Chest Muscle- How To Build Big Chest Muscles Fast

When it comes to building your chest muscle you must learn how to develop that mind and muscle connection that is key to great chest development. The chest muscle is quite hard to isolate, from the start it involves the use of the triceps, biceps, shoulders and the pectoral muscles. As such if you don’t have the mind and muscle connection and your form is poor, you will not develop significant muscle mass on your chest muscle.

The best exercise for the chest is the bench press to the neck with a power rack. Why bench press to the neck? This is because it forces the elbows straight and out, allowing complete isolation of the chest.

To develop your chest muscles you need to perform "feel" training where you "literally feel" the muscle working, you close your eyes whiles performing the movements and use a light weight- 40% of you I MR and you visualize the chest working, you put your mind into your chest muscle. You focus on how the stretch feels and how the contraction feels to your chest.

You "feel" your chest muscles working, the object is not to perform reps to positive failure, nor is it to lift huge weights. The object is to feel the movement, imagine an orange in your inner chest muscles also known as the pecs; in your mind you should try to squeeze that orange in the fully contracted position.

Use slow controlled reps when performing chest exercises whiles you ‘see and feel" your reps. Do not pay attention to the number of reps or the weight-again the object is not to lift big weights.

And hand in hand with "feel " training is correct form, I want you to take a look around you at your gym and you will note how people bring the bar to the nipple as they lower the weights in a bench press. You will not how their elbows are rarely out-rather they bend inside towards their sides. This sort of chest training is incorrect and it will give you huge shoulders and triceps. Most people train like that – and that is the reason why you have no "chest muscle" at all. Your elbows should be out 90 degrees to the floor and in line with the barbell and your arms should be parallel with the bar. . You will note how deep of a stretch this gives you when compared to the old-fashioned way of performing it.

Next you have to stick with multi joint chest exercises only-forget chest flys, cable cross over, forget dumbbells. Stick with free weights-the barbell bench press or the smith bench press and stick to incline barbell versions. Why? You cannot develop too much of an upper chest but you can overdevelop your lower and middle chest muscle

Next in the equation comes rib cage development and to build large ribcages you need to squat and perform the pullover. The squat-namely the breathing squat can add 2-3 inches on your chest muscle in just a month or two and it sets up the foundation that will allow plenty of pec meat to be added to the equation. And yet when you look around there is no one is using them these days.

Next comes nutrition –you need 1000 calories above BMR (basal metabolic rate) to make this work on a daily basis and trust me that is nothing –the ideal amount should be 2 times BMR. I cannot stress this enough! You will not get the results I promise if you do not keep calories high, calories have to be a minimum of 1000 calories above BMR. Nothing short of this is acceptable! this simple tips will get your chest muscle to grow rather quickly and you will find out that building a big chest is easy if you know what you are doing!