How to build a bigger chest, gain lean muscle and become stronger at the bench press! ?
BEST CHEST EXERCISES ? Gym Chest Workout Routine For Men ? Bodybuilding Fitness Motivation (2019)
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? HOW TO BUILD A BIGGER CHEST!
The key to increasing the size of your chest muscles is to eat more and get stronger. Build a foundation before you even think of adding isolation exercises.
1) Eat More. Your chest will never be big if you’re underweight. Fill up your frame by eating more.
2) Do Heavy Compound Movements. Free weight compound exercises like the Squat, Deadlift, Bench Press and Overhead Press are the fastest way to build overall strength & bulk. Do them often & heavy.
3) Rest A Lot. Your muscles grow only when they rest, not when you train them. Train your chest maximum 2 times per week. Eat your calories so your chest gets the nutrients it needs to recover and grow bigger.
4) Use Proper Form. A partial bench press doesn’t work your chest through a full range of motion. Touch your shirt on the way down, lock your elbows at the top. Lower the weight if you have to.
5) Set Realistic Goals. The average guy will gain maximum 2lb (9.5 kg) of lean muscle a month. There’s nothing you can do to accelerate this process. You need to be patient and keep chipping at it.
6) Be Patient. Especially if you’re still a teen. Your body is still developing. You won’t get the chest development of a 30 year old if you’re only 15. Build the foundation and be patient. Your chest will change as you get older.
? TOP 3 CHEST BUILDING EXERCISES
Don’t do things like Bench Pressing to your neck or with your elbows out. Both are potentially dangerous and will injure your shoulder joints. Use exercises where you can go heavy and safely.
1) Bench Press. Allows you to stress your body with heavy weights. Forget about getting a bigger chest if you can’t at least bench your body-weight for 5×5 (so at least 160lbs/73kg for 5×5 if you weigh 160lbs).
2) Weighted Dips. If your shoulders can take them: dips between parallel bars while wearing a belt with weight will build your chest muscles.
3) Dumbbell Press. Increase chest growth by stretching your pecs on the way down. But you can’t use as much weight as with barbells.
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