Build Chest Muscles In 4 Simple Steps
Building ripped chest muscles is something all lifters aspire to do. In this article, we will talk about four
simple steps that can have you on your way to building a bigger and better chest!
First, it is important to understand the anatomy of the area if you are to learn how to work your chest
Your chest area is made up 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. Performing these
actions will invariably work both the pectoralis major and the pectoralis minor.
The first simple step to an effective upper chest workout is:
lift heavy. Your pectorals respond very well to heavy weight and low repetition movements. There is without a
doubt, a correlation between the amount you can bench press and the size of your chest.
Heavy weights performed at low rep ranges encourage muscle hypertrophy and help tear muscle fibers faster. Now,
this is not to say that you will not benefit from low weight high rep movements, but in general bigger muscles are
built using a large amount of weight.
The second step to bigger pectorals is: always change up your routine and experiment. If you seem to be at a
plateau or are not seeing results anymore, try switching up your chest building routine. There are so many great
exercises out there that settling for just a few is nonsense.
For example, if you’ve been doing a flat barbell bench press and having been see development in your upper
chest, move to an incline bench press. Changing the angle of the movement (incline, decline, flat) will help work
different areas of your chest.
Another great way to switch things up is to change your grip or form of resistance. Instead of using barbell for
everything, try dumbbells. Dumbbells are great for working the stabilizing muscles around the chest and helping you
see a well-rounded chest.
Step number three is: nutrition. This is something a lot of lifters neglect when trying to build muscle. Most
people don’t realize that your nutrition is just as important (if not more important) as your training.
Getting adequate amounts of protein, carbohydrates, and healthy fats keeps your body functioning properly and
helps you gain muscle. Take the time to work out a detailed
meal plan, and also consider supplements like creatine, multivitamins, and protein powder (if you have trouble
reaching your protein requirements).
The fourth and final step to building a big chest is: recovery. It can be easy to go overboard and end up
overtraining your chest. Be sure to take your rest days and recover properly. Overtraining can not only lead to
losses in the gym, but also to serious injuries.
Hopefully these four simple steps have helped you identify problems in your routine and given you ideas for
changing it. Remember these steps when you make your next routine and you certainly build a rock solid chest in no