Bodybuilding is still growing in popularity with plenty of men and girls using weights as a means to get a toned and fit body. Starting a bodybuilding program can effect your whole physique, but it is always good to know which particular workouts affect the different body parts. Before you begin with any bodybuilding program especially to build chest muscles, you must ensure that your diet fits for the workouts you intend to do. Before you start your bodybuilding schedule, draw up a diet plan adjusted to your changing needs, ideally with a fitness coach or with a seasoned bodybuilder.
First of all note your daily protein intake, you want one to 1.5 grams of protein intake per lb of lean body mass. This needs to be spread out across the day with as many meals as possible (minimum 5-6). Count four calories for every gram of protein.
Secondly, you need to take note of your carbohydrate intake. You want 1.8 to 2.3 grams of carbohydrate per lb of body mass. Count four calories per gram.
Your diet should have approximately 2500 calories each day. Gear up to 'eat on the road', it is sensible to have formerly prepared meals. Eat the main meals with your folks then plan on 2-4 additional meals. Don't forget to drink plenty of milk.
Below you find three effective exercises to build chest muscles:
1. Dumbbell Single Arm Bench Press
For this you need to lie on yuor back on a bench.
One hand holds a heavy dumbbell along the side of your chest, palm facing in. Hold the other arm straight out to the side to keep the balance. Push the weight up so your arm is straight above your chest. Pause, then slowly lower the weight to the starting position.
Do 5-7 repetitions with each hand.
Complete four sets, resting two mins after each set.
2. Dumbbell Incline Bench Press
Lie face up on an incline bench and hold a couple of heavy dumbbells along the exterior of your chest with neutral grip (palms are facing in). Begin to slowly press the weights straight above your chest (until arms are straight). Pause, then lower to beginning position.
Do 6-8 repetitions
Do three sets, resting two mins after each set.
3. Postponed Push-Up
First of all note your daily protein intake, you want one to 1.5 grams of protein intake per lb of lean body mass. This needs to be spread out across the day with as many meals as possible (minimum 5-6). Count four calories for every gram of protein.
Secondly, you need to take note of your carbohydrate intake. You want 1.8 to 2.3 grams of carbohydrate per lb of body mass. Count four calories per gram.
Your diet should have approximately 2500 calories each day. Gear up to 'eat on the road', it is sensible to have formerly prepared meals. Eat the main meals with your folks then plan on 2-4 additional meals. Don't forget to drink plenty of milk.
Below you find three effective exercises to build chest muscles:
1. Dumbbell Single Arm Bench Press
For this you need to lie on yuor back on a bench.
One hand holds a heavy dumbbell along the side of your chest, palm facing in. Hold the other arm straight out to the side to keep the balance. Push the weight up so your arm is straight above your chest. Pause, then slowly lower the weight to the starting position.
Do 5-7 repetitions with each hand.
Complete four sets, resting two mins after each set.
2. Dumbbell Incline Bench Press
Lie face up on an incline bench and hold a couple of heavy dumbbells along the exterior of your chest with neutral grip (palms are facing in). Begin to slowly press the weights straight above your chest (until arms are straight). Pause, then lower to beginning position.
Do 6-8 repetitions
Do three sets, resting two mins after each set.
3. Postponed Push-Up
Use blast straps or chains. Loop the straps or chains around the bar so handles hang some inches off the floor. Take the standard push up position with hands grasping the handles, so only the feet touch the floor. Bend your elbows to lower your body till the higher arms are parallel to the floor, then push yourself up.
Do as many repetitions as possible.
Rest for ninety seconds and complete three sets.
The above exercises combined with press-ups, should build your chest muscles in no time.
When doing press-ups you should check what your maximum bench press weight is and start on from there. Use the incline bench for your higher chest, the flat bench for your middle chest and the fall bench for your lower chest. Use slow, low repetitions and heavy weights since heavier weights develop muscle fibres that produce strength and power.
Learn to read your body and never overwork yourself.
Never forget your body's need to recuperate.
