How to Build a Better Chest
Many exercises help build effective workouts so you can achieve better chest gains. One of the most popular chest growth exercises is a barbell bench press.
While the bench press is one of the most effective exercises to perform, other chest press exercises are just as beneficial. There are many bench press variations to keep your clients engaged with their workouts and to build muscle and a bigger chest:
Dumbbell bench press
Incline bench press
Decline bench press
Pec deck machine
Chest training is usually performed too much or inefficiently. It is important to design a workout plan with a variety of exercises consisting of the perfect amount of sets and repetitions with proper progression.
Pushing and pressing movement patterns primarily activate the chest musculature. The wider the grip, the more chest activation your client will encounter. If your client tends to have a narrow grip, you will notice more development in the triceps.
Increase the volume and intensity of your workouts every week help you build a much bigger and better-looking chest. Preserve workout creativity and incorporate heavyweights to induce adaptation and growth more quickly.
The chest is comprised of two muscles, the pectoralis major and the pectoralis minor. These chest muscles attach to the humerus, sternum, and clavicle. The pectoralis major is the larger chest muscle and most superficial, which lays on top of the pectoralis minor.
The pectoralis minor sits underneath the pectoralis major on the scapula or shoulder blade.
The pectoralis major is mainly responsible for flexing and extending the arm at the shoulder. It also plays a role in arm adduction.
The pectoralis minor is responsible for stabilization, protraction, and upward and downward rotation of the scapula. You will find that the pectoralis minor is the “problem child.” It causes a lot of shoulder injuries and even biceps brachii issues due to muscle tightness or stiffness. The muscle actions and where it originates plays a huge part in creating such issues.
It is important to know the actions of the chest muscles so you can train them entirely.
Lift Heavy Weights for a Bigger Chest
For a muscle to grow, you must train it hard and eat right. Here are five tips to apply to your program to build a bigger chest muscle
1. Training Volume and Intensity
The more stress applied to the chest muscle, the stronger it’ll become over time. Lightweights and higher repetitions will not do the job. Be systematic and increase the load while lowering the repetitions. This will help you track progress and know when to increase the resistance on the muscle. Simply increase the training volume and intensity every week to check the most effective results.
2. Calories and Protein
Our body needs amino acids to repair and rebuild. Protein will provide your muscles with the fuel they need to grow bigger and stronger. When you complete the right sequence of training and eats in a calorie surplus, they will improve body composition. Eat more calories and protein for optimal results.
3. Eccentric Loading Technique
The eccentric or negative contraction of an exercise is where you are the strongest. At this point in the lift, you can control the highest amount of load. Most micro-tears occur during the lowering portion of an exercise and time under tension can induce better chest results. Emphasize eccentric contractions and even isometric contractions. You can implement this through isolation exercise.
4. Exercise Variety
Provide with different chest exercises and workouts. All training should include various movement patterns that the chest is activated in. Avoid limiting to 1 or 2 chest exercises to stay them engaged in each workout.
5. Rest and Recovery
Safe, fun, and effective exercise—in that order—is what matters most. Allowing time for recovery is a huge component of the chest rebuilding and getting stronger. The more strength the chest attains, the more volume and intensity it will be able to endure. This leads to better chest workouts and higher amounts of muscle gains.