My chest muscles? any help?

Question

Ive been working on my chest muscles for about a month now, but nothing seems to be happening. its been intense workouts and ive been havin protiens after my workout aswel. Cud anybody provide me with some details of how to build of my chest more with weights or my own body weight pllease

Answer 1

Exercises like bench press (chest) & inclined bench press (upper chest) are for bulking up your chest while exercises like dumbbell flyes are for increasing its width. You could try wide arm push ups for your chest. The closer your arms are, the more it works your triceps.

Regarding protein, you could take 100% Gold Standard Whey Protein just after your workout and a good protein to help you grow as you sleep is 100% Casein Protein. Both proteins being by Optimum Nutrition. Casein protein is slow absorbing thus being effective if you use it while you sleep.

Well, anyway, don't be put off by your progress as 1 month is a really short time anyway. Good luck and strive on :)

Answer 2

After only 1 month...I wouldn't worry and get yourself out of checking all the time too. This can create anxiety and is a reason many stop working-out all together.

if you are working out properly then something will be happening...it takes time and some people take longer on certain body parts. My arms pump up fast but like you (perhaps) my chest takes longer to form and develop. Muscle takes between 24 - 72 hours to rebuild after it has been broken down after a workout so whether you eat protein before or after a workout is completely irrelevant. The bodybuilding industry standard has always been after a work out to replenish the muscle broken down but this is up to you. Keep at it and after a few more months you will see big improvements. But remember 50% of muscle building is up to how and when you eat the rest is how hard and determined you are.

You will get there...don't give up.

Cheers

Answer 3

do some wide press ups and narrow press ups in your work out, also work your back muscles and strengthen your shoulders, as your posture will have an effect on your chest muscles......take a week out of training then hit them hard with a medium weight for 10 sets of 10 reps.....do this for a week, then go back to your normal routine...then in 4 weeks time hit them again with this 10x10 but with a slightly heavier weight.......make sure you get plenty of protein too.

Answer 4

Since I have been working out on my own (without high school football coaches) I have only hit chest once a week.

Over the course of 4 years I have seen huge gains, you blast your chest hard, and let it rest til the next week.  I hit bench for 5-10sets, working down to 1-rep sets.  Then I do Dumbbell incline, then flies, then decline bench, then cable crossover.  I go to total fatigue.

On your protein, take it BEFORE, does you much more good.