This Article is About
barbell bench press
shoulder muscles
stretching exercise
best exercise
shoulder width
dumbbells
Bodybuilding Advice - How To Build Chest Muscles Fast
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Having a great chest is just as important for most guys, then having great biceps and abs. A lot of men, who try to get a great chest, even train chest too much which can be counter-productive. There are a large amount of different exercises that you can use and what exercises you choose, depend of your goal. Someone who wants to get really strong chest muscles has to uses different workouts, then someone who wants a big chest. I will explain what exercises are the best to build chest muscles fast.

How to build chest muscles fast?

Incline Barbell/Dumbbell Press

When your goal is to build big chest muscles, then you must choose exercises that hits your pecs the most. Although most experts believe that barbell bench press is the best exercise for the chest, and it might be true, if your goal is pure strength. But because the bench press is mostly a front delt exercise, then your chest does not get enough stimulus to really grow.

Most guys put very little emphasis on the upper pecs and that is a mistake. To do this exercise effectively, grab the barbell a bit more than shoulder width apart and lower the bar to your middle and upper chest. The lowering has to be controlled and smooth. When you push up the bar, the contract with each rep. I suggest you do 5 sets, the first being a warm-up set. You add more weight with each set. The reps should be 15-12-10-8-6.

Flat Bench Dumbbell Press

Dumbbells are great when using a flat bench, because a lot less less shoulder muscles are used and more delts, which is exactly what you need to build chest muscle fast. Slowly lower the dumbbells to the middle of your pecs. Then push up with an explosive movement and contracting in the end. I suggest you not to lock out when you finish your rep, because then tension remains in the muscle. You can do 3-4 sets, depending on how you feel, between 8-12 reps.

(Incline) Flye

The next exercise is a very good stretching exercise and gives width to your pecs. You can do either flat bench flyes or incline flyes. I feel that incline flyes are more effective. The incline does not have to be over 45 degrees, because it is not a shoulder press. Grasp the dumbbells over your head and slowly bring your arms out to the sides, while keeping the arms slightly bent. You have to get a good stretch and right away come back to the beginning position and contract your muscles. You can do 3 sets of 8-12 reps.

If you want to build chest muscles fast, then these exercises should be included in your workout programs. I have had great results with them. Remember, the technique is the most important factor. Using heavy weights is necessary of course, but if your technique suffers then you should use lighter weights. I am sure these exercises will help you build chest muscles fast.


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