Learn How to Build Muscle


Best Chest Workouts For Men

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If you’ve ever seen a professional bodybuilder you will know what kind of difference a big chest can make. Your chest area is something all lifters strive to develop.

In most cases, the do a set of bench presses, maybe some flys, but are they really getting everything they could out of their workout? The simple answer is no.

Read on to learn more about building huge chest muscles and how to design a routine that is ideal for hypertrophy.

Your chest area is made up of two muscles - the pectoralis major and the pectoralis minor. As the name suggests, 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. For the most part, focusing on the pectoralis major will in turn work the pectoralis minor, so you don’t need to concentrate specifically on working the smaller muscle.

For mass building, compound exercises such as the bench press and pushups are the best. For isolation and striation development, crossovers and fly seems to be the most effective. Complete chest development will occur when all four portions of the muscle are worked (upper, lower, inner, outer), and these areas can be targeted with different angles, grips, and exercises.

bench press tips

When making a chest muscle building routine, it is important that you experiment with these different factors as something that works for one person won’t necessarily work for the next.

To build impressive pectorals, it is no doubt that bench presses should be in your repertoire. The bench press is a great exercise because it has so many variations. You can use dumbells, a barbell or an EZ bar. You can take a wide grip which will isolation your outer chest more, or a close-grip which will target your inner chest.

And you can even change the angle - decline, incline, or flat, to focus on the lower, upper, or middle chest. As I mentioned above, don’t be afraid to try out different angles, forms of resistance, or grips while working your chest.

Cable crossover and fly movements are excellent for targeting specific areas and getting you those impressive striations. When performing these exercises, be sure to pick a weight that is suitable for your strength - a pec fly carries a greater chance of injury, and trust me, a torn pec muscle is not something you want to deal with. Use these two movements at the end of your workout to really exhaust the muscle.

An important thing to remember when trying to build any muscle is that your nutrition and recovery is just as important as your training. Building big chest muscle requires not only hard work in the gym, but also consistency and dedication in the kitchen.

Make sure you are getting adequate amounts of protein, carbohydrates and fat. Taking rest days and recovering properly will also ensure you are ready to go for the next training session. Keep these few tips in mind when designing your next chest routine and watch your chest explode in no time!

This guide has given you some important basics in learning how to build chest muscle fast. Apply them and you can benefit handsomely! Check out the links below for some extra resources.

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  2. Exercises For a Complete Pectoral Workout
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  11. Chest Dumbbell Exercises
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  14. Build A Bigger Chest in 3-4 Workouts or Less
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