How to Build Chest Muscle Lightning Fast in 3 Easy Steps

Article by Richard Knight

Copyright 2006 Richard Knight

If you’ve been trying to build chest muscle but aren’t seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

How to Build Chest Muscle Step I – Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals “pecs” are pretty big muscles, which means you’re going to have work out different parts of your chest “one at a time” if you want maximum results and the fastest gains possible.

It’s real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.

These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.

Here are a few exercises you can use to build chest muscle very quickly.

Upper Chest Muscle Exercises

– Incline Barbell Bench press – Military Dumbbell Presses – Incline Dumbbell Flyes

Lower Chest Muscle Exercises

– Decline Barbell Bench press – Parallel Bar Dips – Decline Dumbbell Flyes

Inner Chest Muscle Exercises

– Standing Cable Crossovers – Flat Bench Dumbbell Flyes

Outer Chest Muscle Exercises

– Flat Bench Barbell Presses – Flat Bench Dumbbell Flyes

By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.

How to Build Chest Muscle Step II – Work Your Chest to Failure

If you want to build chest muscle, you have to train your chest to failure. If you don’t know what I mean, it’s very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.

This is why you also NEED a spotter – someone to help you when your muscles fail during an exercise. For example, if you’re bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed – that’s the key to unlocking HUGE muscle gains.

When you train your chest muscle to failure like this, your body says “Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won’t be as strenuous as last time”. Training like this can and will lead to HUGE chest muscle gains quickly.

How to Build Chest Muscle Step III – Don’t Cheat on Your “Negatives”

What are “negatives”? – Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you’ve reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).

Most people use gravity during negatives instead of having a controlled movement downward. This is what I call “cheating your negatives” and it’s also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it’ll be pretty dangerous and “useless” when you’re trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.

Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.

Remember, it’s not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example

So don’t cheat yourself out of building the massive chest you desire by cheating on your negatives – this is when much of the pressure is being put on your muscles, so don’t “wimp out”.

To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you’ll be on the road to a massive chest in no time.

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How To Tone Your Lower Chest Using 2 Simple Exercises

Article by Ombladom Freacka

Chest exercises assistance to develop an area on your body that some might say is the most attractive body part. It signals vitality and health, and it just makes the owner of a well-developed chest feel better.

Although typically associated like a male exercise, exercises for the chest are equally important and beneficial for women. Although the exercises will not transform cup sizes, theyll assist you to by lifting sagging chest and breast and enhancing your cleavage.

So to enjoy these benefits, you obviously have to exercise that area. Although there really are a countless number of exercises that you could perform, listed here are the best chest exercises.

However, prior to going over these exercises, below are great tips on technique and form that may help you to get the most out of your exercise routine.

Strategies for Technique and Form

For each exercise, dont arch your back, because this can result in injury. Keep your back flat against the bench. Essential, keep your feet planted firmly on the floor.

In addition to working your chest muscles, these exercises will even strengthen your wrist, which will grow stronger as you still lift. Just make sure when your are gripping the bar to keep your wrist straight.

For more strength and also to avoid unnecessary strain, the bar also needs to rest on your palms.

As you perform each rep, ensure that the motions are smooth and even. With barbell exercises, theres a tendency to let the bar bounce off your chest. Do not do it. Let the bar touch your chest and continue upward in a smooth motion.

Best Chest Exercises

Flat Bench Press The flat bench being active is the conventional of chest exercises. To perform it, lay on the bench together with your grip slightly wider than your shoulders. Make sure to keep the elbows in. Repetitions: 8-10

Incline The bench press The incline bench chest being active is performed with the bench angled upward and is made to work your upper chest or pecs. Due to the angle, you cannot lift as much as using the bench press, so do not attempt. Also, as a second reminder, since many lifters often do that with this particular exercise, do not arch your back. Repetitions: 8-10

Decline Bench Press For the decline bench exercise, the bench is angled downward and is designed to work the lower chest. You should use either the barbell or dumbbells to perform this exercise. It youre just beginning, start with the dumbbells. This should help you to become accustomed to the position and the motion from the exercise. Repetitions: 8-10

Dumbbell Flyes Designed as an inner chest exercise, dumbbell flyes are carried out lying on a flat bench. Holding your arms out and your elbows slightly bent, perform a flying motion. When decreasing the dumbbells, do not go pass the level of the bench, as this will assist you to avoid overextension injury. Repetitions: 10-12.

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Managing Chest Pain Left Side

Are you worried with your chest pain left side ? Have you tried different kinds of treatments? Do you what is Chelation Therapy or Angirx? Lets review them in this article.

Chest pains or angina are caused by the most common heart problems like coronary artery diseases. It is a pain felt in the left side of the chest and is triggered by activities like walking, jogging, running and carrying heavy loads. It can also triggered by severe anxiety and depression.

Risk factors for angina chest pain includes obesity, smoking, sedentary lifestyle and family history of heart problems. Symptoms are chest pain left side and lasts for a maximum of 10 minutes. It can strike in any age groups and when angina worsens, it is very lethal and life threatening. When pain didnt subside after 10 minutes and the pain is getting sharper, it is recommended that you go to the hospital immediately.

If angina isnt managed as soon as possible it can result to complications like stroke or heart attack. Management includes nitroglycerin patches and analgesics for the pain. Doctors prescribe different drug regimens for each person, because the effect varies from each individual. Sometimes, chelation therapy is recommended by the doctor to remove away the plaque in cases of coronary artery diseases.

Chelation therapy is done intravenously. But you know what? Youre lucky you were born in this present time. Due to the high rising innovation and research regarding heart problems, chelation therapy is just as easy and non-invasive. It is now available in tablet forms. One example is Angirx.

It might be the fastest and cost-effective way to remove your arterial plaques. It is made from natural ingredients like fruit extracts, vitamins and minerals. It also facilitates in the regulation of normal blood pressure and prevents forming of fats in the arterial walls.

Taking this kind of therapy doesnt necessarily mean it can reverse the disease. You must always consult your doctor for the primary managements. Dont ever try to self-prescribe. It can be life threatening and may result to severe complications.

Angirxmay help you out, but maintaining a meticulous lifestyle is a must. Avoid foods that are high in salt and fats, have a regular exercise and always take your medicines. Whenever you have chest pain left side, always remember not to panic if you know what to do.

Chest Building Routines And The Best Chest Exercises To Increase Bulk

Article by Paul James

A large thick chest is generally one of the primary goals of any weight trainer or bodybuilder.

To understand how to build a massive chest you must first understand what muscles comprise the chest and how to target them specifically.

In building a strong, powerful chest we target a number of muscles: the Pectoralis Major and Minor, and to a lesser degree the Serratus Anterior, the Intercostals and the Front Deltoids.

The primary and most visible muscle of the chest is the Pectoralis Major. It is a thick muscle in a triangular fan shape across the entire chest area. It is connected to the skeleton at three different points, the sternum, the clavicle (collar bone) and the shoulder (armpit).

The Pectoralis Major is divided into two sections, the Clavicular section which is the upper portion of the muscle connected to the Clavicle, and the Sternal which is the lower section of the muscle connected to the Sternum. Whilst they are connected in two different areas, they are still the SAME muscle.

There is a common misconception that the upper pec (Clavicular section) is the Pectoralis Major and the lower pec (Sternal section) is the Pectoralis Minor. This is not the case.

The Pectoralis Minor is a smaller triangular shaped muscle actually situated underneath the Pectoralis Major and is not generally visible. However this muscle is trained in conjunction with the Pectoralis Major and when it grows it can help to push the Pectoralis Major out to give the appearance of a bigger chest.

The Serratus Anterior (small muscles situated along the chest wall and around the ribs), Intercostals (smaller muscles positioned between each rib) and the Front Deltoids (shoulder muscles) are all muscles that whilst not part of the chest itself, each perform a stabilising function during chest exercises and when developed properly help give definition to the chest.

By hitting the muscles from different angles using different exercises you will achieve maximum growth of all muscle fibres in the shortest time possible.

The best chest exercises to increase bulk, strength and mass are Compound exercises. Those used primarily for shaping and toning are Isolation exercises.

Compound exercises involve the use of more than one muscle group through different joints in order to perform the exercise movement. Isolation exercises effectively isolate the working muscle and only involve movement though one joint.

Compound chest exercises to increase bulk include the bench press (and variations of), pushups, and dips. While Isolation exercises include flyes, pec dec, cable crossover and dumbbell pullover.

There are other exercises out there but these are just some of the most common.

Here is one of my original chest building routines designed to attack the Pec muscle from 3 different angles. It also provides toning and effectively works the other supporting muscles mentioned above. All exercises should be performed using medium-heavy weights and the target number of reps for each set are listed in brackets:

Incline Bench Press 3 Sets (12, 10, 8)

Dumbbell Bench Press 3 Sets (12, 10, 8)

Lateral Flye 2 Sets (12, 10)

Decline Bench Press 2 Sets (12, 10)

As a note, the best chest exercises to increase bulk are compound exercises performed with Dumbbells. This is because they allow each side of the body to work independently through the full range of movement. However limits on the dumbbell weight range at your gym or home or old injury may mean you are unable to use dumbbells all the time. That is when a barbell should be used.

This chest routine will provide you with a solid base on which to develop a thick powerful chest. I would recommend you use a workout log to record your progress so you know what you have to beat each time you set foot in the gym. Then when you exceed the target reps by one, i.e. you perform 13, 11, 9 it is time to increase the weights.

And always remember that REST is the most important factor in muscle growth! For more information visit http://www.simplemuscle.com.

Best Chest Exercises For Men at Home to Train Chest Muscles

Article by Ombladom Freacka

This article discusses best chest exercises. If you don’t understand how to train your chest in your own home, then read it until end. You will learn how easy it is.

What is the best chest exercises for men at home? This question is very familiar in my experience. When I start to train chest muscles, I possibly could not find any answer. There is lots of chest exercises which are only accessible in the gymnasium. The problem is, I don’t like to visit gymnasium. Seeing those recommendations I remarked that in the world is just bodybuilders. If I do not like to visit a gym, I cannot train my muscles.

It is true that the best chest exercises you can do in the gym. There’s different muscle training equipment. Sometimes is difficult to select to which gymnasium to go. I believe that going to the gym is unnecessary spending of your time. I favor spend this time around with my loved ones or friends.

If you do not wish to go to gymnasium you are able to train chest muscles in your own home. Certainly, you can use different exercises with different weight dumbbells. For those who have your own gymnasium, then don’t read on since you will not find here tips for weight lifting. Are you aware how you can train chest muscles at home? Do not think about weight lifting, think about simpler exercise.

Isn’t it time? The very best chest exercise for males at home is push up. It is possible to do and then any man can do it. If you feel it’s rubbish, then you’re wrong. Push-up is equally as effective as the bench press. Changing the push up type you are able to change the difficulty level. You can choose nine push-up types how you can train chest muscles. These types are highlighted below.

Pitched push-up Nappy push up Frog push up Navi push-up Light push-up Exchange push up Wide push up Simple push up Fast push up

I build my chest muscles with these nine push-up types. It is simple and quick to complete. Certainly it will be difficult at the start because your body want to get accustomed to the workout. The key reason is, chest muscle training takes only 15 minutes of my spare time. I like it! Train your chest muscles with simple chest exercise. Build your training interesting.

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Chest Exercises For Men – Explosive Chest Workout to Get Huge Pecs!

Article by Ombladom Freacka

Chest exercises for men can really build muscle parts of your muscles so you get killer pecs! In the following paragraphs I wish to let you know the best four exercises to make your chest look huge. To get a bigger chest you have to make parts of your muscles work, so dont skip any of these exercises since they are hard! If you are using them you will begin to visit a massive difference in the size your pecs very quickly…

Chest Workouts For Men – What You Need To Know…

There are plenty of possible exercises that can be done to target your chest muscles, however the best are the ones that i am going to give out. These exercises should be done in sequence so that you develop a super-set (instead of doing them in almost any order that you would like when you are during a workout session.)

Chest Exercises For males – Exercise 1: The T-Press Up

Step one: Enter into the press up position, with your hands approximately shoulder-width apart and your body straight from your ankles for your head.

Step two: Tense your abs, dont drop or lift up your hips and lower you to ultimately the floor.

Step 3: Do a standard push-up, then lift up your weaker arm and raise it up. Your body will turn which means that your torso is facing left. Take control of your body then go back to the first step. (Swap which hand you raise after every press up!)

For this chest exercise you want to do 10-15 of those in the first set so that as many as possible around the second.

Chest Exercises For males – Exercise 2: Parallel Bar Dips

This chest being active is a toughy! Dont allow that to stop you from doing the work as it will really aid you in getting a larger chest. What you would like is parallel bars inside your gym. When there is several option then use bars which are spaced further apart (this works the chest area muscles more; when they were closer theyd work the triceps more.)

Step 1: Grip the bars so that your arms are straight and youre elevated above the ground.

Step 2: Decrease your body so that your arms bend. You need to slowly lower your body until your upper arms are parallel down.

Step three: Lift up your body towards the start position and repeat.

With this exercise you want to do 10-15 reps around the first set, then return to exercise 1 to complete the second set of that, then do as many dips as you can for that second set.

Now have a 2 minute break because were going to do the next exercises in the chest workout for males – which exercises need weights!

Chest Exercises For Men – Exercise 3: The Bench Press

The bench press is the most popular chest exercise for males that theres to get a bigger chest.

Step 1: You need to use a barbell at heavy weight and lay out and grip the bar together with your hands shoulder-width apart.

Step 2: Go ahead and take bar from the stand and hold it above your chest.

Step three: Lower the bar until it is 1-2 inches above your chest.

Step four: Raise it to the starting position.

Make use of a spotter if youre able to. If you cant then avoid using a weight thats overweight! Move immediately move on to the next exercise…

Chest Exercises For Men – Exercise 4: The Dumbbell Fly

Step one: Lie on a workout bench with a dumbbell in each hand, raised above your chest so that your arms are nearly straight.

Step 2: In an arc shape, move the dumbbells out to the side, so that your arms are parallel towards the floor on either side of you.

Step three: Lift your arms support.

Take 2 minutes, then move to exercise 3, then immediately for this someone to complete the set.

Chest Exercises For Men – What You Should Think About…

Keep in mind that when you do chest exercises with the purpose of getting a bigger chest, you need to use household names. For every from the weighted exercises you need to struggle to do 15 reps. If 15-20 reps are easy then use heavier weights.

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Chest Stretches – Breaking the Monotony of Work With Chest Stretches

Chest stretches are one of the most effective ways to break the monotony at work. In this day and age, many individuals work seated behind a desk for the greater part of the day. This position over long periods of time cramps up many muscles of the body. This leaves you weak and sluggish during the day and this affects your productivity in the workplace. Not only do you have low energy, you also become irritable and impatient with the work and your co-workers.

The Good in Chest Stretches
Chest stretches provides many good effects for the working individual. By stretching at given periods of the day, you can help circulate the blood more effectively throughout your muscles and thus relieve tension built up in your body. These stretches also help refresh your senses and break the monotony of the daily grind. By this activity, your body releases endorphins in your body that are helpful to your overall health.

The Kinds of Chest Stretches
There are many kinds of chest related stretches that you can do while you are behind your desk.

Doing them at given periods surely helps you become better while at work.

* Simply trying to reach out to the ceiling while seated behind your desk is one kind of stretches you can do. By doing this, the arms and chest muscles stretch, letting your blood circulate through your chest muscles and making yourself healthy at the same time.

* Pushing your palms together and letting your chest muscles stretch while counting to ten helps in relieving tension in your body.

* Doing several breathing exercises are also good types of stretches for the chest. You need to breathe through your nose and exhale through your mouth clears many cobwebs in your head and chest.

You also clean the airways and exhale toxins from your lungs.

* Try stretching your arms parallel to your shoulders and then folding your arms to your chest, you let blood circulate. Do this repeatedly and push your chest and then pulling your chest back helps your chest muscles become active and ready for the work at hand.

Reminders when doing Chest Stretches
Do remember always that you are in the workplace and not in the fitness center. Keeping your exercises simple and low key surely helps from calling attention to yourself. You don’t need your boss all over your back if you disturb the relative peace of the workplace. Another simple guideline in doing chest related stretches is the reason for the exercises. These chest area stretches should serve to break the monotony and recharge your flagging energy. The exercises are not supposed to be all out exercise programs you do while in your office attire in the company pantry.

Chest Stretches and You
Doing chest muscle stretches while at work is but one of the ways to invigorate yourself and keep you alert while at work. They also provide many benefits for you, such as improving circulation, removing stress and tension and ultimately help you become a more productive employee behind your desk.

Make Ur Penis Look Bigger The 5 Best Chest Building Exercises For Beginning Bodybuilders

Article by nolanmyrick

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hardtimeshardbodies.com In this video you’ll see two extreme muscle building exercises for chest and shoulder development. Get more Boot Camp FX workouts, the best muscle building and fat burning workouts, on your iGoogle homepage bootcampfx.com Get the best muscle building workouts App from Boot Camp FX on your Android mobile phone: bootcampfx.com Tell me what you think about this video in the comments below! Thank you for watching!
Video Rating: 4 / 5

Chest Exercises for Women: Know the Important Facts That Can Help You to Choose the Most Appropriate Workouts for You

Article by Whisner Quidley

You could possibly know your chest exercises for ladies should help your chest muscles to work as really strong. But, what lots of women have no idea of is the fact that the chest muscles are required to be strengthened from a correct way. It’s possible you’ll accomplish by simply selecting the most effective and safe workouts that might literally help you make a balanced and strong chest.

Usually, women are not really interested in working their chest muscles. This kind of is especially as a result of misconception their bust will look much wider assuming they train belly muscles. However, it is false as, by working biceps muscles, a lady is able to only leave her with chest a great all-natural lift. Thus, then you’ll require to make a well-balanced figure, you will need to work your current muscles, such as the chest ones.

The aim of Chest Exercises for female

Referred to as pictorials or pecs, your chest muscles grow weaker when growing older. That is why, if you need to have a very beautiful chest, you will need to defeat the gravity by training parts of your muscles. There’s number of workouts that the majority chest exercises for female include. Obviously, each one of workouts are created for strengthening and lifting different categories of muscles. Many of these work outs are incline and decline chest presses, incline and decline chest fly, press ups, knee press ups and pull over’s.

The chief intent behind these kind of exercises could be to enhance your overall look. Tummy training is competent to assist you achieve:

a great posture

more strength

beautiful curves

lean or bulk muscles

Chest Exercises for Women: Two or three Important Facts You should Know

Before you purchase from either of the available chest exercises for ladies, you have to think about a series of facts that relate to the kinds of workouts. A lot of them are:

the chest exercises build and strengthen the chest area muscles which sit in the bust

by hitting the gym your muscles, the bust look firmer and don’t bigger

the resistance training stands out as the first exercise which will help you accomplish an agency chest

Key thing you must take into account is the fact your extra weight training do not allow you to be too large. Most of the time, getting very big, including bodybuilders, swallows a considerable time, attention, discipline and dedication; more likely than not, steroids. Therefore, you cannot be concerned that the body building program is going to make you too big. Moreover, it is important to understand that the excess weight training is capable of assist you in preparing build lean muscles, which ensure an exceptionally nice, fit and healthy figure.

Before picking out a specific version of chest training, it is essential to take into account that such type of program must contain different exercises, which don’t only train the pectorals, but the biceps. Moreover, a few more complex programs make it easier to also train your back muscles. Show that you need to know is the fact besides adopting the perfect routine, it’s also wise to choose the perfect training facility. This means that you have got to select a location, that provides the data that is equipment to help you to ultimately complete any one of the chest exercises for female that you choose to prefer.

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Vacuum Pump The 5 Best Chest Building Exercises For Beginning Bodybuilders

Article by hipolitolindblom

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penis male enlargement exercises are not only a highly effective way of gaining inches in length and girth but they are also among the safest methods available today. Exercising the penis not only increases its size but it also increases its overall health and stamina unlike other methods such as pumping and weight hanging.

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