The two primary chest muscles are called the pectoralis major, also known as pecs. The pectoralis minor is located beneath the pectoralis major. Minor pecs help move your shoulders forward and major pecs rotate the shoulders forward and inward. Bulking up your chest quickly requires rigorous training, a protein-heavy diet and determination.
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Dumbbell Bench Press
The dumbbell bench press is a core chest exercise that will tone out any strength imbalances that you might have between the two major pectoral muscles. This exercise will quickly bulk up your chest if done right. First, find a flat bench and choose appropriately weighted dumbbells, enough weight to give you a challenge, but not so much that you can't lift. Sit down on the bench with the dumbbells resting on your thighs and slowly lower your back down onto the bench until your head touches, while sliding the weights up to your chest. Keeping your butt, back and head on the bench at all times. Lift the weights up so that both arms form a 90 degree angle with the bench. Lift the weights up to 95 per cent extension and lower them back down to the starting position. The slower you lower the more intense the exercise will be. Do two to three sets of five to ten repetitions each. Rest for a minute and a half in between sets.
Cable crossovers directly target the inner chest. This exercise uses a weighted cable pulley machine found in most local gyms. To do this exercise, set the machine to a weight that challenges you but isn't too difficult to lift. Start at 18.1 Kilogram and increase by 5-pound increments until you find what's comfortable. To perform a cable fly, position the cable pulleys at about head height, stand with your back to the cable station and your dominant foot slightly in front of the other, grip both pulley cable handles with the arms slightly bent. Bend forward at the waist. Pull the cables by moving your arms down in line with the pectoral muscles, until your forearms cross over one another. Then slowly let the cable return to the starting point. Do two sets of 10 to 12 repetitions and rest for a minute and a half between sets.
Barbell Bench Press
The barbell bench press is touted as the greatest of all chest exercises for building mass and toning pecs. Place a standard 45-pound bar on the rests above a flat bench at the gym. The rests should be slightly below the length of your reach when you are lying on the bench and looking up. Place appropriate equal weights on the bar ends. If you're not sure how much weight to start with, use just the bar and then slowly add weight in 10-pound increments, until you find the right amount. Lay flat on the bench and keep butt, back and head touching it at all times. Position your hands on the bar right above your shoulders. Lift the bar off the rest by extending your arms fully. Lower the bar to just above your chest and lift it back up. Repeat this exercise for about two to three sets of ten repetitions. For a variation, do this exercise on a 10- to 40-degree-angled incline bench or on a 30-degree decline bench.
Working Out Healthy
For the best and quickest results, warm up your body before you perform any exercises. Either do the exercises with light weight or run on the treadmill to increase your heart rate. Never lift or perform an exercise to the point that it hurts or to the point of muscular failure. However, as you get stronger and comfortable with the weight you're lifting, increase the weight slightly in 5-pound increments. If you want to challenge yourself more, in the chest exercises above, return the weight slowly to the starting position. If you need help lifting the weight up, it's not a good idea to attempt any repetitions. Exercise 3 to 4 days a week, taking a rest day after each workout, and change the weight and order in which you perform the above exercises each day. After you exercise, eat a meal consisting of lean protein meats like turkey or lean minced meat. Eating well after you exercise replenishes your body's protein to help it repair the damaged muscle tissue. Your largest meal needs to be a high-protein breakfast that includes eggs, milk, yoghurt and cheese. To bulk up fast, you need to eat a lot during each meal and eat frequently, between five and six meals a day. The meals need to be protein heavy and should add up to at least 3000 calories.
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