Build Chest Muscle Fast!

If you want to build chest muscle fast, you need to focus your weight lifting workouts on the right muscle building exercises. While wimpy isolation exercises are "ok" to work into your chest workouts on occasion, they really don't provide the most bang for muscle building buck. If you're serious about learning how to build chest muscles and ready to get to work I'm about to uncover the secret that will allow you to build your chest muscles to give you that thick muscular chest you've always wanted.

Taking a look at the majority of weight trainers out there, I would venture to say that most of them have absolutely no clue how to train their chests for maximum muscle development. If you want to build muscle in any part of your body, you need to apply the principle of progressively overloading your muscles in order to provide adequate stimulation foe muscle growth to occur in the first place. Simply performing a few half assed sets of flys will not do the trick, you need to focus on the muscle building exercises that will allow you to lift the most weight possible through the biggest range of motion.

Free weight compound exercises accomplish this. Single joint isolation exercises do not!

Build Chest Muscle Fast - The Big 3 Chest Building Exercises... 

Bench Press

  In order to perform a bench press lie on your back on a horizontal bench so that your buttocks is in contact with the bench and your feet are flat on the floor.

  If you have a history of lower back problems make sure to always try to keep your back flat against the bench for support. While slightly arching your back will allow you to lift heavier weights, it opens you up to the possibility of an injury.
 
  Grasp the barbell with an overhand grip slightly wider than shoulder width.

  Inhale and lower the bar to your chest in a controlled movement

  Extend your arms up and exhale to complete the movement.

Warning - Make sure to grip the barbell with your thumbs locked out over the bar. If you decide to balance the weight on the palms of your hands without wrapping your thumb over the top, you run the risk of a serious injury.

The flat bench press directly stimulates the following muscles of the chest...

• Pectoralis Major
• Pectoralis Minor
• Anterior Deltoid

The flat bench press indirectly utilizes the following muscles to complete the movement...

• Triceps Brachii
• Brachioradialis
• Teres Major
• Latissimus Dorsi
• Serratus Anterior
• Coracobrachialis

Incline Press

  In order to perform the incline press position yourself on an incline bench angled between 60 and 90 degrees.

  Grab the barbell with an overhand grip slightly wider than shoulder width. Make sure to lock your thumb in position over the top of the barbell to minimize the possibility of injury.

  Inhale and slowly lower the barbell until it touches the upper portion of your chest

  Extend your arms upward and exhale to complete the movement.

The Incline Press directly stimulates the following muscles...

• Pectoralis Major
• Anterior Deltoid
• Pectoralis Minor

Incline press indirectly utilizes the following muscle to complete the movement...

• Triceps Brachii
• Brachioradialis
• Teres Major
• Latissimus Dorsi
• Serratus Anterior
• Coracobrachialis

Weighted Parallel Bar Dips

  In order to perform weight dips hang form the parallel bars with your arms extended and your legs and weight plate suspended.

  Inhale and bend your elbows until the upper portion of your chest is level with the bars

  Press down on the bars to move your body back up into the initial starting position and exhale.

In order to target the muscle of your chest while performing weighted dips, you need to angle your chest forward during the movement. This position has been shown to stimulate more of the inferior muscle fibers of the pectoralis. The more vertical you hold you body during weight dips, the more you stimulate the Triceps brachii.

While there are very few chest building exercises that can compare with the stimulation that weighted dips provides, when performed incorrectly this movement can cause shoulder injuries. If you are just starting out and do not have a foundational level of strength built up yet, I recommend avoiding this chest building exercise. At least until your body has had a month or so to adapt to training with weights.

Weighted Dips directly stimulate the following muscles...

• Pectoralis Major
• Triceps Brachii
• Anterior Deltoid
• Brachialis

Weighted Parallel bar dips also indirectly stimulate the following muscles in order to complete the movement...

• Middle Deltoid
• Posterior Deltoid
• Biceps Brachii
• Serratus Anterior
• Nearly Every Muscle in you forearm

These three muscle building exercises allow you to move a lot of weight through the entire range of your pectoral muscles. In order to get the biggest muscle building benefit from these compound movements focus on training with a weight that's heavy enough to stimulate muscle growth.

Based on my experience, you will begin stimulate muscle growth by training with a weight that is heavy enough that you can't perform more than 8 repetitions with, but tone that will allow for a minimum of 4 solid reps with decent weight training form. This is a heated area of contention as some experts promote the 4 - 6 rep range as the ideal muscle building training range, and others insist that the answer is somewhere between 8 - 12 repetitions.

The reality is that in order to build a massive chest you absolutely must train with weights that are heavy enough to stimulate muscle growth. Whether you should be focusing in on 4 reps, 6 reps or 8 reps is a moot point! Besides I have a sneaking suspicion that the optimal muscle building rep range has something to do with your unique physiology.

As with anything in life what works well for one may not necessarily work well for others. I have some friends that swear by training with 3 sets of 3 reps and they build a significant amount of muscle mass. I have other friends that say the only way to build muscle mass is to train for 4 sets of 6 - 8 reps, they've also built an impressive physique.

If want to build chest muscle fast, make it a point to work these three muscle building exercises into your weight lifting workouts. Not only will you begin to gain strength in your pecs but after a few weeks of intense training, you should begin to notice a big difference in the size of your chest muscles as well.