Chest Blaster Bodybuilding Routine on Steroids Rx.com

The chest muscle or pectoralis majors is a large flat muscle which is attached to the upper arm bone, ribs and collar bone and flails across the upper chest. This large muscle plays a vital role in maintaining the strength of the upper body. There is also a minor chest wall muscle known as pectoralis minor, which is hidden underneath the major.

For the body builder, the ultimate goal is to build a powerful chest. Building massive chest which is ripping with power is not difficult. Unlike other muscles in the body, the chest muscles are relatively easy to develop. However, there are some people who do not want weight but want to contour their upper chest. In such individuals, performing high volume work outs with low weight is the key.

The following exercises must be done to build the chest muscles. They include:

Warm ups are a key prior to starting out any exercise. Stretch the arms and legs, walk or jog slowly and warm up the body. This will improve the blood flow and prevent unwanted muscle spasms or cramps. Have plenty of water during each training session.

Diet: Eating proper is essential in the world of body building. While all the body building suppliers want you to buy health supplements, this is hogwash. The manufacturers of health supplements are in the business of making money and will tell you all type of cockamee stories about the importance of these products. So just buy fresh food which is high in proteins, and cook your self a decent meal. All the excess spills, vitamins and minerals are simply useless. Eating fruits and vegetable on a daily basis will give you ample supplies of all the nutrients you will ever need. Supplements are generally for people who are sick and have documented deficiency, not for normal healthy individuals.

Photos: Before you start the program of body building take some pictures. This will give you some idea of what is happening to your body. Repeat the photos every month and you will notice the difference.

Weights: Building a chest requires the lifting of weights. One can start with low weights, and gradually increase the load over the first few months. Repetition is the key to building body muscle and the same rule applies to the chest muscles. Performing 2-4 sets is a requirement. If one is beginning, performing large volume of work with low weights is also another option. The chest muscles are big and have the ability to sustain large loads for a long time. Some people alternate between lifting heavy loads and performing with light work for prolonged periods.

Bench press: This most basic exercise in all of bodybuilding is a must if you want to build the chest. The exercise will also build the upper body muscles and arm. The initial weights should be low and gradually increased with each set. Sets of 3-5 are recommended, each with 10 individual presses. Between each set, a rest period is recommended. For those who are beginning, one should try light weights with many sets.

Inclined bench press: As you get acquainted with the technique, use the inclined bench to perform the same exercise. Perform 5-8 presses in each set and repeat it 2-3 times. Rest is required in between each set.

Declined bench press: When you get used to the heavy weights and are acquainted with the equipment, one can add decline bench presses to the regimen. The legs should be tucked under the lever and the head should be at the shallow end of the bench. Then perform the bench press. This is quite difficult in the beginning. Start with 5 presses and perform 1-2 sets only.

Parallel bars: This tough exercise should also be part of the program. Parallel bars can be done either at the end or the beginning of the program. Because the exercise is difficult, most people perform it in the beginning. One can do 5 dips in sets of 5. Over time the number of sets can be increased. The upper body should be kept firm and straight. In-between each dip, there should be no rests.

Colleagues: Performing bench presses with heavy weights can be dangerous. The weights can slip, slide or fall and injure you. So always have a colleague or a partner when you perform this exercise

Dips: Similar to parallel bars one can also perform the same exercise on a pair of strong handle bars. This requires the same technique as in parallel bars.

Machines: There are many designs of weight machines that can help you build the chest muscles. The machines can be used in a standing or seating position. The arms are used to lift weights using levers or cables.

Push ups: This basic exercise can also build the entire upper body. Initially one should perform this exercise as a part of warm up and then gradually build it into the program. Performing 25 push ups in sets of 3 is excellent for building upper body strength and muscles.

Overdoing: Most people perform chest exercises on a daily basis. This is erroneous. There are also other muscles in the body and all need the same attention if you want a perfect body. One should perform chest muscle exercises once or twice a week and let the body rest and recover. For the remainder of the week, build the other muscles in the body.

If the above exercises are done on a regular basis and one eats a decent diet, the chest muscles will start to develop in about 16-20 weeks.