If you are building your chest muscles in order to compete in a bodybuilding competition, you are better off hiring a trainer and joining a gym with like-minded people. But, if you are thinking of building your chest muscles so that you can lift your own carry-on luggage when you get on the airplane without feeling like you’ve torn something, then you can benefit from this post.
If you are a single mom and you find that your parental duties also involve taking your kids places, like camping, lugging tents, sleeping bags and packed food while hiking through the wilderness, carrying firewood and swinging a mallet to bury tent pegs, well, then, read on.
Did you realize that your chest muscles did so much?
Your reasons for developing your chest muscles can range from wanting your upper body to look better to getting rid of the painful tightness you feel around the upper chest near the shoulders to being able to do things without feeling a pulling in the chest area that makes you worry that you’re having a coronary.
10 Tips For Strengthening The Chest
- You need to make sure that you have set a goal for going into strength training. Make your goals specific such as one of the examples above.
- Make sure that you get a clearance from your doctor and, at least, consult with a personal trainer. Get a thorough check-up and discuss with the trainer your goal. You want to know what would be the appropriate exercises given your state of health and fitness level.
- Set aside the time for workouts. Put it on your calendar.
- Join a gym or buy at least a set of dumbbells or kettlebells.
- Invest in resistence bands and a recommended workout video that you can follow.
- Gradually build strength.
- You can actually use your own bodyweight to build your chest muscles. Push-ups and pull-ups are great. If you have a jungle gym or monkey bars in a park nearby, you can actually take your kids and work out on the jungle gym and monkey bars with them. You can also purchase a pull-up apparatus for your home. Make sure to educate yourself on the best bodyweight workouts and proper form of the individual exercises. While bodyweight training usually involves less risk of injury than using weight machines or free weights, there is still a chance of injury. And, without proper form you will be not get the absolute best desired results.
- The basic moves are: presses and flyes – flat, incline and decline.
- Since the objective is to tone and bring more size to the chest muscles, you must ensure there is enough lean protein in your diet as it provides the building blocks for muscle fibers.
- Finally, make sure to get adequate rest and recovery time after each workout. Lifting weights is just the stimulus for building muscles – when you lift weights, you actually make microscopic tears in the muscles. When you rest and recover is when your body repairs those microscopic tears in the muscles by repairing those tears, building more muscle and making you stronger. So, rest is a requirement, not an option.
“Stimulate don’t annihilate”- Lee Haney