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Build Chest Muscles Fast With
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Wouldn't you like to walk the beach this summer without your shirt off sporting an amazing pair of well developed pecs? Lets face it, nothing seems to catch the attention of the opposite sex more than a well defined, athletic and muscular chest.
Whether your goals are to simply build up your chest muscles, burn fat or to just feel better about yourself, it's a safe bet that at some point your attention will turn to adding more size to the muscles that make up your upper body. Before we attempt to discuss the body building exercises that will help you build up your chest muscles, lets take a look that the muscles that make up the chest area.
The Muscles Of The Chest
The scientific name for the muscles that make up the chest area are the pectoralis major and the pectoralis minor. Together they are know as the pecs, or pectorals.
The pectoralis major is the main muscle that you will be focusing your attention on as you begin to build chest muscles and increase the overall size and strength of your chest. The main function of the pectoralis major is to bring the humorous across the chest. (Think of the movement of a properly performed dumbbell fly).
The pectoralis minor is located beneath the pectoralis major and attaches to the coracoid process of the scapula. is small in comparison to pectoralis major. The Pectoralis Minor's main function is to move the shoulder area forward. This movement can be demonstrated by simply shrugging your shoulders in a forward motion.
If you are trying to build chest muscles through body building exercise, you will be primarily focusing your attention on strengthening and building the pectoralis major.
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While much has been made about different body building exercises that specifically target the "upper" pectoral and the "lower" pectoral, it is important to realize that you are really only training one muscle, the pectoralis major.
If you are focusing your efforts to build chest muscles by sticking with a few basic compound exercises, chances are you are adequately targeting both the upper and lower portions of your pectoralis major.
This diagram illustrates the "upper" and "lower" portion of the pectoralis major that you will target in order strengthen and build chest muscles in an even and symmetrical manner.
As far as training specifically to build chest muscles goes...all of the muscle gain basics apply. Take a look over this list to make sure you have the minimum requirements for muscle growth in order.
Build Chest Muscles By Focusing On The Basics
Adequate Hydration - Begin by drinking a minimum of 1 gallon of water each day. Eliminate soda, juice, diet soda, coffee, tea and basically anything other that water! If you absolutely must drink any of the beverages listed above, make sure to drink 2 glasses of water before and 2 glasses of water after to ensure that your body and chest muscles are staying properly hydrated.
Adequate Muscle Building Nutrition - Make sure to consume the proper amounts of lean protein, complex carbohydrates and dietary fats. Without the raw materials, muscle mass will not grow!
Heavy Free Weight Training - Provide a stimulus for your chest muscles to grow.
Proper Workout Duration - If you really want to build massive chest muscles, limit your free weight workouts to 45 minutes max.
The idea here is short duration, intense free weight workouts. Trust me here when I say that if you are training with the right level of intensity and moving heavy enough weights, you will not be able to train for much longer that 45 minutes.
Proper Rest And Recovery - In addition to only training your chest muscles one time each week, it is important to implement the idea of active recovery into your everyday life.
Instead of spending your time out of the gym curled up on the couch, get out into the world and live an active life. This will force your muscles to move around more, in turn flushing toxins out of your muscles and nutrients in. Your chest muscles in turn, will recover quicker allowing you up the ante at your next chest workout and train more intensely.
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After you have incorporated the muscle building basics, focus your training specifically to build chest muscles with these basic yet effective free weight body building exercises that target the muscles of the chest.
Bench Press
- Close Grip Bench Press
- Incline Press
- Decline Press
- Push-Up
- Dumbbell Flys
- Dumbbell Bench Press
- Dumbbell Incline Press
- Pec Deck Flys
- Cable Crossover Flys
- Dumbbell Pullovers
- Barbell Pullovers
- Weighted Dips
Hopefully you understand that while simple and (even boring) these free weight body building exercises are proven to pack slabs of lean muscle mass onto your chest if they are combined with the basic principles of muscle gain.
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