Build that Pectoralis Muscle

Aside from big arms, there's no desire among aspiring underweight muscle building enthusiasts that quite outdoes the longing for a big, well-developed chest. And why not; big pectorals command respect. They're somehow primitively associated with courage and assertiveness. When you have pectoral muscles that only slightly protrude beyond your abdominal section, you're considered to be "in shape". What's more, in a world of male competitiveness where one's height seems to unfairly monopolize the aura of dominating physical stature, powerful pectorals can be a great equalizer. They tell the world that regardless of the level your genetics had you lengthened, you're packaged physical prowess by choice. You exude strength and athleticism with well developed pectorals.

To build pectoral muscles fast, you must dedicate yourself to a regimen of weight training, good nutrition and rest. If you are committed, you can see a noticeable change in your chest within a few weeks.

Develop a weight program that works your pectoral muscles hard. Begin with three sets of 10 reps for each of three chest exercises. Try bench press, flat bench flies and push-ups. Always remember to warm up and stretch your pectoral muscles.

To build the chest pectoral muscles, work both the upper and lower sections in two different training sessions. You can combine one session with back training, for example, and the other session with biceps. Upper pectoral muscles are the most difficult to isolate. The movement is more awkward and the difficulty surprises new bodybuilders. To work the upper pecs, perform incline presses. Use an incline bench. You can use dumbbells or a barbell. You can also pull the bench over to a smith machine for added support or when you start to lift heavier weight. Work the lower pectorals with dumbbell or barbell decline presses, dips, decline flys and cable flys.

There are a lot of machines available at your gym that serve the same purpose. Use them as a complement to your dumbbell and barbell routine. Don't use them primarily, however. You sacrifice a greater range of motion and development of the stabilizer muscles. Start with lighter weights at first. Make sure your form is perfect before you attempt to lift heavy. The position of the movement can cause strain on the back if you do not concentrate on controlled, fluid movements. Don't jerk or use momentum to perform the lift.