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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,594 times.
Are your breasts big and muscular enough to impress everyone at the gym or the beach? By increasing the intensity of your workouts, eating more calories to fuel your workout, and doing chest exercises, you can build chest muscles in just a few weeks. Whether you want to be a bodybuilder or just want to improve your fitness, a large and firm chest will be an attractive physical beauty.
Steps
Focus on muscle development
Use explosive training. Studies show that lifting weights fast and hard will make muscles grow faster than lifting weights slowly. Weight training in the “explosive” method is the key to bigger chest muscles. Instead of counting beats, you can time your workout. Set a timer for a minute or two and work out as fast as you can during that time. [1] X Research Source
- This type of workout requires perfect technique. “Raise weight fast, lower weight slowly” is the most effective way to build muscle. In English, the term concentric refers to the process of lifting weights (contraction) and eccentric refers to the process of lowering weight (stretching). With the bench press, lifting the weights up is concentric and lowering the weights is eccentric. With chest presses, when the arms are closed, it is concentric, and when extended to the sides, it is eccentric.
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Try hard. In addition to speeding up your workout, you also have to use heavier weights. Muscles need to be challenged to grow. That means you have to lift as much weight as you can with about 10 reps. It doesn’t matter how much heavier or lighter you lift than others; If that weight is heavy enough to make it difficult for you, then muscle will grow. [2] X Research Source
- Determine how much weight you need to lift by experimenting with different weights until you find a weight you can lift about 10 reps. If you can only lift about 6 reps, the weight is too heavy. If you can lift 15 reps, the weight is too light.
- You should work with a trainer if you are just starting out with weightlifting. Remember not to overexert yourself to avoid injury.
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Check your goals every few weeks. One method of weight training is to gradually increase the weight. About every 2 weeks you will check to see if you can lift a little heavier. Forcing your body to work out or risk injury is not a good idea, but you should find a weight you can lift but do your best.
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Give your body effective rest. You shouldn’t exercise your chest muscles every day. Muscles need time to recover to grow bigger after each workout. On non-chest days, you can work your legs or back. You also have to get enough sleep at night so that your muscles can fully recover from each workout session. [3] X Research Sources
Maintain a moderate level of cardio. Cardio exercises like running, cycling, swimming, and team sports improve heart health and provide other benefits that weight training can’t. Now is not the time to run out of energy for a long run, but you need to run five times a week for a minimum of 30 minutes each.
- If cardio gets in the way of your workout, change your priorities by doing weights first and cardio later.
Exercises for chest muscles
Lie down on a bench. Lying on a bench is considered the most effective exercise to develop the pectoralis major. Lifting heavy weights with fewer reps is the best way to build muscle. You can use a barbell, barbell, or even a dumbbell to perform this exercise.
- Get someone to watch. If the weight is so heavy that you can’t lift the weight halfway through, then you need someone to help hold the bar. Make sure the person is strong enough to catch the weight as it is falling.
- Choose a weight that you can lift 7-10 reps.
- Lie on your back on the couch. Hold the dumbbell in both hands with your hands slightly wider than your shoulders.
- Slowly lower the bar until it touches your chest. Then, raise the weights back to the starting position.
- Repeat 5-7 reps or until you have no more lift.
- Rest for a while and do 2 more sets.
- If you can do 10 easy reps, increase the weight.
Use dumbbells or a cable frame to do chest presses. This exercise should be done with lighter weights. The weight limit will be decided by your shoulders, as the shoulder acts as a pillar for the arm to rotate around.
- Lie on your back and hold a dumbbell in each hand, or hold the cable ends in both hands.
- Straighten your arms out in front of you.
- Keep your arms straight and slowly lower the dumbbells to your sides.
- Return to the starting position.
- Repeat three sets, 10-12 reps each.
- Increase the weight when you can do 12 easy reps.
Do two or more exercises in sequence (called a superset). Supersets force your muscles to work harder, because you do one movement right after another. This technique helps in building muscle very effectively. [4] X Research Sources
- For example, after doing 10 reps on the bench, you immediately do chest presses with dumbbells and do as many reps as you can. Or you can do push-ups right after lying on the bench.
Implement the dropset technique. With this technique, you will gradually reduce the weight in the next sets and work until you can.
- Do at least 10 reps lying on a bench press or chest press. Immediately lose 5 kg and still do that exercise until exhausted. Lose another 5 kg and continue doing that exercise until you can.
Practice push-ups. For maximum effectiveness, you need to combine multiple push-ups. Nothing is more effective than the classic move:
- Place your hands shoulder-width apart, shoulder-width apart, or close together.
- Place your feet on the bench and do downward push-ups, or feet on the floor and hands on the chair to do upward push-ups.
- Do your best for each set.
Dip the back biceps. This exercise can be performed on two bars or using two high-backed chairs.
- Raise your body between the bars or chairs with both hands, then bend your elbows to lower your body until you feel a stretch in your chest muscles.
- Return to the original position and repeat.
- To increase efficiency, tie a dumbbell plate around your waist or tie a dumbbell between your ankles or knees while performing the exercise.
Pull up the back-up or back-up barbell. Pulling up the barbell will not increase the size of the pectoral muscles, but it will help strengthen the back and abs. Pulling up the barbell (with hands closer together) affects the pectoralis major, but still mainly focuses on other muscle groups.
Eat to get bigger muscles
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Eat lots of healthy foods. Muscle will be lost if you don’t consume enough energy to maintain your level of activity. If you want muscle to grow, you need to provide more energy than you expend, and most of that must come from complex carbohydrates and protein. Avoid simple carbohydrates and fats, as they don’t provide lasting energy and can make you fat instead of building muscle.
- Eat a balanced diet with whole grains, protein (meat, fish, eggs, tofu, etc.), fruits, vegetables and fiber.
- Avoid sugary drinks and desserts, fast foods, meats high in nitrates and hormones, and junk foods high in salt.
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Eat more than three meals a day. When you focus on building muscle, your body will need “a lot” of energy. Therefore, eating three normal meals a day is not enough. You should add two more meals, each containing a palm-sized amount of protein. You may have to eat when you’re not really hungry, but you’ll be happy with the results when you see your breasts grow bigger. [5] X Research Sources
- If you are thin and want to grow bigger muscles, increase the portion size. If you have excess fat and want to get rid of it, control your portion sizes.
- Eat a healthy meal about an hour before your workout. Choose sources of healthy carbohydrates like quinoa, beans, and brown rice, along with some protein.
- Eat an extra meal after your workout to help your muscles recover and grow bigger.
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Drink a lot of water. You should drink 8-10 glasses of water a day to stay hydrated and help your muscles process protein intake. Drink water before and after each workout. [6] X Trusted Source Mayo Clinic Go to Source
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Drink functional foods. Massive muscle mass is often maintained with supplements. Creatine helps regenerate a natural enzyme that the body produces to promote muscle growth. Taking creatine in the right doses has been shown to help muscles grow bigger and faster. [7] X Trusted Source Mayo Clinic Go to Source
Advice
- Adjust the chair to slope up or down when lying on the bench to work the chest muscles at different angles.
- Warm up before each workout by stretching and performing 1 set with light weights to avoid muscle strain.
- Consult your doctor before starting any exercise program.
- Breathe properly while lifting weights. You should breathe out when lifting weights and inhale in when lowering weights. The general rule is to exhale on exertion — that is, when pulling or pushing weights.
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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,594 times.
Are your breasts big and muscular enough to impress everyone at the gym or the beach? By increasing the intensity of your workouts, eating more calories to fuel your workout, and doing chest exercises, you can build chest muscles in just a few weeks. Whether you want to be a bodybuilder or just want to improve your fitness, a large and firm chest will be an attractive physical beauty.
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