Strong chest muscles should be the core of your exercise program because they help all of the other exercises that you are going to do. As your chest bulks up, you are going to be able to lift more when you do arm, shoulder and back exercises. You may even notice that running gets easier since you are going to be pumping your arms, an often underrated part of running that is very valuable. Strong chest muscles are also incredibly beneficial for any sport, helping you block in football, throw a check in a hockey game or drive a spike into the sand while playing volleyball.
No matter why you want the strong chest muscles, also known as pectorals, you can use these tips to help you get there.
1. Always increase your weight when you hit the full amount of reps for each one of your sets. Do not just keep doing the same amount because you are not gaining any ground.
2. Use a set schedule and stick to it. Repetition is the key, along with dedication.
3. Give your muscles time to recover. Only do the chest exercises every other day so that you have building days and recovery days.
4. Use muscle confusion by pushing different, related muscle groups, rather than targeting the same one every time. This forces them all to build up evenly.
5. Similarly, you want to do a number of different exercises, not just one. The bench press may be your staple, for instance, but you also need to do flies and inclined bench.
6. Push yourself to the limit. Do not give up as soon as it gets difficult. Use a spotter so that you can only stop when you finish your reps or when you physically, not mentally, cannot finish the last one.
7. Give your body the protein and nutrients that it needs to build strong muscles. Eat balanced meals.
8. If you want an extra boost, think about using protein shakes to give yourself more than you would get from a standard meal.
9. Drink plenty of water. Your body needs water to feel less fatigued and to keep from cramping up, which helps you lift more effectively.
10. Learn to love working out. Relish the feeling of being exhausted when you head home after a good session. If you embrace this lifestyle, you will have far more success.