Learn the truth, how to build chest muscle fast without illegal steroids!

One of the biggest mistake I see people make, is that they are training their chest way too much and too often. Train the chest intesely by using your all resoures and hit the failure. This video will show you the example of a good workout routine for chest! By following this chest routine, I was able to say "adios" to my shoulder pain, what was a result of another common mistake.

And it is because many people are simply using the poor lifting technique, that can easily lead to an injury or they just lifting too ineffectively! Have you ever heard, that someone complain about his shoulder pain. It is mostly as a result of having a poor lifting technique. If you wanna build chest muscle fast, you'll need to pay a particular attention to the safety! Below are some tips to prevent some common upper body injuries.

Introduction to the safety way to build chest muscle technique:

• Warm up properly, before you work with the heavy weights. Do at least 2 sets with the very light weight!


• Do some light stretch exercises to your shoulders and some light exercises to prepare your joints for heavy workout!


• Building a bigger chest are possible only, if you are pushing yourself to the limit. It means, you'll need to have a trustworthy spotter!

Easy steps for effective lifting technique, that will help you to build a bigger chest in a few workouts:

• Keep your upper body tight and contracted!


• Emphasize on negatives!


• Keep your elbows tucked into your side


• Keep the tension all the time, when controlling the weight!


• Your forearms should point up and firm grip from the bar!

1. Barbbell bench press



This is probably the best chest exercise and king of upper body exercise. This will develop a mass and strength in the pecs, front delts and triceps. Heavy barbell press measures the overall power of upper body and it allows you to handle extremely heavy weights throught the full range of motion. That means the maximal produce of growth, strength and muscle density. So it is definitely a MUST including to your bodybuilding chest workout!

2. Incline bench press



If you want to find a fastest way to build upper chest muscle!, then the incline bench press is a MUST! Incline presses develop the mass and strength in the upper pecs and front delts. The incline angle of this press hits the upper pecs really hard and allows you to fully stretch the upper chest muscles. In my opinion this is the second best mass building exercise for chest right after flat barbell press.

3. Dumbbell incline bench press



This gives me another option to fully stimulate the upper chest muscles. There are some advantages over the barbbell version. By working with dumbbells rather than barbells, you can prevent strength imbalances from occurring since one arm can't cheat the movement. This also allows you to work the chest muscles through a greater range of motion. In this exercise, you need to focus more on the control and balance of the weights.

You must include these chest exercises into your workout routine if you want to build a bigger chest muscles fast! Check out 5 more effective chest exercises and watch a FREE video of Sean Nalewanyj's full chest workout routine by clicking here!

There are 2 kinds of movements to Build a bigger chest muscle! Let's take a look at the Fly movements, where you extend the arms across the chest in a kind of hugging motion. There are mainly your chest muscles involved and little bit of deltoids. The fyls helps you to develop the maximum flexibility, but on the contrary activate only a portion of the muscle fibers, compared with bench press!



Next comes Presses, where you press the weight upwards from the chest until your arms are fully extented. In addition to a chest muscle, the deltoids and triceps are also involved in any pressing movements. Because of this, the overall exertion will be greater in the pressing movements and as a result of presses will stimulate more muscle fibers than any fly movements and are more efficient in building chest muscle fast!.



It appears, that the basic heavy press movements produce more testosterone and deliver the greater overall anabolic effect allowing you to working with the higher intensity and therefore stimulate the chest muscles more effectively than in the fly movements!

Stick to your basic barbell presses! Use clean babrell presses and dumbbell presses in each of your chest workout and focus of overload and steady progression. However, you can add one or two sets flys into your workout to maximize the flexibility of your chest muscle, but it's not necessary

Click Here! to see the FREE video clip of the best chest routine, that finally helped me to build a huge and ripped chest muscles fast!

Have you ever dream about building up chest muscle comfortably at home? If you are busy or always wanted to train at home, it's not impossible. The following home chest exercises can give you an addition in your chest workout, but as a reminder, IT DOES NOT REPLACE a regular chest workout performed at the gym... Unless you have a solid home-gym and necessary equipments to fully develop your chest muscles.

Push-ups from a various angles, dips and other chest exercises using your own bodyweight can work in the endurance training, but if you want to build huge chest muscles fast, you need a progressive weight training. So if you wanna train your chest muscles progressively at home, I recommend at very least to invest on following equipments:

Bowflex SelectTech 552 Dumbbells (2009 Model)

Best Fitness BFOB10 Olympic Bench

Here's my best chest routine at home, The only equipments you will need in order to complete the chest routine is an adjustable bench and 2 adjustable dumbbells. It's the best invest for your budget if you are planning to train at home. You can perform over 60 other exercises as well, including 15 different chest exercxises!

WARM-UP: 2 min ropejumps or bodyweight squats.
WARM-UP: 2 x 30 seconds Push-Ups

Flat bench press DB - 15, 12, 8, 8
Incline bench press DB - 8, 8
Decline bench press DB - 10, 12

End workout: Push-ups 2 x 30 second.