tips to build a strong chest

Tips to Build a Strong Chest

The chest muscles are extremely important in providing upper body strength and we use them in almost every single movement on a daily basis. For men, it definitely provides sex appeal when the muscles are challenged extensively, and for women it definitely does the same allowing for brilliant tone.

For most guys and definitely some women, the chest muscles are actually overworked and this can lead to some postural problems along with imbalances in the shoulder area leading to extensive injuries.

So what tips do we need to take into account for building a strong defined chest and at the same time remain confident that it doesn’t make us prone to injuries?

Build a Strong Chest: Tip #1

The pectoralis muscles which define the chest are usually one of our stronger muscles especially if you have included push-ups as part of your training while growing up. When we get into the gym most of us have a tendency to go really heavy right from the bat and therefore abandon the regular push-up. But this is probably one of the easiest ways to mess up your shoulders and cause an injury that will make you fall back in your routine. So what do we do?

Make sure to warm up with at least one set that uses only your body-weight. You can do regular push-ups, or you can do one of a variation of push-ups. Some of these include, having your hands on a bosu ball or balancing board, having your feet on a bench and your hands on the floor, having your hands close together and then far apart mid-way through your repetitions, having your hands on a stability ball.

The important thing here is to vary it and keep it interesting and make sure you warm up your joints nicely. Once you have done this you can begin to go heavier with each set.

Build a Strong Chest: Tip #2

If you are working our your chest muscles more than you are your upper back this is another way to create major joint imbalances which also lead to poor posture and injury. Make sure to do as many sets with your upper back as you do with your chest exercises. If you have bad posture already? Then take it a little further a work out your upper back even more.

Build a Strong Chest: Tip #3

Hit your chest at 3 different angles. By this I mean that you need to think of doing exercises which include a flat bench, an incline and a decline. This allows your chest to get the most definition and grow the strongest.

The decline is the most effective in activating the lower part of the pecs. An incline targets your upper chest muscles, and if you do flyes on a bench then you are going to see some pretty impressive tone in the separation between your chest muscles.

Build a Strong Chest: Tip #4

Wondering which supplements are most effective in building muscle size in your chest? Then you will want to make sure you include:

Whey Protein for muscle production (Try: Optimum Platinum Hydrowhey)
Creatine & NO2 for greater muscle energy (Try: BPI Sports 1.M.R Powder)
Glutamine for muscle recovery(Try: Scivation Xtend)

If you want to build definition and tone your chest muscles then you will want to include:

Thermogenic Fat Burner (Try: Magnum Nutraceuticals CLA)
Fat Blocker (Try: BSN Cheater’s Relief)
Thyroid Regulator & Green Tea Extract (Try: Universal Animal Cuts)

Have any questions or comments about how to build a strong chest? Please leave a comment below…