Guide How to Form a Chest Muscle at Home and Gym

Guide How to Form a Chest Muscle at Home and Gym

How to form the chest muscles can do at home without having to go to the gym . This exercise can be a solution when unfavorable weather or the crowded bustle . So even without gym equipment , you can train chest muscle with bodyweight training method .

Chest muscle exercises provide an extra advantage because it can train the muscles of the back , arms and shoulders simultaneously. So it is not just the chest muscles that will be formed, but your body will look more athletic 

How to Form a Chest Muscle

In addition sixpack stomach , chest muscles is also one of the important part that becomes the center of attention in appearance . Not surprisingly, the chest muscle is the part that often trained by many men when the gym . Here are some tips form the chest muscle at home .

Chair Dips | 3 Set 10-12 Repetisi

How to do it:

Place both hands on the chair with shoulder-width distance

Lift your body by contracting the muscles of the chest , shoulders and triceps simultaneously

Bend your knees towards the rear

Lower your body slowly down the spine remains straight

Return to the starting position

Pull Up | 3 Set 8-10 Repetisi  .

How to do it:

Pullup bars handheld shoulder width apart

Use the type overhand grip

Make sure your body with your arms hanging straight

Pull your body up until the chest touches the bar

Lower your body back to its original position

Repeat

Rotation Pushup | 3 Set 10-12 Repetisi

How to do it:

Take a push up position

Open the right hand to the body tilted to the right

Return to starting position

Replace with left hand

Plyometric Push Up | 3 Set 8-10 Repetisi

How to do it:

Take a pushup position

Press body down

Lift the body up until your hands up

Repeat

Proper exercise technique

1. Do Overtraining

There are still many people who mistakenly that more intense exercise would make the formation of muscle faster. Basically the muscles are growing, but the muscles also need a rest. So you should not train the chest muscles more than 1-2 times per week and no more than 30 minutes. When you do not train the chest muscles, then you can do exercises that work the leg muscles, arms, backs and others.

2. Do Exercise By Maximum

Challenge yourself carry a weight that you are capable of without endangering your muscles. To know your ability, try doing reps with different weights.

3. Do it Properly

Perform all movements correctly, because otherwise it could be at risk of injury. For example, if the arm is not straight when doing bench press, then the solution is to reduce the weight of the load. Enlist the help of a personal trainer, instructor, fitness mania or more experienced to provide clues.

Menu Foods to Establish Chest Muscles

Nutrition is very important to accelerate the establishment of the chest muscle. Fill nutrition balanced between complex carbohydrates (can be obtained from brown rice, potato, or wheat), healthy fats (can be obtained from olive oil, fish oil, nuts, avocados and others) and the most important is the protein for muscle building.

If you are short of protein, the muscles of the chest will be difficult to form. Sources of protein you get from chicken breast, fat-free meat, egg whites, soy, nuts and many more. Also equipped with fruits and vegetables to maximize the formation of the chest muscle.

Here are examples of food menu settings :

Breakfast

3 hard-boiled egg whites

2 slices whole wheat bread peanut butter topping

Snack Morning

1 banana

1 cup yogurt

Lunch

Red rice

Breast of chicken / tuna

fresh vegetables

Sugar-free fruit juice

afternoon Snack

1 handful of strawberries

1 handful of nuts

before Exercise

High milk protein ( Whey Protein )

2 slices whole wheat bread

1 banana

after Exercise

High milk protein ( Whey Protein )

2 bananas

1 handful of grapes / 1 pear

Dinner

Fat-free meat

1 handful of boiled peanut skin

1 glass of fresh fruit juice

Before sleeping

High milk protein ( Whey Protein )

Note : The time and the food menu above is not binding and can customize according to their daily activities . The important thing is try to eat 5-6 times a day in small portions to unleash the body's metabolism .

Shaping Chest Muscle Exercise Program in place Fitnes

As for the menu workout at the gym , you can do Barbell benchpress , Front Raise and Pullover , Standing Cable Flyes and Incline Bench Flyes .

Chest Muscle Exercise Variations For More Areas and Strapping

Are you still not satisfied with this and want the exercise for the chest that field ? If yes then the super fly exercise you can try. Fly exercise is a best practice to make the chest muscles more fields and strapping .

exercises build muscle chest

1. Target Chest Bottom

Decline Bench Dumbbell Fly

Decline Bench Cable Fly

Cable Crossover

2. Target Chest Midsection

Pecs Deck Machine

Flat Bench Dumbbell Fly

Flat Bench Cable Fly

3. Target Chest Upper

Incline Dumbbell Bench Fly

Incline Bench Cable Fly

Low Pulley Cable Crossover

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You can fine-tune the menu chest muscle building exercises in the above table . If you exercise in place fines for just one day and then out , then it seems impossible to have a large chest muscle . Consistency is an important key in weight training to increase muscle mass . But if you still have excess weight , do not forget exercise program to lose weight such as cardio .