The chest area is one of the easiest muscle groups for newbie bodybuilders to strengthen and develop. The chest is considered one of the muscles many guys want to show off. Before starting any weight lifting or chest building exercise regime, try to make a perfect and balanced nutrition plan either with a fitness coach or with a seasoned weight lifter.
Eat protein in a sufficient quantity means 1 to 2 grams of protein per pound of your lean body weight per day. Eat protein between your meals to ensure that your muscles are fed continuously throughout the day. Consume protein before and after gym. Fast to digest protein for example, whey protein should be taken before your work, it will promote muscle growth.
Eat 2 to 2.5 grams of carbohydrates per pound of your body weight. Drink a lot of milk
Some supplements you can take to help with building muscle are: Multivitamins, Desiccated liver, Weight gainer.
1. Incline dumbbell press – 3 sets of 10-15 reps. when you feel comfortable with this exercise you can go for barbell.
2. Push-ups – 3 sets of 10-15 reps. beneficial for chest muscles if done properly.
3. Dumbbell Incline Bench Press- 3 sets of 6-8 repetitions, resting 2 minutes after each set.
4. Dumbbell Single Arm Bench Press – 4 sets of 5-7 repetitions with each hand, resting 2 minutes after each set
5. Suspended Push-Ups – 3 sets of, Do reps. as many as possible Rest for 90 seconds
6. Side Lying Single Arm External Rotation – 2 sets of max. 15 rotations.
7. Parallel bar dips.
8. Barbell bench press – 2 – 3 sets of 8 – 12 reps.
Follow this work out schedule:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
Use, Inclined bench – for upper chest
Flat bench – for middle chest
Declined bench – for lower chest
Start with one set for couples of weeks then add one set each week to a maximum of 3 sets.