How To Get Big Chest Muscles

Step-by-step Instructions

Here is what you need to do...
Step 1

Let's face it: Building big, developed chest muscles is hard to come by. Chest muscles usually take months and years of hard work and swallowing your pride in the gym to slowly work your way up in bench-press weight, cranking out set after set, trying to stay patient as you look for muscle progress. If you stick with building muscle, you will be rewarded with a full, powerful chest that not only comes in handy at the beach, but also do a fine job of filling out any shirt you own.

Step 2

Many guys who are seeking to get a bigger chest muscles find that becoming a Campus Man is a perfect way to get affirmation and support from followers. Most weightlifters have a set of friends and admirers who track their progress and admire their gains. They see you getting bigger chest muscles and comment that they notice the transformation. As a Campus Man, these admirers are called your "Fans." Fans can provide motivation to keep going when you hit a plateau or need that extra mental boost to keep going in your effort to build bigger chest muscles.

Step 3

And if you ever choose to enter a bodybuilding contest down the road, having organized all your supporters in one place makes it easy to get those Fans to attained the contest in the audience. So, once you start building chest muscles, take it to the next level by becoming a "Campus Man."

Step 4

Weightlifting Experts Offer Different Advice on How to Build Chest Muscles Different trainers and weightlifting experts offer different advice on How Build Chest Muscles. CampusMen.com has compiled these recommended products, which we feel offer the best amount of advice for the money you will spend. Regardless of the trainer, book or DVD you follow, many experts feel it is effective to switch the tactics you are using to get that bigger chest. So, look at CampusMen.com's recommendations below, choose a product and the necessary supplies we list - and get going in switching up your chest-building program.

Step 5

Books CampusMen.com Recommends to Build Chest Muscles Essential Chest and Shoulders: An Intense 6-Week Program - $11.53 - For intermediate to advanced exercisers, Kurt Brungardt offers quick, simple exercises to build a powerful chest. Positively reviewd by more than 7 readers, Kurt thinks advancement secrets are focused on the right balance of upper-body strength. Surprisingly, Kurt gives details on how building your chest can also help you obtain the six-pack-abs you are looking for. The book offers a 6 week workout routine, but also supplies you with an additional 4 or 5 good routines for future use.

Step 6

Strength Training Anatomy - $14.93 - With over 850,000 copies sold, this book gives an accurate, detailed illustration of the body's muscle groups over the course of 400 full-color illustrations. Strength Training Anatomy breaks down the role of specific muscles in each exercise and gives you a clear look at how they interact with surrounding joints and points on your skeleton. With the anatomical knowledge in this book, you'll be able to fix slight problems in your form and maximize your workout in no time.

Step 7

Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding - $17.10 - Ask the legendary bodybuilder what he was most proud of in his heyday, and he will say, without hesitation, that his chest was always his most impressive muscle group. In this book (which covers the entire body, as well as diet and lifestyle advice), Arnold teaches the reader the exact techniques he used during his Olympia days, including an incline chest workout that worked so well, he was able to balance a glass of water on top of one of his flexed pectoral muscles!

Step 8

Recommended DVDs For Building Bigger Chest Muscles For those non-readers who prefer a DVD to a book, we recommend these DVDs... Ronnie Coleman: Invincible - $35.99 - Just as there was Arnold Schwarzenegger of the 1970's, there is Ronnie Coleman of the new millennium. The winner of a record breaking eight Mr. Olympia titles, Ronnie Coleman gives the world a glimpse into his life in the twelve weeks leading up to the 2007 Mr. Olympia contest: his training, his diet, the whole nine yards. Learn from the best of his generation as even Coleman's personal nutritionist, Chad Nicholls, offers exclusive advice and insight!

Step 9

Men's Health "Huge in a Hurry" - $35.99 - Author Chad Waterbury uses his Master's Degree in Neurophysiology to bring you unconventional, scientifically proven workouts that will blast your muscles like never before. Whether you've been lifting weights ten days or ten years, you will experience unbelievable gains in a matter of just days, putting an extra inch on your arms in as little as eight weeks. Waterbury's workouts are not only more efficient than anything you've ever tried, resulting in less wasted time at the gym, but feature specific techniques and postures to limit the risk of injury.

Step 10

Before you hit the gym and start building muscle, buy and read one of the above recommended books or DVDs to understand these basic concepts: The Chest Muscle, Uneven Pecs, Pec tears, Lower Pecs, Training Plateau, Effects of Overtraining & Why you need a Spotter.

Step 11

Chest Exercise Techniques Beginners Should Know It is not all about the workout plan. One of these recommended books or DVDs will teach you techniques on how to effectively build chest muscle by combining the techniques below WITH your workout plan - to build muscle and avoid wasting your time:

Step 12

Forced Reps: If you never teach you muscles to lift more weight, they might never get the message! Force your muscles to "learn by doing" through incorporating forced bench press reps into your workout. Use 110-115 percent of the maximum weight you can lift, instructing your spotter to help ONLY as much as is necessary. You will be amazed at the soreness the next day, and you will never go a chest workout without ending it in forced reps again!

Step 13

Superset: Chest workouts can be easily incorporated into any other workout plan you might have, going before, between, and after sets of other heavy exercises such as chin-ups, dead lifts, or squats! Keep the blood flowing and your muscles pumped for the entire workout to reduce the risk of injury and make sure you get the maximum benefit out of your workout!

Step 14

Exercise Intensity: This concept is one of the most important principles behind pushing your chest workout to a whole new level! When using heavy weight on bench press, you cannot afford to be afraid- instead of just lifting the weight, take charge and explode, conditioning your body to get used to being comfortable with it. You will be able to reach new heights faster than ever with an intense, fierce mindset!

Step 15

Supplements You Must Buy If You Want Bigger Chest Muscles Supplements "add" to the foods you eat normally through the week. Supplements fill the gap your normal diet does not meet. These books and DVDs will explain which supplements are necessities. Why and when these supplements should be taken is too extensive to explain in this article. We encourage you to invest some time in reading one of our recommended books. We'll give you a hint: you need a certain amount of protein for every pound you weigh, but there are different kinds of protein that range in price and effectiveness. Protein can get expensive. Read up to avoid wasting your money.

Step 16

Benches You Can Buy If You Want to Build a Chest Some guys are intimidated by the big huge bodybuilders at a gym and prefer to invest in equipment - so they can work out at home. If this is the case for you, we recommend you choose the:

Step 17

Bowflex Revolution FT Home Gym $1299.99 - The next time you think about making the drive to the gym, instead, consider the benefits of having an all-in-one fitness center at your home! This world-famous, all-in-one home fitness center provides over 90 different workouts in 400 variations, covering all the major muscle groups in your body! Out of the box, resistance can be set at as little as 10 lbs or as much as 200 lbs (but is upgradable), and can support a maximum weight capacity of 300 lbs.

Step 18

Bowflex SelecTech Adjustable Bench Series 5.1 - $229.00 - This adjustable bench makes the perfect pairing with the SelecTech Dumbell 552 set. The bench adjusts to any of six positions between 17 degrees and 90 degrees to accommodate the correct posture for any workout you can imagine. A removable leg brace is included, and decline position support is available. Constructed out of durable steel and comfortable nylon padding, make the most out of your home workout experience without breaking your bank!

Step 19

4 Items You Must Buy When Seeking Bigger Chest Muscles Finally, you'll need some basic supplies for the gym. Buy these Weightlifting Supplies: Harbinger Pro FlexClosure Wash & Dry Gloves $14.99 - Chest workouts can get intense, so don't let the rough knurling on a weight bar or a dumbbell wear your hands down over time. The stitching in many gloves can loosen from use, something that the "ventilator mesh" construction avoids by allowing the gloves to stretch repeatedly over time. Reinforced leather padding located in the palms helps to avoid slippage, as well.

Step 20

Sunny Health and Fitness Power Twister - $19.99 - Constructed out of high-grade steel with comfortable plastic grips, this twister will allow you to focus on and define your inner pectoral muscles like never before! By moving your grip in and out to adjust the difficulty, this device is perfect for anyone interested in the most detailed chest definition that they can get!

Step 21

Bowflex SelectTech 552 (5 to 52 pound) Dumbbells $349.00 - Combining 15 weights into one space-saving set of dumbbells, the Bowflex SelecTech weight set allows the user to select any amount of weight- from 5 to 52 lbs, and focus on any number of muscle groups along the entire body! The unused weight remains stored in the dumbbell stands, and can be easily adjusted with a dial-style selector. Fine-tune your chest workout without ever leaving the house!

Step 22

Men's Health Training Log $10.17 - Keep track of your every last move, set, and weight amount with this training log, featuring smear-proof paper that holds up to those pesky drips of sweat. More than just a data sheet, this log contains workout suggestions and training routine samples to help you make your workout more effective than ever before! The books or DVDs we recommend (above) will explain what these supplies are for and how to use them.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Once you develop enough chest muscle to impress girls, its time to start getting attention for your hard work by getting qualified to become a Campus Man. You can show off your new physique by uploading a photo that shows some muscle, or make videos to share your newfound knowledge to others. And most importantly, start building a fanbase of girls who admire your musculature. Girls see you on CampusMen.com and click to "Become your Fan." Remember, building muscularity is worthless if nobody gets to sees what you have built!

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