Basically, the chest is made up of 2 muscles i.e. the pectoralis major & the pectoralis minor. This is why they are also referred to as the pectoral muscles. The muscles work together for the smooth functioning of the chest. If you are planning to build your chest muscles, there are 3 important things that are very essential i.e. exercise, diet, and good rest. Below are some simple steps on how to build chest muscles;
Push Ups exercise
To gain those ripped and toned muscles, push up exercise on a regular basis is very important. When you do the exercise, you apply stress on the body and this not only build your muscles but it also reduce the amount of stored fat in your body.
Push ups can be done anywhere and when doing it, make sure your back stays straight and your stomach is steady throughout the exercise. 3 to 5 reps a day are enough and if necessary, you can also include lose hand push ups and clap push ups.
Chest Dip workouts
This workout is the best for your chest region as it allows your arm to support the body weight thus applying a lot of stress to the body. This in turn stimulates the muscles in the chest region.
Chest work outs are similar to triceps and you only require a parallel surface (e.g. parallel bars). You should always balance with both hands and it will directly apply stress on the pictorial muscles thus speeding the muscle building process. 5 reps of five sets are enough for a day.
Barbell bench press
This is also another good exercise on building chest muscles. The barbell is simply a level on a rack. The exercise involves putting you flat back on the weight bench and after laying on it, you take hold of the barbell (make sure that you steadily position your hands with your shoulders). You then lower down the barbell so it is close to your chest and your elbows are bent, and then lift the weight back with your arms.
Diet- protein rich foods
A protein rich diet is also very essential in muscle building. Always eat protein foods on a daily basis (e.g. eggs, lean meat, nuts, protein powders etc). Also eat the other food types (fats & carbohydrates) but moderately as they are good for your health.
Enough rest is essential for your muscle building exercise. It ensures that your body is not overworked thus avoiding any related issues. After the workouts, sleep for at least 5- 6 hours a day and this will not only ensure that any damaged muscle is reconstructed but it will also improve your mind set.