Let's look at what right exercises can help us build a better chest and how the body will correct your body's alignment naturally.
1. Push Ups
Yes, the good old push ups can help you build your chest fast regardless what body condition you have or your age. For the beginner, you can do a knee push ups. For average people, you can do a regular push up, and an incline push up, and for the advance people, you can do a decline push-up where your feet are in a higher position than your hand.
2. Bench Press
I would say the bench press with weights are the most efficient ways to build good chest muscle fast and strong. There are three ways to do a bench press: flat, incline, and decline. Due to the gravity force direction, with different positions on the bench, different muscles are involved in compensating the pushing and lowering of the weights. So when you do an incline position, your upper chest muscles require more, and when you do a decline position, you rely on your lower chest muscles more. So what's the main difference between incline and decline position do regarding the look on the chest? When you do a decline position bench press, you will see the chest look more defined and chiseled especially in the area of the lower chest and your rib cage area. When you do an incline position, your upper chest looks fuller, and it also targets the front shoulder muscles as well.
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3. Dips and Flys
This exercise is done on a set of dip bars, hoist the body up by the arms and tuck your legs. It is a more advanced exercise, but it's an effective chest exercise to do. If you are out of shape, this can be a tough exercise to do since before you can work out with your chest, you need to have strong triceps and abdominal to stabilize the whole body to lift yourself up on the dip bars.
4. Strengthen the rotator cuff muscle
The secret of a strong chest lies in the smaller muscle called rotator cuff muscle located between the shoulder blade (scapula) and upper arm. This rotator cuff muscle group is very delicate! You need to strengthen this group before you can add weight to the bench press. If you feel uncomforting or pain in this area, you need to stop immediately. In the next workout day, you can do a lower weight or do an incline bench press preferably. Yes, this is that serious. You should not rush on the chest development. Learn to listen to your body and do exercise with the correct position are the right ways to do.
5. Stimulate Grow with Maximum Intensity
Whether you are doing a bench press or push up, the growth phase is the last few reps that you felt the most difficult to do or painful reps in the entire workout. For muscles to grow, the muscle fiber down to the microscopic level must break apart, and this results in muscle cells repairing or the muscle growth. However, over-training must be avoided and a proper period of recovery is a requirement.
Well, sleep is not an exercise, but this is the actual time your muscle is growing. You need to have an adequate sleep period to reach that goal. Oversleep is not good as well since your body will start breaking down protein in the muscle to fuel your body energy.
7. A Good Stretch Before, In-between And After Chest Exercises
When stretching, you should do it slowly. Why it matter? When pulling the muscle slowly, you will incorporate the maximum number of muscle fibers to perform the stretch since not all muscle fibers are identical, and there are fast and slow twitch fiber types that the body uses for different purposes. With the proper stretching, you are likely to build your chest muscle to the fullest potential and prevent possible injuries from happening.
8. Incline Dumbbell Flyes Exercise
When doing an incline dumbbell, do a lighter weight is preferred to avoid injury on your shoulders. While lying back on the bench, extending those arms straight over us, out to the side slowly, and pause when you are about parallel to the floor, and back in, and you are going to stop over your shoulders and no further. At this time, the dumbbell should be directly in front of you. Do this for 12 reps if you can.
If you can digest the information presented here and begin a routine of once a week chest workout. You are surely on the way to build your chest fully and enjoy the benefits of good body posture bring to you every day. One more tip to the chest workout, you can skip a whole week of chest workout for every 10 or 15 weeks of non-stop workout routine depending on your body condition to allow it to have a full recovery period. If you ever skip your workout for a few weeks, be sure to do lighter weight for the first week and do longer stretching time to let it adjust.
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