Build A Better Body: Four Weeks To Get A Stronger Chest

Build A Better Body: Four Weeks To Get A Stronger Chest

With the exception of parents who ask who they love most, there are few things in life that are neutral. The same happens when you go to train, just everything we do or do not focus on our bodies (nutrition, exercise, brain and wisdom, even if it helps or hurts).

Not an intermediate state.

Why is it so important? Because many people do not understand how to exercise that famous area, most are not well formed with respect to their body: the chest. And those mistakes that are made can harm your development in the upper body as if you were Hulk.

Many people think that the chest has a null role in training, unless you are a soccer player. Both the pectorals and the biceps are all muscles that make the most reference to vanity. While having a big, strong chest does not mean you're an unstoppable athlete, the construction of "imperative strength" can help in almost any game you participate in (and also improve upper body muscle mass and, extension, your appearance).

However, despite the fact that many people attend the gym, they spend a lot of time exercising on the chest or does not it sound familiar on the day of the inflated chest? (Monday-Thursday-chest-day?), Often does not translate to better performance and that makes your pectorals are an area of ​​your body that you can improve. The following program will change this game that will give you more results in less time. But for something to work, follow these three principles.

Bending Balance

To achieve a balanced style (and to reduce the risk of injury), you need to do as many traction exercises as you can. Not only will this increase your strength load to pull and make more muscle mass, but it will help you to press your strength as well. Use a similar number of repetitions for both directions. You can also balance the angles of movement (that is, the vertical force of the chin up, which is not the opposite of a horizontal bench press). So if you're pushing up, balance by pulling down. Push forward, pull back.

Works with the elastic band

Without the rotators, the press movements will suffer because the rotator helps to stabilize the shoulder joint. And you really need this to develop your chest completely. Include exercises of this type in your training.

Ring the bells: all of them

In addition to the weights, use dumbbells and even some kettlebells, which will change the stability and demand chest exercises. By varying the equipment you use, your muscles will be forced to adapt to the constant change.

Vary your grips

Changing the width of your grips, you are essentially changing the exercise (a wide grip works different muscles than a more closed one).When using dumbbells, turn your hands in or out to change the angle of the pressure and to stimulate your chest in a different way.

Use what your mom has given you

Bodyweight exercises, such as pushups, may not have the kind of bench presses or treadmills, but they are still a Powerful tool to develop chest muscles. Before you pass the push-ups to achieve an iron belly, roll up and see if you can do more than 40 quality reps. If you can not, maybe this is the place where you should start.

Stay on pace

Most people count the repetitions they make, but pay less attention to the speed of these repetitions. To maximize the results, pay attention to the time of each repetition. For this training, the descent phase of each one should take you two whole seconds, then pause for a second in the lower repetition, and then do them as quickly as possible. If you make it slow, the muscles will spend more time under contraction and, finally, they will do more work.


This training is to be done on two separate days per week. Make sure your chest is not hurt anymore from the first workout before doing the next one.

Martin Rooney

Martin Rooney

Video Tutorial: 5 Best Exercises For A Bigger Chest | James Grage.

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