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Freaky Chest Growth!!

Get a massive chest

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Chest day is easily one of the favourites among many that are into weight training, but as with many factors of fitness, it’s not the taking part that counts: it’s doing it properly.

To exercise your chest, along with the other muscles involved, you could essentially do several sets of high rep press-ups on a daily basis at home. However too develop a bigger chest you need to increase the resistance and this is where a simple bench press is best. The reason you shouldn’t let it stop there is that if you want to grow your pecs you will need to hit as many muscle fibres as you can at different angles.

For many fitness enthusiasts, the chest is ‘one muscle’, which isn’t correct so training it correctly from different angles including the lower, middle and upper chest the results should soon fall into place.

You can incorporate wide or close grip presses that can be altered by inclining, which in effect will target different fibres.

To get the most out of your chest day you should ensure that the muscles that contribute to the following exercises are rested, not just your pecs. Training the chest after a rest day means that your body will be fully charged with rest and nutrition. Avoid exercises for the delts or triceps beforehand so that they’re at their most-rested which means that you can lift them with more weight and help them grow quicker.

Nabba Champion Chris Jones

Exercises for the chest include

  • Barbell Bench Press
  • Flat Bench Dumbbell Press
  • Flat Dumbbell press
  • Seated Machine Chest Press
  • Seated Cable Fly

Along with the above four exercises, here are some more exercises that are great for hitting your upper and lower chest.

  • Upper chest Flat Bench Press
  • Incline Barbell Bench Press
  • Incline Dumbbell Press
  • Incline Bench Cable Fly
  • Incline Dumbbell Press – close lift. Angles are everything when it comes to isolating particular muscles. For this, hold the dumbbells together while flat on your chest so that you press them upwards and away from your centre. This will work your triceps a lot more than a standard incline press.

Lower chest

  • Decline Barbell Bench Press
  • Machine Decline Press Dips. These are usually part of your tricep workout, but if you vary the angle so that you are leaning further forwards you will target your lower chest.

Defining the chest

  • Cable Cross Over
  • Pec Dec Fly

Model Zilvinas Nacas

Sample Chest Workout - Performed Once A Week

Workout Time 45 Minutes - 1 Hour
Rest Time 30 seconds to a minute per working set.

Exercise 1: Flat Bench Press

  • 2 warm up sets 15-20 reps
  • 3 working sets x 8-12 reps

Exercise 2: Incline Bench Press

  • 3 working sets 8-10 reps

Exercise 3: Decline Barbell Bench Press

  • 3 working sets 12-15 reps

Exercise 4: Cable Cross Overs

  • 2 working sets x 12-15 reps

Nutrition and Rest

Don't forget, training is just one part of the equation. For an effective muscle building programme you need to ensure you keep your diet on plan. With this, protein is key and you should aim to get at least 1.5g of protein per pound of bodyweight with good complex carbohydrates and healthy fats. Remember, bodybuilding is 70% diet. You pound your muscles at the gym and then go home to recover and grow. The only way to do this is through good quality rest and nutrition. Aim for around 8 hours of sleep a day for the body to recover best.

Supplements

Supplements play an important role when developing your chest. You need to supplement your food and training with good quality supplements to really reap the rewards from your workouts. The following are great for adding size to your pectoral muscles.

Norateen Gold: Limited edition muscle builder, providing the most fertile anabolic environment for optimum muscle & strength building with zero chance of estrogen build-up.

Explosive Creatine: Explosive Creatine's specialist formula contains 5 of the most effective uptake agents and has consistently been voted as THE strongest Creatine on the market since 1998. Rated as much as 300% stronger than regular Creatine by Muscle & Fitness Magazine.

Complete: Powerful all-in-one protein supplement with 10 potent muscle & weight loss ingredients in one shake. Complete contains a whole host of the highest quality, proven ingredients in a researched and synergistic formula that tastes absolutely delicious and mixes instantly. Complete will give you the ultimate body fast, without the need for any additional supplements.

Vasculator: Voted: "Best Muscle Builder" by Men's Health Magazine Supplement Awards, Vasculator is an incredible quad-action super-pump gym supplement. Vasculator makes you look bigger in the gym in ONE dose. No other supplement does this.

Chest Workout


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