Are you ready to impress people at the gym and the beach with a bigger, more muscular chest? By increasing intensity into your workout pattern, consuming lots of calories to fuel your muscles, and working your chest muscles, you can build them in just a matter of weeks. Whether you're looking to become a professional bodybuilder or just looking to get in shape, there's nothing more impressive than big, muscular chests.
Step
Part 1 of 3: Concentrating Effort for Muscle Growth
Step 1. Try an explosive approach to weight training
Studies show that lifting weights quickly and vigorously will make muscles grow faster than if weights are lifted slowly. "Explosive" weight training is the key to getting big chest muscles. Instead of counting reps lifting weights, you can try to calculate the time in doing weight training. Set the timer for a minute or two and do as many reps as possible in the allotted time.
This type of exercise requires perfect technique. "Fast on concentric and slow on eccentric" is the most effective way to build muscle. On the bench press, push ups are a concentric exercise, while lowering the bar to your chest is an eccentric exercise. In the pec fly exercise, bringing the hands together is a concentric movement, while lowering the arms to the side is an eccentric movement
Step 2. Try as hard as you can
In addition to running your workout faster, you'll need to take a more intense weight training approach. Muscles need to be challenged to grow. This means you have to lift as heavy a load as you can lift for about ten reps. It doesn't matter how much weight you lift compared to others; if you lift weights heavy enough to challenge yourself, your muscles will grow.
- Determine the amount of weight you should lift by trying different weights until you find one that you can lift about 10 times before you have to stop. If you can only lift it about 6 times, then the weight is too heavy. If you can lift it 15 times, then the weight is too light.
- Running the exercises with a trainer is a good idea if you are a beginner. Make sure that you don't push yourself too hard, or you'll run the risk of injuring yourself.
Step 3. Keep adding weight as time goes on
If you don't increase the weight, then you will enter a stable period, and your chest muscles will not expand. Determine if you are still challenging your body every two weeks. Add enough weight to your workout routine to keep your muscles "shocked" as you work out.
Step 4. Rest your muscles effectively
You don't have to work your chest muscles every day. Muscles need time to heal and grow bigger and stronger between days of training. On days you don't work your chest muscles, do leg or back exercises. Also make sure to get quality sleep every night, so that the muscles can be repaired maximally each time you finish your workout.
Step 5. Do moderate-intensity cardio
Cardio exercises such as running, hiking, swimming, and team sports can improve heart health and provide other benefits that weight training does not provide. However, now is not the time to spend all your energy on running a marathon. Even so, try to do cardio for at least 30 minutes 5 days a week.
If cardio is interfering with weight training, reset your priorities and do weight training first and then move on to cardio
Part 2 of 3: Doing Chest Exercises
Step 1. Do the bench press exercise
The bench press is considered the single most effective exercise to build a large chest. Lifting heavy weights for several reps is a great way to build muscle. You can use a bench press machine, barbell, or even dumbbells to do the exercise.
- Get someone's help. If you're lifting weights to the point of failure (the point where your muscles can't physically hold the weight any longer), you're sure to need someone to help you with the weight. Make sure that the person is physically able to withstand any weight you may drop.
- Choose a weight that you can lift 7 to 10 times.
- Lie down on a weight bench. Grip the iron bar with your hands slightly wider than shoulder-width apart.
- Slowly lower the iron bar until it touches your chest. Then, return to the starting position.
- Repeat until you have completed this movement 5 to 7 times, or until you reach the point of failure.
- Take a break, then do 2 more sets.
- If you can do 10 reps easily, then add weight.
Step 2. Use dumbbells or a cable machine to do the fly exercise
Lighter weights are recommended for use in this exercise, because heavy weights are difficult to do in this movement.
- Lie down and hold a dumbbell or cable holder for each of you.
- Extend both hands right in front of you.
- Keep the position of both hands outstretched, then lower both hands to both sides of the body slowly.
- Return to the starting position.
- Repeat until you've done 3 sets of 10 to 12 reps each.
- Add weight once you can do 12 reps easily.
Step 3. Perform supersets for two or more types of exercises in a row
Supersets force your muscles to work harder because you start doing one exercise right after the previous one. Supersets can be very effective in building muscle.
For example, after you've done 10 reps on the flat bench press, move on to the dumbbell fly and do as many reps as you can. Alternatively, you can also do as many push-ups as you like after you finish the bench press set
Step 4. Try drop set
To do a drop set, reduce the load for each time a set of exercises has been completed and continue the exercise until you reach the point of failure.
For the bench press or fly exercise, do at least 10 reps. Reduce 4.5 kg of weight as soon as possible, then continue training until you reach the point of failure. After that, reduce 4.5 kg of weight again and continue the exercise until you reach the point of failure once again
Step 5. Do push-ups
For maximum results, do several variations of the push-up exercise. Nothing is more effective than the classic way of doing it:
- Spread your arms wider than shoulder-width apart, shoulder-width apart, or close together.
- Raise both feet on the bench to do a lower push-up, or place your feet on the floor and your hands on the bench to do an up push-up.
- Push yourself to the point of failure in every set.
Step 6. Do the dip exercise
Dip exercises can be performed on a dip bar or even between two high-back chairs.
- Hold your weight between a post or a chair, then bend your elbows and lower your body until you feel tightness in your chest.
- Return to the starting position and repeat.
- For better results, tie a weight plate around your waist or hold dumbbells with both ankles or knees while doing this exercise.
Step 7. Do pull-ups
Pull-up exercises will give a heavy load to both hands and also strengthen the abdominal muscles, especially the upper and lower abdominal muscles. This exercise will also make your back stronger.
Part 3 of 3: Great Muscle-Building Foods
Step 1. Eat healthy foods
This is important when you want to build a muscular chest. Eating too many refined carbohydrates and fats makes you feel too tired to train properly. You're also likely to end up gaining fat instead of muscle.
- Follow a balanced diet with whole grains, protein (meat, fish, eggs, tofu, etc.), fruits, vegetables, and fiber.
- Avoid sugary drinks, sugary foods, fast food, meats that are loaded with nitrates and hormones, as well as salty snacks.
Step 2. Eat more than three servings each day
When you focus on building muscle, your body needs a lot of fuel. Eating three normal servings of food each day will not meet your needs. Add two meals and make sure that each portion is larger than your normal meal. You may have to eat more than you need, but you'll be happy with the results when you see your chest thicken.
- Eat a healthy meal about an hour before starting your workout. Eat healthy carbohydrates like quinoa, beans, or brown rice, accompanied by light protein.
- Eat another serving after you finish your workout to repair your muscles and build stronger muscles.
Step 3. Drink lots of water
You should drink 8-10 glasses of water every day to stay hydrated and your muscles can process the protein you consume. Drink water every before and after exercise.
Step 4. Take supplements
Great muscle growth is often supported by supplements. Creatine doubles the natural enzymes the body produces to promote muscle growth and energy. Taking the recommended dose of creatine has been shown to help promote bigger and faster muscle growth.
Tips
- Warm up before starting any exercise by stretching and doing a set of exercises with light weights to prevent muscle spasms.
- Set the bench up or down when doing bench press exercises to work your chest muscles from different angles.
- Consult your healthcare professional before starting any exercise program.
- Breathe properly when lifting weights. You are advised to EXhale when lifting and INhale when lowering the weight. The general principle is that you should exhale when exerting force, for example when you pull (e.g. cable pulling) or push (e.g. bench press).
