How to Define the Chest Quickly by Bodybuilding

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You can work on your arms all you want, but in order to get a well-balanced upper body you have to develop your pectoral muscles as well. Bodybuilding to define your chest can be done quickly when you focus on sculpting the entire pectoral region. Working your upper and lower chest, as well as defining the center line between your pecs can be achieved with targeted exercises; lifting heavy can help get the job done in no time.

A Well-Defined Chest Routine

Step 1

Do exercises that work the whole chest such as pushups, barbell bench presses, dumbbell bench presses, dumbbell flyes and cable flyes. Perform these exercises to trigger muscle fibers throughout your pectoral muscles and get an all-around stronger, more defined chest.

Step 2

Target the upper pecs by performing these same exercise at an incline. Adjust the back rest of the exercise bench so that it is angled up and you are sitting at a slightly upright position. Smith bench presses to clavicles and reverse-grip bench presses also help target the upper chest fibers and build bigger pecs.

Related Reading: Men's Chest & Leg Workout

Step 3

Target the lower chest by doing barbell and dumbbell bench presses as well as dumbbell flyes on a decline. Adjust the back rest of your workout bench so that it is tilted down and your upper body is lower than your hips when you lay on it. Inclined pushups, where your upper body is higher than your legs, also work the lower chest.

Step 4

Do exercises that trigger the muscle fibers in your inner chest to define the line between pecs. Perform reverse-grip presses, dumbbell presses, cross-body cable presses, flyes and cable crossovers.

Step 5

Choose a weight that will allow you to complete five to 10 reps per set of each exercise; this will build more muscle and allow you to define your chest muscle so your pecs pop. Lift heavy during each session to build bulk quickly. Gradually increase the weight as your strength increases so that you continue to progress.

Step 6

Train you chest up to three times per week and allow for rest days between chest training days for recovery; this will give your muscles time to repair themselves and grow bigger.
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