Everybody wants a bigger chest. If we ask 10 people about what is their favorite muscles part, 9 would say chest. They always not happy with it, they want it bigger, thicker, or wider chest. Yes! I heard that all the time and all the complains. Well, there is not shortcut to better chest, but there is a better way to do it. Here I would like to share some of my tips on how I get my chest.

I switch my exercise in my routine regularly.

I never stay with the same workout routine for too long. I constantly switching the exercise in my Routine with dumbbell, barbell and sometimes body weight. This way I can stimulate my pectoral muscle differently, and promote growth.

Go easy on your workout program.

Do not be too ambitious and try to do all the exercise available for chest in one go and suffer for the next 2 weeks. I have a plan of 4 exercises per muscles part, and pick the exercises that are work best.

Pay attention on concentric and eccentric movement never wrong!!

Every time I bench, I pay a lot of attention on my concentric and eccentric movement

• Concentric (shortening of muscles) is when we push the barbell or dumbbell away from your body,
• Eccentric (lengthening of muscles) when the weight is moving toward you body.

That way I can recruit as many muscles fiber as possible on my pectoral to work.

Stretching

I do a lot of mild stretching before I start my workout. Doing so, I get my muscles and the joints ready for the workout, and avoiding unnecessary injuries.  I also spend some time stretching the day after tomorrow, so that I can release so lactic acid build up on the damage area and allow more blood flow through, and speed up the recovery.

Good nutrition

I always get daily need of nutrients on par, the calories I need through out the day. Every meal that I consume, must consist of right amount of protein, carbohydrate and fat, AND NEVER SKIP MEAL. Beside that, I also use supplements to meet my daily need. So that my body can perform at it best.

And Lastly, remember to put your ego at home, get your priority right, constantly remember what your goal you want to achieve.  Keep trying and don’t worry about failing. Eventually you will get it. Have Fun!!