Build Chest Muscle Fast
Build Chest Muscle Fast. Best exercises to help you build chest exercises quickly.
Build Chest Muscles: The Chest Press
The chest press is a classic chest building exercise that works amazingly well. It works all of the following muscles and muscle groups: pectoralis major, pectoralis minor, the triceps, the front of your shoulders.
How the Chest Press Works
Lie flat on a bench with your back and your head fully supported as far as possible. Hold a dumbbell in each hand, with your elbows pointing toward the floor and your arms at a ninety degree angle.
Press the dumbbells straight up until your arms are fully extended above your chest (but do not lock your elbows! Keep them slightly unlocked). Squeeze your chest muscles for best results. This works even more muscle fibers in your chest by causing them to contract.
Watch your forearms: they should always remain perpendicular to the floor. Align your elbows and wrists perfectly at all times to avoid muscle injury.
Build Chest Muscles: The Chest Fly
The chest fly is another excellent way to build chest muscles quickly. It works the following muscles and muscle groups: pectoralis major, pectoralis minor, the muscles along your rib cage, the front of your shoulders.
How the Chest Fly Works
Again, lie flat on a bench with your back and head fully supported. Hold a dumbbell in each hand and start with your dumbbells held together above your chest, palms facing each other, elbows extended but not locked. Squeeze your chest muscles together at the top, as with the chest press. Then lower your forearms as low as possible, with your inner elbows pointing up.
Keep your elbows slightly bent throughout the exercise. This ensures that tension is only on your muscles and not the joints.