Effective Ways On How To Build Chest Muscles

By Robert Corter

If you’re on a quest in achieving a good and aesthetically-pleasing physique, then you probably want to know more about building chest muscles and the right workouts for it. The chest area is often considered to be a problem area. This is because building muscles around this area can take time. Some muscle groups in our body have different paces of growth, and the chest area is unfortunately one of the slow-growing ones. The effectiveness and duration of chest workouts may also depend on some factors like heredity. The amount of cells you have in your chest muscles is greatly influenced by your genetic make-up. Another factor is your somatic or physical body type. There are three body types, namely the ectomorphic, or those people with naturally slim physiques and long, thin limbs. The second type is the mesomorphic, these people who are gifted with naturally strong muscles and a bodybuilder type of body. The last one is the endomorphic, or those who have a naturally heavy-set body.

There are several exercises for chest muscles. But before we discuss the ways on how to build chest muscles effectively, let us first have a quick overview of the anatomy of the chest. The chest, otherwise known as the pectoral muscles or pecs, is a muscle group made up of two main muscles, namely the pectoralis major and the pectoralis minor. The pectoralis major is attached to the chest bone or the sternum, which is located along the center of your chest as well as to the clavicle or to the collar bone. With this is mind, remember that you will need two exercises; one for making the muscles contract to the sternum while the other one for making it contract to the clavicle. The pectoralis minor, on the other hand, is a thin muscle located below the pectoralis major. Its main function as a muscle is bringing the shoulder and the upper arm down. You should also consider building up the pectoralis minor because it pushes the exterior of the chest out.

The best exercises for the lower chest muscles or the pec minor include dips and barbell bench presses. These exercises help build the chest and the shoulders, respectively. For the upper chest, or the pec major, you’ll want to do the incline barbell bench press, which is like a normal bench press except it is done in an inclined position. Once you’ve gotten stronger at the incline barbell bench presses, then you can do the incline bench press and finally, the incline dumbbell flies.

Your body’s response to these exercises will depend on the structure of your muscles or ligaments. You can always experiment with combinations and other exercises as long as they are safe and you take the necessary precautions. The ways on how to build chest muscles may seem easy, but the results also vary according to your body type. So keep in mind that patience is key and sooner or later, you will have the strong and well-defined chest you want.

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