The pectoral muscles that cover the chest region are often viewed as vanity muscles, much like abs and biceps. That is, they are muscles that people often enjoy focusing on in their workouts to help show off their toned physiques. Several exercise and lifestyle tips can assist you in maximizing your chest workout to help you achieve your fitness goals.
Upgrade Your Push-Ups
Basic push-up helps to build "strength, endurance, and power to your chest," reports "Men's Fitness" magazine. Strength coach Zach Even-Esh, writing for the magazine, says push-ups provide "endless ways" to continue to build your chest, in contrast to other traditional chest workouts, such as bench presses. An easy way to upgrade this basic exercise and boost your chest routine is the feet-elevated push-up. Raise your feet above your body on a stack of books or a stool -- this increases resistance. Or try the medicine ball push-up, where you place one of your hands on the ball instead of the floor. This enhances chest resistance and shoulder stability, too.
Focus on Outer Pecs
If you build up your inner pectorals without also bulking up on the outer edge of your chest, you'll look underdeveloped, warns Arnold Schwarzenegger in "Muscle & Fitness" magazine. He suggests doing basic bench presses with a wide grip -- your hands should be spaced apart wider than your shoulder width -- as one of the best ways to build the outer chest.
Don't Overtrain
Don't be tempted to over perform by doing too many different chest exercises, warns certified strength specialist Craig Rasmussen in "Men's Fitness" magazine. This can exhaust and fatigue your chest and reduce your workout results. Ideally, focus on three or four chest exercises instead of doing every chest workout in the book.
Up Your Protein Intake
Great muscles start in the dining room, not the gym. Although the average person needs 0.8 g of protein for every 2.2 lbs. of body weight, people who are trying to build their chests and other muscles need more, advises Columbia University. Aim for 1.5 to 2 g of protein for every 2.2 lbs. of body weight, suggests the university. Focus on lean protein sources, such as soy, peanut butter and lean cuts of chicken.
Breathe Right
When doing bench presses, focusing on correct breathing can make a difference in your chest size. For the best results, "Men's Fitness" recommends taking a deep breath as you lower the barbell bar, then exhaling as you lift the weights. According to the magazine, this "increases intra-abdominal pressure ... and will make you instantly stronger."
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