The anatomical name for the chest muscles is the pectorals, or "pecs" for short. Every time your upper arms move toward the center of your body, you are contracting your pecs. Building these muscles quickly takes the same kind of discipline it takes to build muscle at any location on the body. Even though exercise is a big part of this, you also have to pay attention to other lifestyle habits.
Step 1
Consume foods that are nutrient dense and low in empty calories. Do not reduce your intake, just choose healthy foods, such as chicken breasts, lean beef, eggs, low-fat dairy, fish, whole grains, nuts, seeds, beans, fruits and vegetables. This will give you adequate fuel for workouts, and it will promote muscle growth.
Step 2
Perform dynamic stretches before your workouts to loosen up your muscles and reduce the chances of injury. Dynamic stretches are done in motion, and they get your body ready for exercising movements. Spinal rotations, side bends, arm crossovers, arm circles, shoulder shrugs and shoulder rotations are examples.
Step 3
Focus on all parts of your chest. Work your middle, upper, lower and inner chest with exercises to ensure you get full development. Perform exercises like bench presses, incline presses, decline presses and cable flyes.
Step 4
Execute proper form with your exercises. Do not use momentum, move through a full range of motion, exhale as you push the weights up and lower the weights slowly. Take the bench press for example. Lie on your back while holding the bar straight above you. Lower it slowly by bending your elbows, and do not bounce it off your chest. Allow it to touch your chest lightly, then push it back up in a steady motion. Take two seconds to lower the bar and one second to push it back up. Fully extend your arms when pushing the bar up, but do not lock out your elbows.
Step 5
Lift the heaviest weights you can handle. This will make the difference between building a big chest or not. Do as many reps as you can with every set. Keep doing reps until you are incapable of moving the weight another inch. Have a spotter on hand to help you. Aim for three to five sets with each exercise.
Step 6
Exercise on a regular basis, but do not overtrain. Take two full days off between workouts, and stay consistent through the weeks.
Step 7
Get to bed a at decent hour. It is during sleep that your chest muscles are actually building. The Centers for Disease Control recommends that adults get seven to nine hours of sleep a night. Meet these requirements to get the fastest results.
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