How to quickly pump up the pectoral muscles. Beginner's Guide

To quickly and effectively build chest muscles, it is not enough to do bench presses for hours. Many beginner bodybuilders start each workout with 4-6 sets of bench presses, add a couple of sets of flyes, and call it a day. With this type of training for 12 weeks or more, the chest muscles can become saggy, resembling a woman's breasts.

To build the entire pectoral muscle, you also need to work its clavicular "head" (upper chest). The pectoral muscle attaches to both the sternum and the clavicle, so you can shift the emphasis to the part of the muscle you want to target. The bench press is not effective enough for the upper chest – without working it, it is difficult to achieve defined, voluminous shapes.

The guide presents exercises and explanations for building chest muscles with an emphasis on the upper chest.