-Ups (lower chest)
What this helpful?
If I have helped you with something with this article please share it. You are going to help out the blog a lot!
How to gain muscle
Muscle Building exercise Part 1
Muscle Building exercise Part 2
Muscle Building exercise Part 3
How to get HUGE