|
Home / Muscle Building Workouts / Build Chest Muscle Fast
How To Build Chest Muscle Fast
Sean Nalewanyj one day got sick and tired of being a 125lbs weakling and a social out cast. By purchasing a simple weights set from a department store and following a home workout routine he was able to gain a phenomenal amount of muscle in a short period of time.
How To Build Muscle Fast
The chest (pectorals) is one of the most impressive upper body muscles when they are developed properly and a tight fitting t shirt shrink wrapping your pecs looks great.
The chest is just like any other muscle group and it dose not need endless sets and reps of chest exercises everyday in order to make them grow.
There are 3 things you need to do in order to get a massive chest.
- Effort
- Consistancy
- Progression
The two basic movements from exercises that directed benefit the chest is a pressing movement and a flye. The pressing movements tend to help build mass and the flyes are useful for shape and definition.
When it comes to building chest muscles there are no secrets, magic potions or hidden techniques to get you there. You should be lifting heavy weights and using the system of progressive overload. This is when you add a few extra lbs to each exercise each and every week so that you are always lifting a heavier weight.
Your workout if you want to build chest muscle fast should consist of the basic compound multi joint mass making exercises such as, incline and decline presses and dips.
Flat/Incline/Decline Barbell Bench Press
If you need a results-oriented routine to build chest muscles, turn to the classic barbell press. You can handle the maximum amount of weight in the given range of motion with this compound exercise.
The incline press is great at putting stress on the upper area of the chest while the decline does just the opposite, making it a cinch to target your lower/outer chest muscles. Both regions are worked equally with the flat bench press. When setting up a routine to build chest muscles, I highly recommend that you add a standard barbell press to the works.
Flat/Incline/Decline Dumbbell Press
The same as above, dumbbells offer a great way to train the chest if you work out at home, especially if you are on your own as wont need a spotter as much as you would with a barbell.
Wide-Grip Dips
This is a great body weight exercise. Be sure to use a wide grip and lean slightly forwards to target the pectorals and lesson the effect on the triceps.
If you find body weight dips easy then you can add resistance by using a dipping belt or dumbbell between the legs.
If you train at home then you can do dips between two chairs for a similar effect.
Sample Chest Building Routines
Chest Routine# 1
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps
Your goal should be to work to concentric muscular failure through all the reps, while limiting each set to 5-7 reps. Note down the details of each workout and always focus on progressing in either reps or weights each week to build chest muscles.
About The Author
 Sean Nalewanyj one day got sick and tired of being a 125lbs weakling and a social out cast.
Sean totally transformed his body by combining a home workout and nutrition plan.
Today Sean uncovers the truth behind muscle building.
Download The Truth About Building Muscle
My 12 Week Transformation
You can follow my progress throughout my recent 12 week muscle building transformation challenge. In just 12 weeks and using limited equipment i was able to burn 28lbs of body fat and gain 9lbs of new muscle.
The picture on the left shows one of my before photos which was taken on 1st April.
Weight: 201.6lbs
Body Fat %: 23.86%
Fat Mass: 47.95lbs
Lean Body Mass: 152.05lbs
Waist: 38inches
See More Before Photos
The picture on the right shows one of my after photos which was taken on the 1st July.
Weight: 180.6lbs
Body Fat %: 10.59%
Fat Mass: 19.13lbs
Lean Body Mass: 161.47lbs
Waist: 33.5inches
See More After Photos
More Home Muscle Building Workouts
Get Your FREE Muscle Building Success Kit
You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.
 How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
- The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting! More weight gain tips.
- Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.
e
Back From Build Chest Muscle Fast To Muscle Building Workouts
Back From Build Chest Muscle Fast to Home Workout Success
|
