Quickest Way To Build Chest Muscle
Many beginners want to rush their progress to achieve bigger pecs and more predominant results. Unfortunately, in their effort to build muscle through aimless reps and routine shifting, newcomers often do more harm than good. They either push themselves too quickly, resulting in injuries, or the exercises they focus on do not provide the most benefit to chest girth and growth.
If you want to build a bigger chest, you need to focus on more than purchasing dumbbells online. Hitting the bench is not going to cut it. You need to take a more thoughtful approach to the process, and you can do so with a couple of exercise routines.
How To Start Building A Bigger Chest
Before you focus on the best rubber-coated hex dumbbells or weigh the options of neoprene dumbbells, it is crucial to establish a muscular foundation. Establishing size should always be secondary to building strength, as strength is the foundation.
As you start building strength, you will want to focus on traditional German volume training with the high-energy HIIT workout protocol of the Tabata regimen. If you are not familiar with the Tabata protocol, it is as follows:
- 20 seconds of sprints, squat jumps, burpees, etc. (any high-intensity activity)
- 10 seconds of rest
You will repeat the above protocol for four minutes, essentially eight reps. In doing so, you will increase the blood flow to your muscles, creating a hyper-efficient and effective workout. Before attempting the second phase of the foundation-building routine, give yourself two whole rest days. Over-exertion is a pitfall too many beginners suffer.
The second phase of foundation building focuses on fibrous tissue manipulation and greater fascial stretching. Again, weight two days before returning to phase one. The specific phase exercise details include:
- Session One:
- Barbell bench press
- Reverse grip pushup
- Incline pushup
- Clap pushup
- Session Two:
- Pectoral stretch
- Flat dumbbell fly
- Incline dumbbell chest press
- Incline dumbbell fly
Tips To Upgrade Your Chest Day
If you want to get the most out of your chest days, consider the following tips: “hug” the bench, use your legs, and snap or pull the bar apart. Hugging the bench ensures proper form and tension for the initial push of the bar. You want to rest on the bench, and using your shoulder blades, squeeze the bench. Maintain this level of tension throughout the workout for a powerful base.
Next, do not forget your legs as you lift the bar. Pressing through the floor at the beginning of a lift can help relieve some pressure from the shoulders and allow heavier loads. Despite focusing on the chest, the barbell lift is technically a full-body exercise.
Finally, as you lower the bar back toward your chest, pretend you are trying to either pull the bar apart or snap it in two. This imaginary maneuver ensures you use your rear delts and upper back to help stabilize the weight.
Are you interested in more tips and techniques to help build a bigger chest? If so, contact a local home gym professional to discuss some more options.