If you want to learn how to get chest muscles to build quickly, it probably is because you have already found and have tried the typical chest-building exercises and seen little to no results.
Surprise, a whole bunch of elements has to be in place around those exercises, and only a few core exercises you need to focus on to get results. Here is what you have been missing in what you have been trying to do.
The basics – get your foundation in place
Before you begin to learn how to build chest muscles fast with exercise, you must get the foundation to let those exercises do you good. These tips fall under the lifestyle habits category but will make your gym work worth it.
Tip #1 – Get enough sleep
Sleep is the real key to any muscle growth. For your chest muscles to get bigger, your body has to have time to rest and repair itself.
It would be best if you had a regular bedtime and a regular time to wake up. If you are serious about your build, give up the party lifestyle and develop good sleep habits.
Tip #2 – Maintain flexibility
Swinging your arms around a few times before you lift is not stretching, but you don’t want to stretch out before or after your program. Make it its own thing in your schedule.
Keeping your chest, arms, and core flexible would be best. When you start to focus on building your chest muscles, it can be easy to injure yourself if you have not maintained flexibility. Don’t discount this advice, and don’t find out why it’s essential not to do it.
Tip #3 – Follow the proper diet
Forget the fads. Bodybuilders have known for years that the essential diet is a protein with carbs, fats, and other nutrients in reasonable proportions. You want to rip your chest when you want more protein and carbs.
All the fad diets are going to do nothing but upset your natural balance; it is also rare to be able to sustain them for your whole life. Learn to eat well. Learn what should be in your pre and post-meals and find out your basal metabolic rate and calorie equation to know precisely what you should eat.
Tip # 4 – Use supplements to your advantage
Supplements and nutrition science are there to help you, but you can’t use them to replace a good diet or to overcome bad habits with regular exercise.
Also, not all supplements and fitness support products will work the same for everyone. Try them out, keep a journal, and find the ones that can fill the gaps in your diet and help optimize your workout results.
Build the routine around these five core exercises.
These are the five core exercises to help you build chest muscles fast. They aren’t fancy, but they have decades of proof behind them that they remain the best choice if you want a big chest fast.
Not enough can be said about avoiding exercise machines with these exercise types. Work with free weights. To get a big chest, you must also let the complimentary muscles build to prevent injury. Assisted weight machines are just going to change you short.
Exercise #1 – Pushups
Pushups of all types are going to rock your chest. The plank-style wide stance and diamond are great. Work to the snapping jack and push up to see your chest fill out. Please don’t put too much time into declines, as they will focus most of the movement on your shoulders.
Exercise #2 – Flys
Dumbbell flies are essential to building a big chest. They are powerful exercises that build muscle fast. You want to do all the variations you can find.
Bend over, bench flys, standing flys and cross flys. Mix in high reps with light weights then pushes to failure with maximum weight too.
Exercise #3 – Bench Press
This is an essential chest-building exercise. One thing you want to avoid is using a bench press machine.
They make the practice too easy, and you won’t build the compensatory muscles in your core to control the movement. If you don’t have that, you could have a severe injury instead of an impressive chest.
Exercise #4 – Lean backs
Lean back on the bench and let it support your middle back and shoulders. Keep your hips up before straight, and then do flies and lifts.
This frees your whole core and chest to engage with the movement. Get someone to spot you with this exercise. They may not have to catch the weight, but they must watch you to ensure your back stays straight, or you’ll injure yourself.
Exercise #5 – Cross cables
Old-school cross-cable exercises can pound out a massive chest quickly. The movement allows for full chest expansion and engagement that other activities can’t replicate. Please stick to the cross cables but go low and high with them.
Bring it all together with this secret weapon.
You have probably been doing all these exercises anyway; they are the list of chest exercises everyone knows. What you need is a secret weapon to build chest muscles fast. One word –
The more you can take a high-intensity approach to your chest workouts, the more explosive muscle building you will see. Here is another hint – you can’t get that intensity without a spotter. You need to find someone who can match you pound for pound and be your support.
Blast your reps until failure, and let them catch you at the last moment. That is how you build chest muscles fast.
Watch your lifestyle habits, make your routine count, and work as hard as possible to get the inches you want to see.