Guide How to Form a Chest Muscle at Home and Gym

Published on by wulan

How 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 gym equipment, you can train chest muscle with bodyweight training method.

Chest muscle exercises provide an extra advantage because it can train the muscles of the back, arms and shoulders simultaneously. So it is not just the chest muscles that will be formed, but your body will look more athletic.

In addition sixpack stomach, chest muscles is also one of the important part that becomes the center of attention in appearance. Not surprisingly, the chest muscle is the part that often trained by many men when the gym. Here are some tips form the chest muscle at home. visual impact muscle building review in blog, read more here

Chair Dips | 3 sets of 10-12 reps

How to do it:

- Place both hands on the chair with shoulder-width distance
- Lift your body by contracting the muscles of the chest, shoulders and triceps simultaneously
- Bend your knees towards the rear
- Lower the body slowly down the spine remains straight
- Return to the original position.

Pull Up | 3 Sets of 8-10 Reps

How to do it:

Pullup bars handheld shoulder width apart
Use the type overhand grip
Make sure your body with your arms hanging straight
Pull your body up until the chest touches the bar
Lower your body back to its original position

Rotation Pushup | 3 sets of 10-12 reps

How to do it:

Take a push up position
Open the right hand to the body tilted to the right
Return to starting position
Replace with left hand

Plyometric Push Up | 3 Sets of 8-10 Reps

How to do it:

Take a pushup position
Press body down
Lift the body up until your hands up

Proper exercise technique

1. Do Overtraining

There are still many people who mistakenly that more intense exercise would make the formation of muscle faster. Basically the muscles are growing, but the muscles also need a 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, backs and others.

2. Do Exercise By Maximum

Challenge yourself carry a weight that you are capable of without endangering your muscles. To know your ability, try doing reps with different weights.

3. Do it Properly

Perform 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 Muscles

Nutrition is very important to accelerate the establishment of the chest muscle. Fill nutrition balanced between complex carbohydrates (can be obtained from brown 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 are short of protein, the muscles of the chest 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 are examples of food menu settings:


3 hard-boiled egg whites
2 slices whole wheat bread peanut butter topping


1 banana
1 cup yogurt


Red rice
Breast of chicken / tuna
Fresh vegetables
Sugar-free fruit juice

Afternoon Snack

1 handful of strawberries
1 handful of nuts

Before Exercise

High milk protein (Whey Protein)
2 slices whole wheat bread
1 banana

After Exercise

High milk protein (Whey Protein)
2 bananas
1 handful of grapes / 1 pear


Fat-free meat
1 handful of boiled peanut skin
1 glass of fresh fruit juice

Before sleeping

High milk protein (Whey Protein)

Note: The time and the food menu above 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 Fitnes

As 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 Areas and Strapping

Are you still not satisfied with this and want the exercise for the chest that field? If yes then the super fly exercise you can try. Fly exercise is a best practice to make the chest muscles more fields and strapping.

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