How to build an impressive Chest:
There are few things as impressive as a strong, powerful chest (pecs). Genetics do play a big part in chest development. However even if you have bad genetics, the following will help you build an impressive chest in record time.
Always do the maximum weight you can handle in good form with a full range of motion i.e. full contraction and full stretch.
Do the following no more than once every 5-7 days:
Big Chest: Secrets
Bench Press: 3 x 8 reps
Inclined Bench Press: 3 x 8 reps
Declined Bench Press: 3 x 8 reps
Dips 3 x 8 sets – if you can do more, then add enough weight so you can’t go over 8 reps
Military Overhead Press 3 x 8 reps
Cable Crossover 3 x 8 reps
Chest development is also very much dependent on posing and stretching as well as posture.
Take a look at some classic bodybuilding chest poses and replicate them in the mirror. Make sure you hold the poses for a few seconds and contract your muscles fully. Do this after every set and every workout. Do it 2 more times in the week.
Stretching your chest muscles can help with their development. Make sure you stretch your chest muscles in between sets and ensure each rep goes to a full stretch (without injuring yourself).
Posture is as much as 30% of how your chest appears! Always sit and stand erect, giving your chest out. Over time, you will have better chest development and people will perceive you to have a more aesthetic physique. Many people have a weak back (that they may not even be aware of) and due to this, they stand slightly hunched. If you think this is you, then see a Reflexologist or Chiropractor/Osteopath to fix your back.
How you hod your spine and making a conscious effort to stand erect with your chest out will over time help your looks.
Common mistakes to avoid if you want the ultimate set of pecs!
Build a world class chest like Koosha ToofanOver training – Most people train the chest too many times a week. Aim to train once a week or do the push-ups below if you are away/not near a gym.
Not eating enough protein or carbohydrates – If you break the pectoral (chest) muscles down, you must eat protein to repair & rebuild them.
Not increasing the weight – You must increase the weights you are lifting every week (even if by half a kilo) to get your chest bigger – never do the same weight week in week out.
Pay attention – If something is working, stick to it. If something is not, give it 2-4 weeks and then change.
Keep at it
Chest is one of those muscle groups that can get deflated if you lay off it for a while. This is why it is important to always keep the pressure on – without over training.
Your normal routine should incorporate chest training once a week. If you are going away, on holiday or you don’t have time to train chest, then you must keep the pump by doing the following:
Keep the pump
Do: 30 (or as many as you can do) push ups with hands close together x 3 sets
30 push ups (with your feet elevated about 1/2 metre on a bench/ chair) x 3 sets
30 x push ups with hands as far apart as possible x 3 sets
Do the above twice a week.