When working the chest muscles you must realize that it is the largest group of muscles in the upper body. That is why you must use very specific exercises to work the lower, inner and outer pecs . Don’t worry once you have read through this article you will know how to build chest muscles easily. Having a large chest gives you the look of power and strength and adds to your self confidence.

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Just remember that weight training is not enough when learning how to build chest must muscles and you must have a great diet as well. Your diet should consist of 25% protein, 40 % natural carbs and the rest should be fibre and fats.

Your chest  workout should only be once a week and any more than that may lead to over training. You will work other muscles while doing your chest workout but those are incidental. The exercises im about to show you consist of barbells, dumbbells, and body resistance moves.

When performing the exercises start with the exercises that require using the heaviest poundage. You will be working the stronger muscle groups first and then the weaker muscles thereafter.

Intermediate bodybuilders may want to do 3 sets of 8-10 reps. Advanced bodybuilders may want to do 5 sets of 6 -8reps with heavier weights. If you are a beginner you may want to just do one set of 8 reps and then increase your sets as you get stronger.

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Bench Press, with Barbell, Wide-grip

To begin this exercise, lie flat on a bench with your feet squarely apart. You must then grip the bar at double shoulder width. Make sure you then lower the bar slowly and steadily, pause and then return to overhead.

Your first set should be a warmup using medium weight and about 8-10 reps. You then go into full swing using the maximum weight that you can handle for about 8-10 reps a set.

To avoid injury do not bounce the weight off your chest. Make sure your movements are slow and steady. Do not arch your back or lift your buttocks off the bench because this may put strain on your neck and cause injury.

Front Barbell Raise, Incline

Use an incline bench with a lighter barbell. Make sure you grip the barbell with palms and arms facing down. Raise the barbell slowly and steadily overhead until your arms are extended fully. Lower the weight of the barbell if necessary.

Dumbbell Flies, Flat Bench

This exercise is excellent when learning how to build chest muscles.

For this exercise lie flat on a bench. Use two medium sized dumbbells.Start the exercise by holding dumbbells straight up.Lower the the dumbbells slowly bending your elbows slightly. The rep is completed when your arm is parallel with the floor. To avoid injury don’t over extend your arms.

Incline Press with Barbell, Wide-Grip

For this exercise use an incline bench. Begin the exercise with barbell straight overhead. Lower the weight slowly to upper chest. Use maximum weight that will exhaust your muscles in about 8-10 reps.

Decline Press with Barbell, Wide-Grip

For this exercise use a decline bench. Begin this exercise with your arms perpendicular to the floor. Lower the weight slowly and steadily to neck and do about 8-10 reps a set.

Flat Bench Dumbbell Press

For this exercise you must use heavy dumbbells. Begin the exercise by moving dumbbells straight overhead. Lower the dumbbells to your chest while keeping elbows high and and upper arms nearly parallel to shoulders. Use maximum weight for about 8-10 reps. This exercise can provide a potent result when learning how to build chest muscles.

 

Flat Bench Dumbbell Pullover Press Lateral

For this exercise use medium weight dumbbells. Begin the exercise by moving the weight to your chest, rotate the weight past your head to the floor. The in one moment bring them back to your chest and press them overhead. Then immediately perform a lateral fly with you’re arms bent at a 45 degree angle

Push-Ups Hands Together

Maintain the pushup position with your body straight. Make sure you are up on your toes with your hands about a foot apart. Do as many pushups as you can with and make sure you do them slowly.

These exercise can be very beneficial when learning how to build chest muscles.

Remember don’t push yourself to hard and do each exercise slowly. Once you have mastered each exercise I have no doubt that you will look ripped and sexy!