How to Build Your Chest Fast

Spurring muscle growth in your chest can be more difficult than in your other muscles. Your chest doesn’t typically get any work during your daily activities or most exercises for that matter. Also, many people that do specifically target their chest don’t vary their workout much beyond bench press and fail to overload their pecs to failure after more reps.

If you want to add more muscle to your chest, find a way to work in this quick hitting three-headed monster.

• Dumbell press on an exercise ball.  For the reps, lower the weight down in one hand while holding the weight with your other hand straight up.  Once you complete the first arm’s lift, switch responsibilities and repeat.  This will keep good tension on your chest.
• Cross cable flies.  Using the fly machine, grab both handles and step forward with the weight in the form of a lunge.  Squeeze the handles together in a smooth, controlled manner – concentrating on squeezing your chest together – while your knee draws closer to the floor.  Before your knee touches, come back and start all over again, alternating legs.
• Going back to the exercise ball, place your shins on the ball and get your hands and body in push-up position.  This elevated push-up not only adds nice leverage for your chest, but your muscles will also need to stabilize for balance.

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