How to Build Chest Muscle Faster
by Ashley Greene
A well developed chest is high on the list for most men. Whether you want a bulky or more athletic appearance, it’s important to plan your workouts to avoid over-training. Below are two tips on how to build chest muscle.
Training Without Weights
Although weight lifting has gained tremendous popularity in recent years it’s still possible to build a well developed chest without weights. If you look at the physiques of athletes like gymnasts and sprinters you’ll often find well sculpted torsos without a lot of weight lifting.
The secret to developing a full chest without weights is variety and intensity. You can get a good workout by doing push-up variations as long as you strive to get better with each workout. If you’re stuck on thirty push-ups your body won’t grow until you can push past that plateau. When you feel your chest muscles fatigue you can gain additional strength by completing half and quarter repetitions.
Other variations to push-ups include placing your hands at different distances and raising your feet to work the upper chest. You can also change the workout by varying the speed you complete the push-up. Ten slow push-ups will be just as challenging as thirty normal speed push-ups.
Resistance Training
If you have access to a gym or a bench and dumbbells in your home you can work your chest muscles through bench pressing and butterflies. Your chest will change shape depending on the type of exercise and amount of weight you use. If you like the look of a bulky linebacker you’ll want to focus on heavy bench press movements. Choose a weight that allows you to complete six to eight repetitions to build muscle mass.
To build a more athletic chest you can sculpt the pectorals with moderate weight butterfly movements. Sculpting and building muscle definition doesn’t require a lot of weight, and typically requires ten to twelve repetitions to realize good results.
A common flaw with many workout routines is over-training, especially when you’re focusing on one particular body part. When you exercise your chest too often, they can remain in a constant state of fatigue which hinders the ability to grow and add new muscle tissue.
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About the Author
If you’re tying to get back in shape and build chest muscle, you can find more helpful tips at the fat burning furnace. It provides a step by step plan to help men lose body fat and build muscle as quickly as possible.