When it comes to building muscles, one of the most common areas individuals need help with is the chest. Learning how to build chest muscles is a crucial element of any body building regimen. The pectoral muscles, located in the chest, have long been associated with masculinity and vigor. In women, strong pectoral muscles can help the chest appear more shapely and enhances a more youthful appearance.
How To Build Chest Muscles
The best exercises for building up chest muscles are press exercises such as the bench press and fly exercises using dumbbells. Different positioning can be used to target different areas of the chest. To work the inner chest muscles, use dumbbells to perform flies and crossovers. For the outer chest muscles, do dips as well as declined bench presses.
It is important to work all areas of the chest so that the muscle growth is symmetrical and appealing. It is also crucial to keep a steady and consistent speed through each movement. The individual working should be in full control of every movement, both up and down. It can be tempting to allow gravity to take over at times, but this will only work against the long term goal.
When performing any muscle building exercise, it is important to exercise until the point of failure. This means that it is impossible to do even one more repetition. This ensures that the body receives the signal that it needs to repair (and thus build up) the chest muscles.
Common Mistakes In Building Chest Muscles
One of the most common mistakes made when someone is trying to build up their chest muscles is not eating enough. While it is true that keeping a low body fat percentage is important, building muscles takes fuel. In fact, many people need to increase their food consumption in order to see significant results. If there is not enough fuel, the body will break down muscle tissue in an effort to supply the necessary energy. This is the opposite of any muscle builder’s goal.
Another common mistake is neglecting other muscle groups while working to build up chest muscles. It is important for anyone trying to build muscle to work all of the major muscle groups. Leg training, dead lifts, and any other muscle building exercise, even those that do not involve the chest, will release the hormones responsible for building muscle. This means that there is a constant supply ready to build up the pectoral muscles.
Resting is just as important as exercising when it comes to building muscle. Many people neglect this fact in their quest to build up their muscles quickly. A great way to be able to exercise daily while still getting enough muscle rest is to alternate muscle groups. For example, many body builders recommend working leg muscles one day, then resting them the next day while still working arm muscles.
Learning how to build chest muscles does not have to be a difficult task. By following the guide here and avoiding common mistakes, it is possible to see steady growth in both muscle size and strength.