how to build chest

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 As I have mentioned in my previous post in my blog https://beastfitnessgains.blogspot.com. I have come up with interesting tips to build a massive chest. Chest training is my favourite because the pump you feel on the day of chest training will be awesome.

Anatomy of chest: chest consist two groups of muscle pectoralis major and pectoralis minor. Again pectoralis major is subdivided into three divisions they are upper chest, middle chest and lower chest.   Pectoralis minor is a triangular shaped muscle. The pectoralis major can be trained by placing the hands in front of body and pectoralis minor can be trained by placing hands in back side of plane of body.

How to train chest: As I said before you should first do compound movements and then partially compound and isolation exercises. Exercises to train for a big chest are push ups, bench press (incline, decline, flat bench), dips. These are compound exercises. Partially isolation exercises are dumbbell press (bench presses done with dumbbells).

Bench press: bench press is a compound exercise that trains chest (middle), triceps and anterior deltoid (shoulder). Lie on the bench with your scapula retracted by making by bending your back into an arch shape. Hold your barbell with hands separated by the distance of shoulder width. Lower the barbell by controlled motion by using hands and the hands in 45 degree with your torso and 90 degrees with floor. Then push the barbell in the path of an arc.


Incline bench press: This is somewhat difficult when compared with flat bench press. Set the bench in 120 degree with floor. If you feel difficult with barbell then use dumbbells instead of barbell.




Push ups: push up is a compound exercise which trains upper, middle, lower chest when done in different angles. Place your hands a bit wider than shoulder width and stay in plank position. Slowly lower your body close to floor by folding your hands 45degrees with your torso. Then explode up to the position.


Dips: Dips train your lower chest and pectoralis minor in your chest, triceps, shoulders and abs in your upper body.

Secret tips for getting a massive chest fast:

1.       BUILD STRENGTH TO BUILD SIZE

For Arnold, building a big chest started with training for strength since he competed as a power lifter early in his career. With a foundation of strength, Arnold discovered that gains in size came easier. Consider an offseason power lifting cycle to help boost all your numbers before shifting back into bodybuilding-style training. For the record, Arnold once benched 225 pounds for 60 reps!

2.       USE MULTIPLE ANGLES

Arnold included basic multi joint movements in his routine that hit the Pecs from a variety of angles. "I knew the routine had to be basic and very heavy," he wrote. Basic, for Arnold, meant sticking to flat, incline, and decline benches while occasionally training like a power lifter rather than trying a multitude of machines or using trendy techniques. Arnold saved pumping sets for the end of his workout.

3.       CYCLE TRAINING VOLUME TO SPUR GROWTH

What makes Arnold's routine stand out today is the volume and frequency with which he trained every body part. His offseason chest routine consisted of up to 26 working sets on a high-volume day, and he trained his Pecs three times a week! Arnold also cycled heavy and light days to work the muscles with different relative intensities and ensure he wasn't overtraining his Pecs.

Isolation exercises for chest: Isolation exercises help lagging muscles to gain size and trains single muscle at a time. Some of isolation exercises are dumbbell chest flys, cable chest flys, decline bench press. These train only one muscle group at a time.




Cable chest flys: this exercise when done in different angles train every part of chest and it gives full stretch in the chest.




Precautions: Ensure that your hands are in 45 degree with your torso when doing bench press and push ups. If it is more than 45 degree it may lead to shoulder injury.

Note: As I had promised I am posting about chest training in this post. In next post I will post about the training which many people hate but everyone should do. That is leg training. Follow my blog and turn on post notifications to get bigger muscles and toned life.

WAKE UP,

WORKOUT,

NEVER GIVE UP,

STAY HEALTHY,

STAY FIT,

STAY HAPPY.


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