How You Can Build Chest Muscles So Big That They Turn Heads
It is important to build chest muscles if you want to have a body that you can be proud of. Many men have the same problem that women do, of wanting a well-sculpted chest. It's far more desirable than the less than firm chest that they probably already have. To build chest muscles is hard work but there are several things that you can do to help you get that big muscular upper torso.
In order to be able to achieve this objective it is important that you focus on the muscles being worked, which is true for any workout. Once you understand what muscles are being worked and what their functions are, it will assist you in concentrating and focusing on them instead of on the weights you are lifting.
In the chest area there are two main muscle groups, the pectoralis major and the pectoralis minor. The pectoralis major is the group of muscles on top, the ones that are mostly visible and the pectoralis minor lie towards the top of chest near the shoulder beneath the pectoralis major muscles. Many will think that you should focus your attention on just the pectoralis major muscles but if you develop the pectoralis minor muscles you stand to push the major ones forward making them look bigger.
At any rate, because of the way the fibers in the muscles grow in so many different directions, it is best to target the chest from different directions. The basic uses of the chest muscles are to bring the arms and shoulders across the front of the body and also to push things.
To add build and definition to the upper torso there are two types of exercises that target these muscles. These are known as presses and flys. Although presses involve more than one muscle group, namely the shoulders and triceps and is therefore called a compound movement, the flys are more effective for isolating the chest and adding bulk. Exercises such as presses that involve weights help you to maximize not only your energy but your time as well. Flys, on the other hand, do involve more than one joint movement but are not call a compound exercise. When doing presses you move the weight away from the body by straightening the arms. Flys require you to begin with your arms stretched out to the side so that the body forms a "T" then the arms come together in the front of the body.
Considered to be the best and most effective way to build chest muscles is the flat bench press that you will be doing. The angle of the press will affect which part of the chest is targeted. An incline press will affect the upper chest and a decline press will affect the lower part of the chest. When holding the bar one needs to remember that by holding it with the hands widespread will target the outer chest. Likewise, holding the bar with the hands closer together will target the inner chest. If you are exercising without a spotter at the gym, it's important to make use of the different press machines available in order to stay safe.
For fly exercises, you will need to use either cables or dumbbells, as both are effective. However, it is important to alternate between the two. When using the fly exercise to work the upper chest do them on an incline, and on a decline to work the lower part of the chest. In order to target the whole chest area a flat bench is necessary.
The best way to build chest muscles is to decide on the amount of sets, reps, and weights that best suit you. Ideally, it is advisable to do 3 sets of 10-15 reps on each exercise. Beginning with the first set you will warm the muscles in preparation for the second, heavier set. The final set will help to cool you down. Efficacy depends on doing each of the motions slowly, although it is quite likely that by doing them slowly you will find that you are only able to do them using less weight. But this is no reason to feel discouraged, though, so do not give up. You will be getting the best possible workout and achieving better results. Remember to only increase the amount of weight you lift gradually, and soon you will see changes as you are on the way to developing that desired sculpted upper torso. - 17273
In order to be able to achieve this objective it is important that you focus on the muscles being worked, which is true for any workout. Once you understand what muscles are being worked and what their functions are, it will assist you in concentrating and focusing on them instead of on the weights you are lifting.
In the chest area there are two main muscle groups, the pectoralis major and the pectoralis minor. The pectoralis major is the group of muscles on top, the ones that are mostly visible and the pectoralis minor lie towards the top of chest near the shoulder beneath the pectoralis major muscles. Many will think that you should focus your attention on just the pectoralis major muscles but if you develop the pectoralis minor muscles you stand to push the major ones forward making them look bigger.
At any rate, because of the way the fibers in the muscles grow in so many different directions, it is best to target the chest from different directions. The basic uses of the chest muscles are to bring the arms and shoulders across the front of the body and also to push things.
To add build and definition to the upper torso there are two types of exercises that target these muscles. These are known as presses and flys. Although presses involve more than one muscle group, namely the shoulders and triceps and is therefore called a compound movement, the flys are more effective for isolating the chest and adding bulk. Exercises such as presses that involve weights help you to maximize not only your energy but your time as well. Flys, on the other hand, do involve more than one joint movement but are not call a compound exercise. When doing presses you move the weight away from the body by straightening the arms. Flys require you to begin with your arms stretched out to the side so that the body forms a "T" then the arms come together in the front of the body.
Considered to be the best and most effective way to build chest muscles is the flat bench press that you will be doing. The angle of the press will affect which part of the chest is targeted. An incline press will affect the upper chest and a decline press will affect the lower part of the chest. When holding the bar one needs to remember that by holding it with the hands widespread will target the outer chest. Likewise, holding the bar with the hands closer together will target the inner chest. If you are exercising without a spotter at the gym, it's important to make use of the different press machines available in order to stay safe.
For fly exercises, you will need to use either cables or dumbbells, as both are effective. However, it is important to alternate between the two. When using the fly exercise to work the upper chest do them on an incline, and on a decline to work the lower part of the chest. In order to target the whole chest area a flat bench is necessary.
The best way to build chest muscles is to decide on the amount of sets, reps, and weights that best suit you. Ideally, it is advisable to do 3 sets of 10-15 reps on each exercise. Beginning with the first set you will warm the muscles in preparation for the second, heavier set. The final set will help to cool you down. Efficacy depends on doing each of the motions slowly, although it is quite likely that by doing them slowly you will find that you are only able to do them using less weight. But this is no reason to feel discouraged, though, so do not give up. You will be getting the best possible workout and achieving better results. Remember to only increase the amount of weight you lift gradually, and soon you will see changes as you are on the way to developing that desired sculpted upper torso. - 17273
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For lots more excellent information about ways to build your pectoral muscles, check out grow muscle without lifting weights : upper torso and for building muscles in general, to the main building muscle site at growmymuscles.com
posted by X - Men at
7:06 AM
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