How to build your chest muscles effectively
In this post, we have covered some of the best and most basic exercises to build your chest muscles quickly. A quick peek into the local gym will reveal how most gym going folks die doing those bench presses and chest flies. If you think that this is a hyped exercise which never works, you are wrong. In fact, the bench press is one of the most effective and fastest ways to build your chest fast.
However, the road to building your chest does not end here. There are many other exercises to build the upper body swiftly and some of them are:
1. Incline bench presses
2. Decline bench presses
3. Flat bench presses
4. Incline bench flies
5. Dumbbell flies
6. Cable crossovers
7. Push ups (dips)
There are many others but these are the most basic exercises which you can do to increase the muscle strength, size and feel of your upper body. There are few other exercises which rival these when it comes to shaping the upper body and concentrating on these solely can give you all the required boosts to up your body building endeavors.
How to do the bench press
Doing the bench requires some practice apart from which, it is a relatively simple exercise. Here are some simple steps which will give you a fair idea about the job.
• Lie down on the bench with the bar directly over your eyes.
• Start with light weights if you are pressing for the first time. Otherwise, ask a helper to lift the barbell over your nipples. Settle the bar above your chest
• Now breathe in properly as you lower the bar slowly.
• When you push the barbell upwards, exhale.
• Repeat till your muscles fail or till you complete the set.
It is important to warm up your muscles before you bench press. So starting with lighter weights is always a good idea. The exercise usually tires out your shoulders and chest at the same though you may feel tension in your lats and triceps too which is a good sign of development. Say your max weight is about 220lbs (totally random figure used for example only!) You’d start with a warm up of about 90lbs and do 15 reps, then 140lbs for 8 reps, then 170lbs for 4 reps, then 200lbs for 1 rep. This ensures you’re not only warm, but ready to handle the weight without wearing out the area. You’re “primed” for doing the real work where you work the muscle to total failure. This is where you’ll achieve maximum muscle growth potential.
How to press bench effectively
These pictures collected from the web will help you to visualize the routine better.
That’s about it. Do these exercises regularly and soon sport the shirt tearing torso that girls die for.