Weightlifting is a growing ‘sport’ today with many men, and women, using weights as a way to improve the body. Exercising can affect your whole body but you need to know what exercises you should do in certain parts of your body.
Before you start any weight lifting regime with which you can build more muscle in your chest, you need to make sure that your diet is sufficient for the activity you plan to do.
Make a plan of a healthy diet, preferably with a fitness trainer or an experienced weight lifter.
Examine your protein diet; you need 1 to 1.5 grams of protein per kilogram of soft body weight. This should be spread throughout the day with as much food as possible. Count 4 calories in each gram of protein.
Examine your carbohydrate diet; you need 1.8 to 2.3 grams of carbohydrate per pound of body weight. Count 4 calories per gram.
15% of your diet should include pure fats such as olive oil, flaxseed oil, etc. Count 9 calories per gram.
You should have 2500 calories a day.
Prepare ‘food on the road’; it is wise to pre-cook food.
Eat meals with your family and plan 2-4 extra meals
Drink plenty of milk
Remember that you need to rest. The more you eat and sleep the more you can train. Learn to feel your body and do the work you can do.
Some supplements you can take to help build muscle are:
Lots of vitamins
Determined liver
Weight gainer
Creatine gives our muscles strength and is 100% natural.
HMB is similar to one of the most important amino acids in the body
The following is a set of exercises that can help build chest muscles.
Dumbbell Single Arm Bench Press
Lie on your back on the bench with a heavy dumbbell in one hand next to your chest hand facing inwards
Hold your arm straight to the side to get the balance
Push the weight so that your arm is straight above your chest
Pause for a moment, and then slowly reduce the weight in the first place
Make 5-7 repetitions with each hand
Complete 4 sets, pausing for 2 minutes after each set
Dumbbell Incline Bench Press
Lie face up on a curved bench and hold heavy dumbbells outside your chest, with the middle grip (palms facing inwards)
Press the weights straight above your chest (arms straight)
Pause, then lower to the starting position
Do it 6-8 times
Do 3 sets, pause for 2 minutes after each set
Suspended Push-Up
Use explosive belts or chains
Arrange the strings or chains around the bar so that the handles hang a few inches from the floor
Take a regular position to push the hands and hold the handles so that only the feet touch the ground
Bend your elbows to lower your body until the upper arms are facing downwards, then push them upwards.
Do as much as you can
Rest for 90 seconds
Make 3 sets
Dumbbell Incline Fly
Lie on a bench and hold dumbbells above your chest with your arms straight, palms facing forward.
Keeping the palms facing forward, gently sweep your arms down and move them to the sides of the arc until the weights are equal to the chest.
Pause and reverse the movement until the weights are back above you
Do 8-12 repetitions and proceed to the parallel bar dip
Parallel Bar Dip
Hold the corresponding dip bars and lift them up until your arms are straight
Keep the elbows close to the body, slowly lowering them by bending the elbows until the upper arms are parallel to the floor.
Do as many repetitions as possible
Repeat the superset (this set and previous set) once again
Beside Sleeping With One Arm External Circulation
Lie on your left side with your left arm bent and your head leaning against your left hand
Holding a simple dumbbell in your right hand bend your right arm 90 degrees and bend your upper arm to your right side
Let the weight hang in front of your center
To keep the upper arm upright, rotate your arm straight up to the ceiling
Then rotate your arm and bring it back to its original position
Do 12-15 repetitions and rest for 1 minute
The above exercises, as well as other stressors, should help build your chest. By pressing find out what your maximum bench press is and move on from there. Use a bench for your upper chest, a flat bench for the middle chest and a bench for your lower chest. Use slower, lower and heavier repetitions as heavier weights create muscle fibers that produce strength and stamina.
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