Who has never wanted a bigger chest? To develop your chest muscles and make them larger, focus on chest exercises, using the right training techniques and adopting a healthy diet that strengthens the muscles.
This often overlooked exercise focuses on strengthening the muscles in the shoulder and upper chest. Lie flat on your stomach on the floor and start with your hands shoulder-width apart, keeping your legs straight. Lift your body off the floor by pushing with your hands until your elbows are straight, then lower your body back to the floor.Do 3 sets of 15 push-ups or as many as you can until you are tired. Add more repetitions as you gain strength.
The pumps also work your triceps and shoulders. Try this variation: elevate your legs by placing your feet on a block or step before starting the exercise. This emphasizes your shoulders and the upper part of your chest.
Do bench presses. It is the most popular chest strengthening exercise and for good reason. Grab a weight bar with weights suited to your strength level. Lie on a bench with your feet flat on the floor. Lower the bar to about 3 cm from your chest, then lift it above your chest.
To develop muscle mass and reach an enlarged level, it is preferable to do 1 to 3 sets of 8 to 12 repetitions. This helps blood circulation to bring glycogen throughout your body, which burns calories easily and adrenaline keeps you exercising.
You can also do incline presses using an incline bench. The exercise is similar to the bench press, except that it focuses more on the upper part of your pectoral muscles. The decline press focuses more on the lower part of your pectoral muscles. Most people do not do this exercise, but it is essential for getting a full, rounded torso.
Many people make the mistake of doing weight training every day, thinking that the more they train, the bigger their muscles will get. This is actually detrimental to muscle growth, your muscles get bigger on rest days between workouts, when the tissue is repairing. To make sure you don’t overwork your muscles, follow these tips.
Do not train your chest more than once or twice a week. On days when you are not working your chest muscles, work out other muscle groups, such as your legs, arms and back. Do not exercise for more than 30 minutes per session. You risk damaging your muscles and may have to stop for a while instead of continuing to build strength and muscle mass.