One of the most common questions to get asked on the gym is how to get ripped chest muscles. Large rippling chest muscles look sexy and are one of the first things that other people notice when you take your top off down at the pool or beach. Great pec muscles also add shape to your body when wearing a shirt or T shirt.
The muscles that comprise the chest are made up from two main muscles – the large pectoralis major muscle and the smaller pectoralis minor muscle which sits under the larger muscle. It is the larger muscle that gives rise to the chest’s shape.
Exercises that focus on these two muscles are what need to be performed in order to build them up. You may be surprised to learn that exercising other large muscle groups in the body such as the quadriceps, the large muscle at the front of the thigh can help build the chest. That is because exercising these big groups stimulate growth hormone production which stimulates overall muscle growth.
The bench press is one of the most popular exercises for the chest. It has to be performed correctly and slowly to reap its full benefits. Lying on a bench, on your back, hold a barbell above you at arms length. Then slowly lower the barbell down until it just touches the chest at which point start to push it back up until your arms are straight again. Do this slowly, with no jerky movements or arched back.
There is another important factor – you need to see those chest muscles hidden under the fat and skin. The only way to get rid of this is to reduce calorie intake and burn more calories. This is a tricky balance because you need to build muscle and yet lose fat. If you lose fat too quickly you will go into a catabolic state and start breaking down all that hard earned muscle.
To achieve this, you need to keep an adequate intake of protein but also do some cardio routines as part of your workout schedule. If you don’t do this you will just keep gaining muscle and fat and end up looking big, but also ill defined and bloated.
How long it takes to achieve your goal, like anything else, will depend on how much work you are willing to put in. Consistency is the key – keeping up with the workout program, and controlling your diet. It is better to make small gains more regularly. that way you will stay more motivated and your gains will be longer lasting. It is possible to achieve your look in as little as eleven weeks.
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