How to build chest muscles is not just about bench pressing a bar bending with weight. First and foremost it is about applying the fundamental muscle growth concepts that assure faster and more consistent muscle gain.
If you are a skinny Ectomorph body type this is even more important as other body types can get away with being a bit slack on these points for a time, it is just that a hardgainer hits that plateau of weight gain faster. The reasons for this could be one of three things that relate to building blocks of bodybuilding.
1. Not Eating Enough - Without enough fuel the body cannot put energy toward muscle repair and growth. The higher your metabolism the harder it is to eat normally and gain weight. If you are not gaining fat and not gaining muscle from your workouts you need to eat a LOT more calories than you think.
2. Not Enough Rest - Another problem many guys who are not getting the chest muscle increase they want is that they are not resting enough. Muscles grow only when they are at rest and when you are sleeping. Good, solid sleep is essential to muscle growth and giving you enough time to do this is also important. Hitting the gym every day may feel like you are achieving something but you often just make yourself tired and stress the muscles that have not been repaired yet resetting the growth!
3. Not Enough Weight - I do not mean you are not gaining enough weight, or maybe that is your problem but if you want to have huge pectoral muscles on your chest you also need to be lifting huge weights! Muscles only use the energy from food while you rest to grow once you have stressed them to the point you create tiny tears in the fibers. These tears get repaired and layer of muscle tissues is built around it making it bigger and stronger. Makes sure you aim for heavy weights and intensity for best results.
With that being said having a muscular, broad chest with big, noticeable and strong pectorals is a great feeling. They command attention from everyone who looks upon you and are a symbol of manliness and confidence. If you follow the rules above and incorporate these exercises into your workout routine you should give yourself the best chance at an amazing upper body.
Push Ups
The humble push up is the best place to start working on building bigger chest muscles. It also works your shoulders and triceps making it a great upper body exercise. This will only take you so far but adding some weight on your back as you do this can increase the intensity.
Make sure when doing push ups the keep a straight back and to keep your butt low. Go all the way to the floor without touching it before you lift yourself back up to get the most out of each rep. If you are just starting on bodybuilding this is a good way to get prepared before loading up on heavier weights.
Push Up Animation from exrx.net
Bench Press
The bench press has an iconic reputation as a core exercise for many bodybuilders. This is well deserved as it basically a reverse of the push up replacing your body weight with a barbell weight. The same muscles are used but you can push them to even more extreme limits for better muscle growth.
When bench pressing make sure you have a spotter with you if you are suing a barbell as dropping one can be very dangerous. Breathe in as you lower the bar and out when you lift and always keep your bum on the bench and your feet on the floor!
Bench Press Animation from exrx.net
Dumbbell Flyes
Another great chest exercise is the dumbbell fly. This exercises a range of motion not used as much with the other exercises listed and so targets different muscle fibers for greater all round growth of the chest muscles.
Make sure when doing flyes to keep your elbows slightly bent at the lowest point and straighten them at the highest point. On lowering make sure to do it slowly with resistance and the lower you go the better the stretch and muscle stress.
Dumbbell fly Animation from exrx.net
For more on how to build chest muscles and bigger muscles for your whole body click below for more information, links and help!