Most Effective Way To Build Chest Muscles

The main area of the body most people say they would like to

improve is the chest. The chest is the most prominent element of

the upper body and it contains the largest muscle. Building

muscle mass in your chest will boost your confidence and help

stabilize your shoulders. For these reasons, it is the

subsection of the body that lifters generally spend the most

time working on.

Here are some fundamental exercises to help increase muscle

mass in the chest.

Bench Press

Body Position – Good location is the most vital part of your

bench press routine. Lie flat on the bench so there is

continuous contact from buttock to back. The soles of your shoes

should be in contact with the floor at all times. Your bar

should be resting parallel to your eyes.

Movement – Continuously inhale deeply throughout the lifting

phase to supply more oxygen to your body. Carefully lift the bar

from its resting position and lower it to its destination - a

few inches above your chest. Ensure the bar does not sharply

fall on your chest, as a serious injury may occur.

Completion – Using a carefully controlled motion, press the

weight back to its starting point. Lock both elbows and use the

full extension of your arms to effectively build the entire

muscle.

Cable Crossovers

Body Position – Stand equidistant from two different cable

machines. Grab the cable from each using the nearest hand to it.

The handles should be level with your shoulders and your elbows

should be maximally bent. Provide a stable base for this

exercise by placing one foot slightly in front of the other.

Movement – Push forwards and downwards in a cross shape until

the cables become level with your waist. Exhale continuously

throughout your movement, and avoid injury by ensuring your

hands do not smash together.

Completion – In a careful and controlled motion, return the

cables to the starting position. If you let the weights snap

back quickly, you could risk potentially injure your arms.

Incline Press

Body Position – There are several different styles of press,

either with fixed or adjustable chairs. With either, you will

need to sit all the way back on the reclined seat, and the soles

of your feet should be in contact with the floor.

Movement – Lift the bar from its resting position and begin

carefully lowering it towards your chest. Take care not to drop

the bar, as this could cause serious injury.

Completion – Extend your arms and lock your elbows to press the

weight straight back up. This upper chest exercise should be a

fluid, continuous motion. Careful control is of paramount

importance.

Decline Press

Body Position – You will lie on the bench with your head lower

down than the rest of your body. Your feet will be strapped onto

the foot pads securely, and there will be continuous contact

between your back and the bench.

Movement - Lift the bar from its resting position and begin

carefully lowering it towards your chest. Take care not to drop

the bar, as this could cause serious injury.

Completion - Extend your arms and lock your elbows to press the

weight straight back up. It is sometimes difficult to gauge

whether the bar is perpendicular to the floor, because your head

is at an awkward angle, but the perpendicular motion is what

builds muscle mass in your lower chest area and the inner

portion of the chest.

Butterfly Press

Body Position – If you are using a machine, you will use the

seat provided and position your arms on the bar. If you are

using dumbbells, you will lie flat on your back on the bench

with one in each of your hands. You will raise the dumbbells to

the face- level starting point with your arms fully bent.

Movement – If you are using the machine, you will use your

inner forearms to move the weights in a preset arc-like motion.

If you are using dumbbells, you will use a fluid movement to

carefully move them toward each other. They will meet slightly

above your nose.

Completion - If you are using a machine you will move the

weights back to their resting position using the padded arms.

The machine will provide enough resistance to allow you to build

muscle mass. For maximal muscle growth using free weights, you

need to ensure the dumbbell travels down the exact same arc it

went up. The continuous resistance throughout the exercise will

be a priority if you are serious about building muscle.

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