How to Increase Arm and Chest Size Fast
Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control. 2 Cable Pec Fly Perform 15 reps in your first set. Jan 22, · A simple adjustment in bench height, tempo, rest etc., can go a long way to provide continuous progress. You also won't find any direct biceps Author: Ryan Obernesser.
Do you want bigger oyt and a muscular chest? The secret to getting there starts with time-efficient compound exercises, proper nutrition and a strategic strength-training plan. No matter how hard you work out, you won't get big muscles instantly.
But in numerous clinical studies, researchers were able to see measurable muscular hypertrophy with weight lifting programs as short as eight to 10 weeks. If your ultimate goal is getting bigger muscles aka muscular hypertrophy and doing it fast, randomly hitting the gym and cranking out a few sets of the latest "best" exercise isn't going to help.
Instead, you need an overall strategic plan and here it is:. Although scientists' understanding of exactly how our bodies respond to exercise continues to evolve, the science behind principles just described is well-established.
In a systematic review and meta-analysis published in the November issue of the New Zealand journal Sports Medicineresearchers analyzed a series of studies on weight training outcomes and determined that hypertrophy from strength-training twice a week was superior to hypertrophy from training once a week.
That study didn't generate enough evidence to conclude that training each muscle group three times a week would be more effective but more is probably better. Or, to put it another way, the more weight lifting sets otu squeeze into a week, the bigger your muscles will get. That doesn't mean you should work every muscle group every day. The protein synthesis that helps rebuild your muscles in bigger, better what does awe mean in texting happens during the rest periods between workouts not during the workouts themselves.
As a general rule, make sure each muscle group gets at least one full rest day between workouts. Conventional wisdom is that, if you want big muscles, you have qnd lift heavy with low reps per set and that's definitely the most time-efficient approach.
In the study, researchers recruited 18 volunteers and split them into two groups: One group did 25 to 35 how to work out chest and arms per set of each exercise while cehst other group did eight to 12 repetitions per set, with the weights adjusted so that both groups trained to failure.
All other variables were held equal, with subjects performing the same exercises three times a week and doing three sets wprk each exercise in every session. At the end of the study, the high-load and lower-repetition group showed greater gains in muscular strength, while the low-load and higher-repetition group showed greater gains in endurance.
No surprise there. But both groups showed significant gains in muscular hypertrophy. This study suggests that, even if you can't or don't want to lift heavy, you can still build muscle by lifting lighter weights to failure; and it meshes well with the dose-response relationship for strength-training sets shown in the systematic review from the Journal of Sports Sciences. Read more: Top 5 Pectoral Exercises. Your muscles can't grow without proper nutrition but more protein isn't ams better.
They note that, ajd most exercisers, a daily protein intake of 1. They do what is the nba channel on time warner cable a potential exception: For bodybuilders and other strength-trained individuals who are cutting calories but want to maintain muscle mass, an increased daily protein intake of 2. What about post-workout supplements? In their position statement, the International Society of Sports Nutrition indicates that they aren't necessarily needed.
When taken together, these two components assist what is business environment and concepts protein synthesis. When it comes to the other macronutrients, this is a subject of heated controversy among experts, and if you get seriously into bodybuilding, you'll need a custom-tailored nutrition plan.
But, in general, you can't go wrong with the overall macronutrient balance laid out by the U. Department of Health and Human Services :. Make sure you emphasize healthy, unsaturated fats; less than 10 percent of your daily calorie intake should come from saturated fats.
So, once you have your workout and eating plans dialed in, what kind of exercises should you be doing? You'll get the most return on your effort if you do compound pressing exercises that work your chest, shoulders and triceps together. A few examples include:. According to a study sponsored by the American Council on Exercisethis is the most effective exercise for working your chest. But it also works your triceps and shoulders powerfully. The ideal range of motion for a bench press is a subject of some controversy.
For a conservative, shoulder-friendly range of motion, follow the American Council on Exercise recommendation to stop when your elbows are just below the level what app can you get free music for iphone the bench. Read more: Alternative Exercises for Bench Pressing. If you don't have a barbell available to you, you can duplicate the motion using dumbbells instead.
It may be tempting to do your wwork and call it good lut but your triceps are on the back of your upper arm. For a balanced appearance, you also need to work your biceps the muscle on the front of your upper arm.
And according to another ACE study, the No. Keep your right arm snug against your thigh during this exercise, but don't wlrk pressure from your thigh to help lift the weight. That is entirely the job of your biceps.
It chestt be tempting to focus on building up your chest and arms, because they're impressive muscles and readily visible in the mirror. But for a balanced look and strength and to reduce the risk of injury or dysfunction from muscular imbalances you should be training all of your major muscle groups.
Here are some examples of highly effective exercises you snd do for each muscle group:. Fitness Workouts Upper Body Exercises. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Bailey is also anc Anatomy and Physiology professor. Lisa Maloney, CPT. Lisa is a retired personal trainer with more than 4, hours of hands-on experience working with a variety of clients, from sports teams to weight loss and post-rehab populations.
She's also a professional writer. Bench press is a great workout for your chest. Tip No matter how hard you work out, you won't get big muscles instantly. You Need a Plan. Train each major muscle group two or three times a week. Give each muscle group at least one full day of rest woek you strength-train it again. Use compound exercises for the most time-efficient workout. Work to failure with proper form because it matters more than the number of repetitions you do.
How Often to Lift. When Not to Lift. How Many Repetitions? Protein Intake and Hypertrophy. Your Bigger Muscles Workout. Barbell Bench Press. Lie face-up on the weight bench and scoot up until your eyes are almost level with the racked barbell. Place your feet flat on the floor to either side of the bench. Reach up and take the bar in an overhand grip, hands a little wider than shoulder-width apart.
Lift the bar off the rack and swing it forward so that it's over your shoulder joint; this will create the necessary space for it to clear the racking pins.
Bend your elbows and lower the bar toward your chest. Allow your arms to naturally flare out to the sides as they bend. Tip The ideal range of motion for a bench press is a subject of some controversy. Position yourself on your hands and your knees; then walk your feet back until your legs are straight and you're balanced on your palms and your toes.
Check your body position: Your body should be chedt straight line from head to heels. If your hips pike up or sag down below the line of your body, adjust your position. Check your hand position too. Your hands should be under the line of your shoulders, but slightly wider apart than your shoulders.
Squeeze your core muscles to maintain that body position as you bend your arms, lowering your body toward the floor. Stop when your shoulders break the plane of your elbows; then straighten your arms to return to the starting position.
Dumbbell Chest Press. Take the dumbbells with you to the bench and lie down face-up, taking care how to work out chest and arms keep the weights close to your body. How to buy shares in nike your feet flat on the floor to either side of the bench for balance. Press the weights straight up over your chest.
Bend your arms, letting them naturally spread out to the sides as they come down. Make sure your hands stay over your elbows; this means the weights will naturally spread apart too as you lower them. Stop when your elbows break the plane of your shoulders; then press the weights back up to the starting position to complete the repetition. Your Biceps Count Too. Sit in a chair, upright bench or any other similarly sturdy, stable surface, holding the dumbbell in your right hand.
Place your left hand on your left thigh or knee, and use it to support your torso as you lean forward from the hips, tucking your right elbow against the inside of your right leg. Use that leverage, and your core muscles, to keep your torso stationary as you bend your right chedt, curling the dumbbell up toward your shoulder. Extend your right arm, lowering the dumbbell back to the starting position.
Tip Keep your right arm snug against your thigh during this exercise, but don't use pressure from your thigh to help lift the weight. Work Your Whole Body. Back: Pull-ups, lat pull-downs, cable rows Shoulders: Overhead press, rear deltoid flyes, lateral raises Legs: Lunges, squats, leg press, calf raises Core: Crunches, bicycle crunches, Russian twists, planks.
Best Chest Workouts
Dec 14, · Place your feet flat on the floor to either side of the bench for balance. Press the weights straight up over your chest. Bend your arms, letting them naturally spread out to the sides as they come down. Make sure your hands stay over your elbows; this means the weights will naturally spread apart too as you lower them.
There are dozens of exercises you could do on chest day the Bodybuilding. You just want to know the best exercises to build a muscular chest, so we've done the work to compare them for you. Our choices are based on results in the lab, but also the weight room. Serious lifters know that measuring activation from electromyography EMG to pick the best muscle-building exercises is helpful, but far from perfect. So, we used a number of parameters, including:.
Here are the best chest exercises for muscle growth, plus three complete chest workouts to put those movements into action. Along with growth-focused nutrition and supplementation , this can be your action plan for a bigger chest!
Why it's on the list : It's popular to hate on the bench press these days, but it's one of the most popular lifts in the gym for a reason. For one, the standard barbell bench allows you to move the most weight.
It's also an easier lift to control than pressing with heavy dumbbells. The exercise is also relatively easy to spot so don't be afraid to ask for one! The bench press also responds well to classic protocols like 5x5 for muscle and strength , or even 10x10, aka German Volume Training , for pure mass. If you want to get serious, there are systematic bench press programs like Bench to help you chase a big number.
In your workout: Bench toward the start of your chest workout for heavy sets in lower rep ranges, such as reps. There are better moves for high-rep chest burnouts.
Vary your grip width and style for more complete chest development. Why it's on the list : Whether dumbbell or barbell presses are better for growth is an age-old weight-room debate. Luckily, you can do both! But there's little doubt that the dumbbell variation has more versatility throughout the beginning, middle, and end of a chest workout.
Some other big plusses for dumbbells: Each side's musculature must work independently, creating more balanced strength and size. Dumbbells also allow a longer range of motion, which some studies say can lead to muscle growth.
Plus, you can more easily tweak your grip to create variety and a new stimulus on chest day. In your workout: At least some of the time, do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges.
They can also work well for high reps later in a chest workout, either flat or on an incline or decline.
Here's what not to do: A few sets of the barbell bench press, then the same sets and reps for dumbbell. The similar nature of these movements was confirmed via EMG analysis , which demonstrated no significant differences between flat-bench dumbbell and barbell presses in regard to muscle activation. Why it's on the list : Not only is the incline bench press a classic way to build the upper chest, many lifters find them to be a more comfortable "main lift" for the shoulders than flat benching.
It's great with a barbell or multi-grip bar, but maybe be even better with dumbbells, since you can customize your grip to increase focus on the upper pecs. Pro tip : Many benches are fixed at a very steep angle, which EMG results have shown works the front delts as much as the chest. If possible, go for a lower incline, such as 30 degrees, to focus squarely on the upper pecs. Want to dial it in further?
The same study suggests that bringing your grip in a bit closer helps to hammer the upper chest fibers significantly more. In your workout: As a primary lift, a few heavy sets of can be your bread and butter.
As a secondary lift, up it to Many chest workouts start with flat-bench movements first, but every so often you should start with inclines, particularly if you're trying to bring up your upper chest. Why it's on the list: The common thinking on decline is that it's for lower chest only. And while it is good for that, all-time greats, like six-time Mr. Olympia Dorian Yates in his 6-Week Blood and Guts program , favor it because it hits the entire chest and allows them to lift heavier and more comfortably than the flat bench.
If your gym has a comfortable decline press machine, like a plate-loaded hammer strength machine, use it. Along with the traditional double-arm press, you can sit sideways and press across your body one arm at a time. This unilateral chest move emphasizes shoulder adduction, one of the primary actions of the pec major.
In your workout: Do free-weight presses early in your chest workout because they require more effort and stabilizer muscles than machines. A machine version could be the final heavy exercise in your workout before switching to lighter pump work. Why it's on the list: Free-weight pressing moves on a flat bench are great, but machine press and cable press variations have some unique benefits. For one, it's easier to slow down the repetition, both in the concentric and eccentric phases.
Stack-loaded machines are also great for quickly doing dropsets. Feel like a step down from free weights? It shouldn't. EMG research demonstrates that the machine bench press recruits the shoulders far less than free-weight variations. This allows you to really target your pecs. In your workout: Machine exercises make the most sense at the end of your workout for sets of at least reps, plus dropsets or rest-pause sets if you can handle them. This is when you see if that pre-workout you've been taking can live up to its promises!
Pump your pecs until they're seriously fatigued and finish your workout strong. Why it's on the list: An obvious point in favor of push-ups is that they require no equipment and can be the centerpiece of a home chest workout, like in strength coach Paul Carter's program Jacked at Home: Bodyweight Muscle-Building Workouts. But they're also highly versatile, easy to adjust for range of motion, and can help strategically target different parts of your chest with a few simple tweaks to elevation or hand placement.
This doesn't mean push-ups should be all you do, but it means they definitely should have a place in your repertoire. In your workout: Sets of push-ups to failure are a great way to burn out or add volume in the late stages of a workout, and they're awesome in a compound set with dips, a mechanical dropset after flyes or presses, or an antagonist chest-and-back superset with rows. Weighted push-ups and push-ups with resistance bands can even be a primary push movement, if needed.
Why it's on the list: Dips were a staple in the training programs of the golden-age greats for good reason: Nothing stretches the chest and makes it work quite like this bodyweight movement. You can add extra weight with a dip belt if you're seriously strong, or use band or machine assistance if you struggle with bodyweight reps.
Plus, they are a great spotter-free alternative to the decline press. All types of dips hit the chest heavily, but on chest day, it's worth making sure you're doing dips that emphasize the pecs. Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out slightly as you dip.
In your workout: If you can do them for high reps, dips make a great finisher to a pro-level chest day. If you can't, you can do them earlier in your session in traditional strength- or muscle-building rep ranges, such as or reps. Dips also make a great superset pairing with push-ups for a big pump at the end of your workout.
Why it's on the list : Looking for a way to isolate the pecs after your presses? It's time to fly. And when it comes to fly variations, you can't beat cables. They allow for continuous tension throughout the exercise's full range of motion, which is why they're a no-brainer on the list of 10 Best Muscle-Building Isolation Exercises. Cable cross-overs are most lifters' go-to, and with good reason, but also consider trying a lying version on an incline bench.
They're more stable than a standing press, allowing you to push further into fatigue. And if you're training with a partner, like in the BodyFit program Duel: 6-Week Partner-Based Muscle-Building Program , you can do a few dropsets for some real masochistic, muscle-building fun!
In your workout: Do your flyes after your presses, either as your first isolation move, or as the final exercise in your workout. There's no need to go heavy! Stick to higher-rep sets, like reps or slightly higher. Why it's on the list: Pull-overs have been a favorite torso builder of bodybuilders for decades. Dating back to the s and earlier, lifters alternated them with rep squats in workouts designed to expand the ribcage. The logic behind this approach may not stand up today, but the move is still worth including on a modern chest day.
Lean toward the incline version, which puts your chest fibers under tension for a longer range of motion. Use a bench that's degrees and keep your elbows in a fixed comfortable angle. The more they bend and flex, the more this becomes a triceps movement. In your workout: Do pull-overs at the very end of your workout for sets of around 12 reps. On every set, hold the peak contraction of the last rep for a full 5 seconds.
Why it's on the list: For the majority of lifters, the machine chest fly aka, pec-deck is a more effective, harder-to-screw-up alternative to dumbbell flyes. If your gym has one, it's a great move to get a great pump without having to balance any weights or put your shoulders at risk. But does it work? EMG data shows that activation of the pectoralis major is statistically similar between the machine fly and bench press, which means that even though you'll likely be working in different rep ranges for each exercise, both are worthy components to chest day.
The big difference? For the machine, you don't need a spotter and can more safely push the intensity and reach true muscle failure. In your workout : As a pre-exhaust , hit a few sets of before your presses.
As a burnout, hit the machine fly last in your routine for sets of around Experiment with dropsets, partial reps , and other intensity boosters. Don't be afraid to take this movement to failure, and know that you've earned your post-workout protein shake. If you're someone who celebrates International Chest Day each Monday like clockwork, this is for you. It's focused on heavy compound presses, but finishes with high-rep dips. Have anything left in the tank?
Hit your triceps next. Want to build your shelf?