Easy Tips On How to Build Chest Muscle ?

Who doesn't want toned and defined chest muscles? When it comes to getting in shape, bulking up, and getting that toned, chiseled body we all dream of, how to build chest muscle is often the most difficult aspect of our fitness plan.


For many men, this is the hardest area of the body to bulk up and tone. It takes a lot of work. Targeted exercise is crucial, but it is not the only aspect of getting that body you desire.

It takes a variety of targeted, intense exercises, that are done at the right time, with the right intensity, and in the right combination, to successfully bulk up. In addition, it is also important to eat a healthy diet that promotes building muscle mass as well. What and when you eat is almost as imperative as the exercises you do.

To achieve your desired results, you will need the following:

  • 1. Motivation.
  • 2. Diligence. 
  • 3. Work ethic.
  • 4. Nutritional know-how.
  • 5. A plan of action.

This might seem like common sense advice, but many people truly are stumped when it comes to building chest muscle. Look deeper into the following tips to achieve the results you desire.

Tip #1: Know the Right Exercises

Common Chest Exercises and How to Get the Most From Your Efforts

There are two major muscle groups the make up our chest muscles: the pectoralis major and the pectoralis minor. To get hard, toned, and bulky pecs, you have to adequately work both of these muscle groups. It is vital to switch it up and not to overwork your body. Working these groups 2-3 times a week is more than enough to achieve the results you are looking for.

How To Build Chest Muscle

Via draxe.com

The following exercises are all easy-to-follow and will work wonders when it comes to building muscle and sculpting your chest:

  • 1. Push ups (Don't get stuck in a rut; there are actually a lot of different types of push ups modifications, try them all out and keep it fresh).
  • 2. Dumbbell presses. 
  • 3. Cable crossovers. 
  • 4. Bench presses. 
  • 5. Dumbbell flies.

These are not, of course, the only exercises that will work the two major chest muscle groups, but these are often the go-to moves that people are familiar with and work well.

Not all chest muscle-building exercises involve weight lifting either. Weight lifting is a very helpful and useful tool, especially to see fast gains early on in your exercise efforts. However, a combination of endurance training, strength training (not lifting weights), and fast-paced cardio will also help you achieve the results you are looking for.

Tip #2: Keep This Information in Mind

Some things to keep in mind when starting out on a muscle-building routine are that there is a plateau when it comes to progress. You will notice that your gains come incredibly quickly in the first few months of your new routine, but they will begin to slow down after about three months. This is natural and should be expected. It's important to stay motivated and focused.

While weight lifting is not imperative to building chest muscle, it is a very helpful way to see fast gains. Alternate between strength training, endurance training, and high intensity aerobic training. Also be sure to alternate which muscle groups you focus on during your training sessions.

Tip #3: Eat for Building Muscle

In order to build maximum muscle and bulk, you also have to consume a diet that is tailored towards building and maintaining muscle mass. What you eat is also as important, if not more so, than the workouts you partake in.

When you are intensely training, you have to feed your body specially so as to get the most from your routine. It is vital to eat a meal containing quality lean protein and healthy carbohydrates within an hour of finishing your exercise.

For those who are trying to build chest muscle, this means a targeted diet that is tailored towards building bulk. First and foremost, it is important to stay adequately hydrated. Your body and muscles need plenty of fluid to recover and flush toxins out. When you are undertaking an intense workout regimen, hydration is especially important during, before, and after your workout.

As for what to eat, there are two main areas of focus: increased protein intake and the consumption of quality carbohydrates.

Since you will be undertaking an intense workout regimen, you will need to up your caloric intake along with the increased activity or you will lose muscle and weight, which is not at all what you are going for. This does not mean eat a bunch of junk food, you have to be conscious about the things you are putting into your body.

One of the most important aspects of a muscle-building diet is to increase your protein intake. This is not a green light to eat endless quantities of burgers, bacon, and sausage. The protein you consume needs to be high quality, lean protein.

For this, you need to turn to things like nuts and legumes and low-fat dairy products like yogurt and other dairy products. For meat, stick with things like chicken, fish, and lean beef. These foods will help to fuel quality muscle production and leave you satisfied.

Carbohydrates are also incredibly important when it comes to a diet suited for building lean muscle mass in the chest and other areas of the body. What kind of carbohydrates you consume is really important.

You want to stick with unrefined carbs, such as those found in fruits and vegetables. It is also recommended to stick to whole grains. Processed and refined grains essentially turn to sugar as soon as they hit the stomach, which makes them subpar for use as fuel for a body undergoing intense training.

All of us want a toned, rock-hard body and defined chest muscles, but getting those ripped pecs can be one of the more difficult elements of getting the body we desire. It seems like it should be pretty simple: do a bunch of weight lifting and the pecs will follow suit. However, it doesn't often work that way for most people.

Strength training is definitely part of the process, but it is not the entire process. You cannot simply work your pecs incessantly and hope to get the desired results. You have to work the different muscle groups, while also giving your body time to heal and recover in between sessions. You also have to fuel your body for muscle building in mind.

The food you eat is the fuel your body uses to function, and, of course, build muscle. This means you need to give yourself high quality protein throughout the day, especially right after an intense workout. Otherwise, much of your effort will have been in vain. Combining targeted training with a healthy diet comprised of high quality protein and good carbs will help you reach your goals and get those rock-hard pecs you dream of.


Did you enjoy this article and find the tips useful? Please be sure to leave any questions or thoughts in the comment section below.

I have found that these things have worked wonders for me in my efforts to build chest muscle and keep my pecs toned and defined. If you follow these tips, I am sure that you will get the results you have been looking for just like I did.

Remember, it is about quality, not quantity. Get out there and get started on your journey to the best body of your life.

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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