How to Build Chest Muscles

Right from the time guys are kids, they have worshiped different comic characters for different reasons. As they start to grow up, the reasons change. They often start noticing, how well built body these characters have. They also want to have the picture perfect chest, that these comic heroes have. To build chest muscles, they start trying out different tips given by different people. However, more often than not these efforts fail. Hence, it is important to understand, what are the right measures one must take to build chest muscles. It is important to know which are the right chest exercises for men and which are the best chest exercises for mass, so that the pectoral workout can be designed accordingly.

To build chest muscles, it is important to understand the anatomy of the chest muscles. The chest is made up of two muscles known as The Pectoralis Major and Pectoralis Minor. The pectoralis major muscle is the obviously seen muscle, which is attached to the breastbone located in the center of the chest. This muscle expands out towards the upper ribcage and connects to the shoulder joint. The shape of this muscle is like a fan, which enables movement of arms across the chest and different upper body movement. The next is the pectoralis minor that is located below the pectoralis major. It starts from the mid ribs. It is this muscle, which controls the shoulder joint movement. From this, it is clear that along with the chest exercises, you should also include arm exercises and shoulder exercises in the workout regime. Let's find out, which are the exercises that will help to build chest muscles at home.

How to Build Chest Muscles Fast?

There are many advantages of building the chest muscles. The most important is that well built chest muscles make the upper body look more attractive. Like I have previously mentioned, it is important to have the right exercises for chest muscles. We will now see how to build chest muscle fast using the right exercises for the chest muscles.

Push Ups
It is not important to use weights to build chest muscles. One can build chest muscles without weights as well. The best chest exercise without weights is push ups. This is an exercise, which you can easily do at home. Let's see how to do push ups. To do push ups, come down on all your fours. The legs should not be too close or too far away from one another. Place the hands such, that they are exactly below your shoulders. Slowly lift your thighs, belly and chest off the floor as your straighten out your arms in the process. This is the starting position. Lower your body slowly towards the floor till you are about to touch the floor and bend your arms in the process, but make sure no body part touches the floor. Hold in this position for a few seconds and come back to the starting position. Make it a point to include this exercise in chest workout without weights.

Dumbbell Fly
This chest muscle exercise is a must in any pectoral exercises for men. If you are looking for a dumbbell chest exercise, then this is the exercise for you. One can do this pectoral exercise either on a flat bench or an inclined or declined bench. Lie back on the bench with dumbbells in both the hands. Hold the dumbbells out to the side, such that your elbows are bent at a 90 degree angle. The hands should be at shoulder level. Slowly lift your hands up towards the ceiling such that the dumbbells come closer to one another and elbows are straightened up. Gradually lower the dumbbells back to the starting position. Use the same technique for the other types of dumbbell fly as well.

Bench Press
This is the best chest exercise for men. There are different kind of bench presses, which one can do. One can do the flat bench press, incline bench press and the decline bench press. It is the way one places the bench is all that is different in all these bench press exercises. Proper bench press form is important, when you do this exercise. Lie back on a bench and place your feet flat on the floor. Hold the barbell with both the hands, but place the hands at a little more than shoulder width distance. Gradually lower the barbell towards your chest and then slowly push it up towards the sky. This is one repetition. Repeat it for 7 to 9 repetitions. The same technique should be used for the other two types of bench presses as well.

To build chest muscles all exercises should be repeated about 7 to 9 times in every set. Once you get used to the workout, you can increase the number of sets, but not the number of exercises. Ensure you do some warm up exercises before you start with your workout. This will make sure you do not injure yourself.