How to Build the Chest Muscle Quickly

You can't build serious chest muscles like this quickly, but with some hard work you can see fast results.

Your chest muscle---or pectoral muscle---is a major part of a good-looking physique. This means that if summer's coming up and you want to wear a bathing suit, you want to fill out a polo shirt, or you just want to be in generally good shape, it is imperative that you build your chest muscle.



While this is not really something that should be done quickly, a beginner should see improvements very fast as his muscles develop under the new strain of weightlifting.

Instructions

Diet

1. Adjust your diet. While weightlifting does play a major role in building your chest muscle, it is basically a waste if you don't change your diet as well.

2. Increase your protein. Protein goes straight to muscle growth, so when you are not at the gym your body will use protein as fuel to build your chest.

3. Decrease your carbs, particularly simple carbs like white bread and candy. Your body processes complex carbs like whole grain bread and vegetables more efficiently so you will be left feeling full for longer.

4. Avoid unhealthy fat, but don't cut fat out entirely. After all, fat is a nutrient like any other and your body needs it to grow. However, you should avoid trans fats and hydrogenated oils as your body does not process them as well. This means no more late-night trips to fast food establishments.

Weightlifting

1. Add some key chest exercises to your weightlifting program. Do eight to 12 reps; you do not want to be able to do the 13th rep without breaking your form.

2. Focus on the varieties of bench presses---flat bench press, incline bench press and decline bench press. These are compound exercises that work your chest, shoulders and triceps, so do them first.

3. Move on to a pec deck and/or pec flyes. The former works your entire chest; the latter isolates the top or bottom of the muscle, depending on whether you are inclined or declined.

Tips & Warnings

• Ensure you are doing your exercises with proper form. This may mean using lighter weights, but the effect on your muscles will be more profound.

• Never lift weights two days in a row---your body needs time to recover.

• Do not overdo it, particularly if you are a beginner. Over-training will leave you tired and will not effectively build your muscles. It is better to lift too little weight than too much.

• While you can build pecs reasonably quickly, it won't happen overnight. Be patient.

References

• How to Get Pecs: Learn How to Get Pecs Safely and Fast
• Iron Workout: Chest Exercises