Hello everybody,

In this lesson, you will learn how to build chest muscles fast! Our chest is the most noticed part of our bodies, whether we are males or females. The muscles at our chests are called pectoral muscles. Although the pectoral muscles are actually 1 piece, there are different parts of the muscle that we need to workout. Usually, the chest is divided into upper chest, middle chest and lower chest. To achieve nice chest muscles that bulge out, you will need different exercises to work them out. Here, i will share with out some of the different exercises.

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Upper Chest Muscles

For our upper chest muscles, we usually do the inclined bench press. The inclined bench press is the same as the normal bench press. However, the bench is set at a 45 degree angle. This bench press will target the upper part of your chest muscles. Although the exercise is similar, do not attempt to use the same weight. The upper part of our chest muscles are smaller in ratio and hence, using the same weight would be dangerous.

Mid Chest Muscles

For the middle part of your chest muscles, you can attempt the normal bench press and dumbbell fly. The bench press has been explained in my past lesson and i am not going to repeat it again. However, let me describe the dumbbell fly to you. Lie on the bench with two dumbbells on your hands. Extend your hands towards the sky. The dumbbells should be almost touching each other in this position. Next, lower the dumbbells to your sides, keeping your elbows at 90 degrees. Use your chest muscles to push the the dumbbells back to it's original position where your hands are extended to complete a repetition.

Lower Chest Muscles

For the lower part of your chest muscles, you will still use the bench press. The bench press is the best exercise for growing chests. In this case, we will use the declined bench press. The bench will be tilted backwards and your head will be nearer to the floor as compared to your legs when you lie on the bench. This exercise requires some practise so attempt it with no weights for the first time. Try to use a spotter for this exercise as it can be dangerous.

I hope that you will practise what you have learnt in this lesson. Although we are using bench presses for our chests, do not think that you can do the normal bench press for every part of your chest muscles. Although they are all bench presses, there is a significant difference between the normal, inclined and declined bench press. Try them on the next workout and you'll find out!