How to Build a Solid Chest
To really strengthen the chest muscles and make your pecs pop out, you should focus on chest enhancing exercises, using the appropriate workout techniques. In this article, we're going to give you the best and most effective exercises which will make your chest muscles pop.
Push ups are a great exercise which focuses on building your upper chest muscles and shoulders. The great thing about push ups is that they can be done anywhere and at any time, by simply using your body weight; all you need is a firm surface.
Push ups do not only build the upper body strength, but they also build the abs, and work on your pecs. To do this exercise, lie face down on a firm surface and start with the hands at shoulder width apart, with your legs stretched out behind you. Push your body up from the surface using your hands until the elbows are completely straight, and then slowly lower yourself back onto the surface. Remember at all times to keep your core tensed to keep your back straight and parallel to the floor.
Do at least 3 sets of 15 push ups, or as many as you possibly can before getting fatigued. You can add more reps with time as you gain more strength. For the best results, try and do a variety of push ups.
The bench press is considered to be one of most effective exercises for those who want to build a bigger and more solid chest. The standard bench press exercises come in 3 types; decline, incline, and flat, with each of them targeting a particular area of your chest.
To do this exercise, choose a weight which you are able to lift at least 7 to 10 times. Lie on a bench on your back, with your feet flat on the surface. Grip the bar with both hands a little wider than the shoulder width apart and slowly lower the bar down until it's about an inch from your chest, and then return it to the initial position.
Repeat this for 7 to 10 reps, or until you are fatigued, rest for a little bit, and then do more sets. If you're able to do 10 reps with much ease, you can add some more weight. Remember, you should have someone there to spot you, especially if you're lifting to a point where the muscles can't support the weight.
Another effective method for building a solid and muscular chest is super-sets. When doing super-sets, you basically combine two or more exercises for the same muscle group, and then perform them back to back.
For instance, after doing 10 repetitions of bench press, you can immediately go to push ups, and do as many reps as you can to failure. Always aim to do super-set chest workouts 2 to 3 times every week, on non-consecutive days.
Super-sets typically force the muscles to work much harder, because you are doing 1 exercise right after another. They're very effective when it comes to building lean muscle.
Although this can be a strenuous exercise in the beginning, it is one of the best bodybuilding workouts you can do to build a much more solid and inflated chest.
To do a set of dips, hoist yourself up using your arms while tucking your legs behind you (so they're out of the way). Slowly lower yourself until your elbows are at a 90 degree angle, and push yourself back up. For extra benefit, you can tie a weight plate around the waist while performing the exercise.
About The Author
There are many exercises you can do to build a more solid set of chest muscle, are these are just some that Kevin Hodges suggests to make your pecs grow and stand out. You can visit turbobulk.com for more information and advice like this and also find articles on what supplements can enhance your training and physique like "The Best Steroids To Get Ripped", which is a review of some great legal steroid alternatives.