Learn Seven Workouts to Build a Massive Chest Fast
The best exercises to quickly give you an enormous chest are presses. No cable and machine exercises are half as good. Described here are 7 ways to press heavy weights.
Pushups: This is the one exercise that will always remain on top to build chest muscle fast. To do in the right manner, make sure you squeeze your glutes, tuck in your abs tight, tuck in your elbows to the sides of your body and remain straight as you go down and come up. Use weights on your back to up the intensity.
Flat dumbbell press: Lie down on your back on a flat bench, hold two heavy dumbbells with palms facing in, and tuck in your elbows. Squeezing the dumbbells tightly, press them up in a straight line without wobbling and under complete control.
Incline dumbbell press: This one is exactly like the flat dumbbell press but performed on an incline bench set at 30 degrees instead of a flat bench. This particular exercise toughens the upper pecs and makes your chest look fuller; else you could end up with droopy pecs.
Dumbbell floor press: Lie down on your back on the floor and follow the same instructions as for the flat dumbbell press. If you have back problems, it's better to keep knees bent and place your feet flat on the ground. Otherwise let your legs remain straight out.
Bench press: The regular bench press with the bar is one of the best upper body exercises. As a variation, tuck in your elbows by 45 degrees to your sides and perform the bench press. Place your feet firmly on the floor and arch your back as you press.
Incline bench press: To fully develop the upper pecs and avoid droopy looking pecs, all muscle building programs should incorporate an incline bench set to about 30 degrees to perform the bench press. Follow the same procedure as above.
Barbell floor press: Lie down on the floor and perform the same barbell press exercise. It will help develop overall pressing strength. - 17274
Pushups: This is the one exercise that will always remain on top to build chest muscle fast. To do in the right manner, make sure you squeeze your glutes, tuck in your abs tight, tuck in your elbows to the sides of your body and remain straight as you go down and come up. Use weights on your back to up the intensity.
Flat dumbbell press: Lie down on your back on a flat bench, hold two heavy dumbbells with palms facing in, and tuck in your elbows. Squeezing the dumbbells tightly, press them up in a straight line without wobbling and under complete control.
Incline dumbbell press: This one is exactly like the flat dumbbell press but performed on an incline bench set at 30 degrees instead of a flat bench. This particular exercise toughens the upper pecs and makes your chest look fuller; else you could end up with droopy pecs.
Dumbbell floor press: Lie down on your back on the floor and follow the same instructions as for the flat dumbbell press. If you have back problems, it's better to keep knees bent and place your feet flat on the ground. Otherwise let your legs remain straight out.
Bench press: The regular bench press with the bar is one of the best upper body exercises. As a variation, tuck in your elbows by 45 degrees to your sides and perform the bench press. Place your feet firmly on the floor and arch your back as you press.
Incline bench press: To fully develop the upper pecs and avoid droopy looking pecs, all muscle building programs should incorporate an incline bench set to about 30 degrees to perform the bench press. Follow the same procedure as above.
Barbell floor press: Lie down on the floor and perform the same barbell press exercise. It will help develop overall pressing strength. - 17274
About the Author:
To learn more about diet for building muscle, check out Cecil Kelly's articles on gaining muscle mass.
posted by X - Men at
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