Before we start focusing on the different chest exercises, I want to share some tips that are extremely important if you want to go for maximum muscle building in the gym.
Use a spotter
A spotter is someone who can support you in carrying out your exercises. Preferably an experienced person in the gym.
This way you do not have to worry that your chest will get crushed if you think you are collapsing under the weight.
With a spotter you can look up the limits of your chest muscles as much as possible without risking the risk of going wrong.
Listen to your favorite music
A good beat in your ears gives you that extra bit of strength you need to suppress those last repetitions.
Listening to motivational training music while exercising is a great way to recharge your mind and make sure you leave the gym with muscle pain.
Take enough rest
The purpose of a good chest training is to stimulate the muscle fibers in your chest muscle as much as possible (ie destroy them). This creates minuscule cracks in the muscle fibers (microtrauma).
Your body will then want to repair this damage and proceeds to create more muscle mass so that it can handle this load in the future.
This recovery ensures muscle growth.
But this muscle growth can only take place if you give the body enough rest and time to recover.
Continually training your chest without sufficient rest (and nutrition) will result in overtraining and muscle injuries.
To stay healthy and strong, it is important that you do not expose your chest muscles more than twice a week to an intensive workout.
Visit the gym regularly
In order to see the desired result in the end, it is important that you regularly hang on the weights.
You get the best results when you visit the gym four times a week.
Because if you only put your chest muscles to work once a week, then you only have 52 training sessions a year to stimulate your chest muscles as much as possible.
That is why it is important that you always go to extremes, otherwise it is a waste of your training.
Throw the helm
It is always wise to train with other experienced athletes so that you can learn from each other.
Leave your schedule once a week for what it is and surprise yourself with unknown breast exercises. In this way you give your chest muscles new stimuli.
Food and water
The process of muscle building is more than just lifting heavy weights in the gym.
The food you eat ultimately determines the increase in muscle mass and strength. Your body needs healthy and protein-rich food to build up more muscle mass.
Also drink enough water daily to prevent dehydration of your muscles (2.5 to 3 liters).