Free How to Form a Chest Muscle at Home And Gym

Free How to Form a Chest Muscle at Home And GymHow to form the chest muscles can do at home without having to go to the gym. This exercise can be a solution when unfavorable weather or the crowded bustle. So even without tools gym, you can train the chest muscles with bodyweight training methods.                             Chest muscle exercises provide an extra advantage because it can train the muscles of the back, arms and shoulders simultaneously. So not only the chest muscles that will be formed, but your body will look more athletic.                                                          How to Form a Chest Muscle                                                                                                                    In addition sixpack stomach, chest muscles is also one of the important part that becomes the center of attention in appearance. No wonder the chest muscle is the part that many men are often trained by the time the gym. Here are some tips form the chest muscle at home.                             Chair Dips | 3 sets of 10-12 reps                                                                                                                                                                                                           How to do it:                             Place both hands on the chair with shoulder-width distanceLift your body by contracting the muscles of the chest, shoulders and triceps simultaneouslyBend your knees towards the rearLower your body slowly down the back straight positionReturn to the starting position.                                                          Pull Up | 3 Sets of 8-10 Reps                                                                                                                                                 How to do it:                             Pullup bars handheld shoulder-width apartUse the correct type overhand gripMake sure your body with your arms hanging straightPull your body up until the chest touches the barLower your body back to its original positionRepeat                                                          Rotation Pushup | 3 sets of 10-12 reps                                                                                                                                                 How to do it:                             Take a push-up positionOpen the right hand to the body tilted to the rightReturn to starting positionReplace with left hand                                                          Plyometric Push Up | 3 Sets of 8-10 Reps                                                                                                                                                 How to do it:                                                                                       Take a pushup positionPress body downLift the body up until your hands raisedRepeat                                                                                       Proper exercise technique1. Do OvertrainingThere are still many people who mistakenly that more intense exercise will make faster muscle formation. Basically, the muscles are growing, but also the muscles need rest. So you should not train the chest muscles more than 1-2 times per week and no more than 30 minutes. When you do not train the chest muscles, then you can do exercises that work the leg muscles, arms, back and more.                             2. Make the Most of ExerciseChallenge yourself carry a weight that you are capable of without endangering your muscles. To know your ability, try doing repetitions with different weights.                             3. Perform CorrectlyPerform all movements correctly, because otherwise it could be at risk of injury. For example, if the arm is not straight when doing bench press, then the solution is to reduce the weight of the load. Enlist the help of a personal trainer, instructor, fitness mania or more experienced to provide clues.                                                                                                                    Menu Foods to Establish Chest MuscleNutrition is very important to accelerate the establishment of the chest muscle. Fill nutrition balanced between complex carbohydrates (can be obtained from the red rice, potato, or wheat), healthy fats (can be obtained from olive oil, fish oil, nuts, avocados and others) and the most important is the protein for muscle building.                             If you're short on protein, the chest muscles will be difficult to form. Sources of protein you get from chicken breast, fat-free meat, egg whites, soy, nuts and many more. Also equipped with fruits and vegetables to maximize the formation of the chest muscle.                             Here is a sample diet menu settings:                             Breakfast                             3 hard-boiled egg whites2 slices whole wheat bread peanut butter topping                                                          Morning Snack                                                          1 banana1 cup yogurt                             Lunch                             Red riceChicken breast / tunafresh vegetablesSugar-free fruit juice                                                          afternoon Snack                             1 handful of strawberries1 handful of nuts                                                          before Exercise                             High-protein milk (Whey Protein)2 slices whole wheat bread1 banana                                                          after Exercise                             High-protein milk (Whey Protein)2 bananas1 handful of grapes / 1 pear                                                          Dinner                             Fat-free meat1 handful of boiled peanut skin1 glass of fresh fruit juice                                                          Before sleeping                             High-protein milk (Whey Protein)                                                          Note: The time and the food on the menu is not binding and can customize according to their daily activities. The important thing is try to eat 5-6 times a day in small portions to unleash the body's metabolism.                                                          Shaping Chest Muscle Exercise Program in place FitnesAs for the menu workout at the gym, you can do Barbell benchpress, Front Raise and Pullover, Standing Cable Flyes and Incline Bench Flyes.                                                          Chest Muscle Exercise Variations For More Fields and StrappingAre you still not satisfied with this and wants exercises for chest that field? If so then super fly exercises you can try. Fly exercise is the best exercise to make the chest muscles more fields and strapping.                                                                                                                                                                                                                                        1. Target Chest BottomDecline Bench Dumbbell Fly                                                                                       Decline Bench Cable Fly                                                                                                                    Cable Crossover                                                                                                                                                 2. Target Chest MidsectionPecs Deck Machine                                                                                                                    Flat Bench Dumbbell Fly                                                                                                                    Flat Bench Cable Fly                                                                                                                                                                              3. Target Chest UpperIncline Bench Dumbbell Fly                                                                                                                                                 Incline Bench Cable Fly                                                                                                                    Low Pulley Cable Crossover                                                                                       You can enhance the formation of the chest muscles with exercise menu in the table above. If you exercise in the fines for just one day and then go out, then it seems impossible to have a large chest muscle. Consistency is an important key in weight training to increase muscle mass. However if you still have excess weight, do not forget exercise program to lose weight as cardio exercises.                             

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