Learn How to Build Muscle

Big Strong Chest Muscles Command Respect And Confidence

As the title of this article suggests, big chest muscles are basically the definition of alpha male. Developing a huge chest can increase self esteem and your overall physique, and is something all lifters strive to achieve.

In this article I will discuss the anatomy of the chest, some important exercises to perform, and finally, give you some killer chest building workouts.

To understand how your chest functions and how to effectively work it, you should know the basic anatomy of the area.Your chest is comprised of two muscles - the pectoralis major and the pectoralis minor.

The pectoralis major is the largest muscle of the chest and is responsible for four actions: flexion of the humerus, adduction of the humerus, rotation of the humerus medially, and helps you breathe in deeply. Your pectoralis minor is a small muscle that sits underneath the pectoralis major. It is a small, triangular muscle responsible for depressing the shoulder and bringing the scapula inferior and medially.

As you can see, your chest muscles will be worked by almost every movement involving the shoulders. Knowing this, you can begin to put together a chest routine. Your pectorals generally benefit from high weight, low set, low rep workouts. This method of training encourages hypertrophy and tears muscle fibers unlike any other style of training.

However, just training with low rep sets isn’t enough. If your goal is a well-proportioned chest, and you want to stimulate all muscle fibers, you need to perform low rep sets and high rep sets. Try this workout which incorporates both high and low rep sets to really blast your chest: 

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Warm Up:

5-10 minutes treadmill/bike
Arm Stretched
Arm Circles (using a 5 pound weight)

Flat Barbell Bench Press:

2 x 12 (warm up weight)
5 x 3-5 (increasing weight every set)

Incline Dumbbell Press: 

2 x 12 (warm up weight)
4 x 3-5 (increasing weight every set)

Chest Fly:

2 x 12 (warm up weight)
4 x 6-8

Cable Crossovers:

5 x 8-10

When done properly, this workout is intense and will leave your pectorals drained. For maximum results, do this workout once a week for approximately 4-5 weeks. If you find yourself plateauing or you haven’t been seeing results, try experimenting with different rep ranges, grips, rest time, and angles. Something that works for one person may not necessarily work for another, so it is up to you to figure out what gets you results.

The second component of building a bigger chest is your nutrition and recovery. Muscle is built outside of the gym, which is why it is important that for those 23 hours you are doing everything you can to improve your performance and strength.

Make sure you are properly hydrated and you fuel your body with enough protein, complex carbohydrates and essential fats. Giving your body the nutrients and vitamins is needs is a crucial aspect of building a bigger chest. Make sure that in conjunction with your nutrition you are leaving enough time for recovery.

Hopefully this article has given you a good sense of what you need to do to build ripped rock solid chest muscles and get the chest everyone else wants!

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turbulence training