Sick of Having a Small Chest? I know I Was, But Then I Got Smart…
Chest muscle is really important! Aesthetically, it's the centre-piece of a well developed physique, and without a properly built chest you just won't look good no matter how much you work on the rest of your body!
The muscles of the chest are not easily built by most people. With these difficulties in mind,
we have some solid advice to aid you in your muscle building goals.
First of all, we recommend that you work the entire body evenly. When it comes to the chest muscle, it's especially important that you also develop your back and upper back muscles in the same way; this is important for posture, and will also allow you to build better chest muscles.
You will obviously want to include bench presses in your training regimen. Learning the optimal technique for this exercise is not easy, it will help you a lot if you can begin by seeking the guidance of a muscle building professional, as both learning from diagrams, or from amateurs, can have serious pitfalls. However, it's also important to remember that professionals are often in the habit of being overenthusiastic about this exercise, so you'll have to be in tune with your personal limits to avoid putting excessive pressure on your heart. Including some forced reps in your workout can also be of great benefit.
It's also worth asking a trainer to demonstrate the optimal technique for pullovers; including this exercise in addition to bench presses induces the development of a fuller chest.
On the whole though, we suggest that you take it easy with weight lifting for chest muscle building because of the potential hazards to the heart. Instead, we advise you include some callisthenics in your muscle building program, the most appropriate for this purpose being push ups. Although you'll need to do more reps, and the nature of the hypertrophy won't be the same as in weight lifting, it doesn't strain your heart and it's highly effective in it's own right. The trick to this is to keep going until you have to stop, rest, and start again when you're ready, keeping a count of the total number of reps you've done rather than the number of sets. As such, the number of repetitions you do per set can vary by some degree, and that's fine. Doing about 80-100 reps per session will yield impressive results, but you can always do more as your progress.
