How to Build Chest & Bicep Muscles
Understanding how to successfully build chest and biceps muscles is one of the most sought after pieces of knowledge for both amateur and professional bodybuilders alike. The most important aspect of building muscle is proper form. Without proper form, your muscles are not being worked and you will not build lean mass. In order to build lean muscle, there are a number of workouts you must master.
Instructions
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Do supersets. Line two benches up next to one another. Perform 12 to 15 repetitions of dumbbell flies. Start with the weights over your chest and slowly bring them down so that your arms form a 180-degree angle with your chest, hold for approximately one second, and bring them back to the starting point. Without stopping to rest, put your feet on one bench and your hands on the other and perform as many push-ups as possible. Repeat this cycle four times.
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Lie on a bench, hold two free weight dumbbells at chest level and slowly push them up to a full extension. Hold this position for a second and slowly lower the weight back down so that your arms are at chest level. Repeat 4 to 5 sets. Use a weight that you can only lift for a maximum of eight repetitions. Dumbbell presses should be included in every chest and biceps workout you do as they work both the chest and biceps muscles at the same time and provide for optimal muscle growth.
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3
Target the biceps with high-repetition exercises. The biceps need constant blood flow during a workout to grow, and there is no better way than high-repetition curls. Attach a d-handle extension (a metal bar in the shape of the letter "D" that attaches to weight-lifting machines) to the lower hook-up of a cable machine and perform 12 to 15 biceps curls. Do slow repetitions using strict form. Strict form requires you to keep your back straight and your elbows close in to your body. Perform six sets and take a 30-second break in between sets.
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Perform biceps curls using free weights. While standing, hold free weights in both hands and raise up one at a time until it is about chest level. Lower the weight back down and repeat with the opposite hand. Make sure your elbows are held in close to your body for optimal growth. Use a weight that you can easily perform 20 repetitions with and slowly increase weight once you have mastered a weight level.
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Tips & Warnings
Chest and biceps muscles should be exercised twice per week to achieve lean muscle growth. Give yourself at least two full days off in between workouts to allow the muscles to rest and recover. Rest and recovery are two of the most important aspects of building muscle.
