3 Tips to Improve Chest Muscles




There's nothing like that feeling  after raise up big weight in chest work out , it's probably the most commonly used to measure muscle strength in the gym .
But to get a big chest muscles and increase the weights and loads is not an easy task , but there are several simple guidelines if followed will be able to enhance and strengthen the muscles of the chest .

1 - Negative weight training:

Doing negative weight training by using heavy weights once or twice a month, has impressive effect to increase the strength and the ability to left heavy weight
Body builder who hasn't on his schedule day for negative weight training will lose huge of muscles can gain .

Negative weight training is a technique that focus on the eccentric part of a particular movement. For example, the bench press has two parts to the movement, a concentric phase and an eccentric phase.

The eccentric part of the bench press is when you lower the weight down to your chest. Your muscles are lengthening and going with gravity.

The concentric part of the bench press is when your muscles are shortening and you are pressing the weight upwards. This is the contractual part of the movement.


 Negatives only involve the eccentric movement, you’ll need to enlist the help of a spotter or workout partner for the concentric portion.

For a better explanation and illustration, let’s use the example of doing negative sets on a bench press.

It’s generally recommend that negatives should be started at 105% of of your one rep max (i.e., the amount of weight you could press if you were just doing one repetition).

Let’s pretend that your one rep max is 100 lbs. In this example, you’d load the bench press with 105 lbs of weight.

Your workout partner would stand behind the bench to provide the required assistance; true negatives can’t be done without a spotter.

The  advantage of negative weight training, is used a lot of untapped muscle fibers and prepare the body and mind to deal with the heavier weight.



2 -  Training your Back Muscles Strongly :

The missing piece of the puzzle when trying to increase your weights in the chest training, you should training  your upper back muscles , without strong muscles in the upper part of your back , it is difficult or impossible to lift heavy weight during repetitions, Training back muscles regularly will give you the enthusiasm to work out your chest and makes it stronger and larger .

3 -  Fist Power  :

Question might in your mind now , what is the relationship between fist and chest training ? The answer is more than you expect , Fist providing great stability in the wrist and forearm ,  weak fist make you less control on the bar ,  this is of course something annoying , especially if you lift  big weight , keeping your fists strong helps you keep your performance fitting in exercise , training your fists is considered a major factor in the increase of weight youe lift in all exercises and not just the chest .

Keep these three tips when you go to exercise the muscles of your chest , and the results will be quick.

 This report written by Muhammed Abdel Fattah

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