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.
Copyright 2006 Richard Knight
This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. http://www.skinny2massive.com