There are some common misconceptions when it comes to building muscle for a solid chest. As with any area of the body it take disciplined work of the pectorals to achieve that much desired chiseled look. Many body builders are under the impression that the best way to do this is through bench presses. While this exercise does in fact work the pectoral, muscles there are other exercises needed to get a truly refined look.
To build a well-defined chest here are a few simple weight exercises you can do:
o High Cable crossovers- This exercise will work the difficult to reach inner Pecs
o Low Cable crossovers- Another inner pec exercise the key is the correct amount of tension
o Bench press- Wide grip, your wide spaced handling will work the lower pectoral
o Bench press- Close grip, this will work the inner Pecs quite well, however the movement will also work triceps and upper chest
o Dumbbell Flyers- Works the inner pectoral muscles but you really have to squeeze them together. Alternate this on incline, decline, and flat bench
o Dips- Depending on elbow position, you can work either the inner or the outer Pecs.
These are a few good chest muscle exercises, varying your workout will decrease the likely hood of you reaching a plateau. Now it is important that you also realize that nutrition and rest are equally important.
Nutrition
When you are building muscle, nutrition is as important as weight lifting. When you lift weights, you are actually tearing muscle tissue. To repair the muscle and thereby make it larger your body requires protein and complex carbohydrates. It is also a good idea to increase your vitamin and mineral intake.
Hydration is also important for any workout routine. The body requires water to provide nutrition to the cells, eliminate waste, and regulate internal body temperature. In addition to all these, water also cushions the joints and protects major internal organs. Increase your water intake above the recommended daily amount as strenuous exercise quickly depletes fluid levels.
Rest
Equally important to a good bodybuilding is getting the correct amount of rest. Some product marketers have pushed the idea that sleep is detrimental to muscle building, claiming that a catabolic happening can occur while sleeping. This is where the muscle wastes away; this however is a false claim by marketers wanting to sell their product. Not only is this an outright lie, it can lead to serious repercussions both mentally and physically.
Sleep is your body's way of regenerating and healing itself, without sleep your muscles will not heal properly and all your work will have been for nothing. Not to mention the fact that you will be fatigued and enable to complete future training sessions.
Finally
Bring all of the above elements together and you will quickly build muscle and have the solid chest you have always wanted. Eat right, diversify your routine, and get plenty of sleep to make the most of your body building sessions.
We have for you a lot of free weight lifting programs, articles and routines. We shot the lid off of the bodybuilding and supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat.
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