Chest day? Possibly the one day of the week where guys and girls look forward to training this muscle group over any other in the body. Disagree? Well, you only have to look on a Monday evening and most people around you will be training their chest muscles. It's almost like it is a 'Must Do' muscle to train, especially at the start of the week. With this being said and I'm sure many of you agreeing with me, I thought I would comprise my top 5 ways to build a strong and full chest.
My first tip is that when you work your chest, just like your other muscles in the body you need to work them hard. Sessions have to be intense in order for your muscles to grow. Both the Pectoral Major and Minor make up the chest muscles and it is important to exercise both these muscles in order for your chest to grow. The pectoralis major is the large fan shaped muscle that covers the chest and the pectoralis minor lies beneath it. There is an upper and lower part to the chest muscles so you must make sure you work both parts to build an even and proportionate chest. Exercises like flat and upper bench will target both areas.
Secondly I advise you really stretch the muscles during your training. I don't mean a stretch that will loosen the muscles. What I mean by this is when you are performing your bench press, or incline dumbbell press, during the movement it is important you push your elbows out to make a 90 degree angle between your wrist and your shoulder. This will enforce a wider tension on the chest muscles and give you a good burn which will mean you are working the chest muscles to their maximum.
My third tip is that you squeeze every rep you perform when working the chest muscles. Mind and muscle connection is super important and without this you are just simply lifting a weight. You need to inform your body you mean business and by doing so you will grow. If your chest muscles are stubborn muscles for you, with that I mean they don't grow as easy as your back muscles for instance then squeezing is a massive tip for you. When you squeeze your muscles through every rep you will notice a significant difference to the 'burn feeling' and will see growth.
Fourth tip, if you want the chest muscles to grow you need to overload them. Start getting used to writing down your lifts so that you can track your progress. You don't need to mix your workouts and change the exercises all the time. But there does need to be a change in weight per set so that you tell the chest muscles you are working them to their maximum. For example, if your maximum rep range per set is 12 and you hit 12 reps then increase the weight. Even if you increase the weight by 1.25kg, these small increments are going to set you aside from the rest of the guys and girls. IF you want to grow, change and develop a strong and full chest, overloading your chest muscles is key. To find out more on how to overload your muscles please check out my YouTube video as I talk in more depth on overloading your muscles.
My final tip is that in order for you to develop a strong and full chest it is imperative as soon as your workout is complete, consume 23-25g of protein. Protein will help with recovery and increase your muscle growth. When you work out you break down muscle fibres, protein will help in the rebuilding phase of the muscles that have been broken down. To maximise your results further, you can add glutamine and bcaas to your protein shake. Glutamine is an amino acid that will prevent further muscle breakdown of the muscle and branched chain amino acids (bcaas) help with building leaner and stronger muscle.
So there you have it, my top 5 ways that will help you build a strong and full chest. I assure you by following these 5 steps you will change. Please feel free to get in touch and let me know how your training is going. Happy Chest Training :)