How to Gain Muscle on the Side of Your Chest
Building muscle on the side of your chest, also known as the lateral chest or lateral pecs, can be a challenging but rewarding goal. This area, often referred to as the “side chest,” requires a targeted approach to both your workout routine and nutrition. In this article, we’ll explore various methods to help you achieve a more defined and muscular side chest.
Understanding the Lateral Pecs
The lateral pecs are a part of the pectoralis major muscle, which is the main muscle of the chest. They run from the collarbone to the upper arm and are responsible for movements like shoulder adduction and internal rotation. To effectively target the lateral chest, you need to understand the specific exercises and techniques that work best for this area.
Exercises to Target the Lateral Pecs
1. Dumbbell Flyes: This exercise is a classic for targeting the lateral chest. Lie on a flat bench with a dumbbell in each hand, extend your arms out to the sides, and lower them until they are at shoulder height. Return to the starting position by squeezing your chest muscles.
2. Incline Dumbbell Flyes: To further isolate the lateral chest, perform the dumbbell flye with an incline bench. This angle places more emphasis on the lateral pecs.
3. Cable Crossovers: Using a cable machine, stand with your feet shoulder-width apart and grab the handles with both hands. Extend your arms out to the sides and lower them until they are at shoulder height. Return to the starting position by squeezing your chest muscles.
4. Pec Deck Machine: This machine is specifically designed to target the lateral chest. Sit down and place your arms at shoulder height, then pull the handles towards your chest and squeeze your muscles.
Techniques to Maximize Results
1. Proper Form: Always maintain proper form to ensure you’re targeting the correct muscles. Avoid swinging your arms or using momentum to lift the weights.
2. Weight Selection: Start with a weight that allows you to perform the exercise with good form. Gradually increase the weight as you become more comfortable with the movement.
3. Rep Range: Aim for a moderate rep range of 8-12 repetitions for each set. This range is ideal for muscle growth and strength gains.
4. Rest Periods: Allow yourself adequate rest between sets to ensure you’re fully recovered. Aim for 60-90 seconds of rest between sets.
Nutrition for Muscle Growth
1. Caloric Intake: To gain muscle, you need to consume more calories than you burn. Calculate your daily caloric needs and aim to consume an extra 250-500 calories per day.
2. Protein Intake: Protein is essential for muscle repair and growth. Aim to consume 1.6-2.2 grams of protein per pound of body weight daily.
3. Carbohydrates and Fats: Carbohydrates provide energy for your workouts, while fats are important for overall health. Include a variety of whole grains, fruits, vegetables, lean proteins, and healthy fats in your diet.
Supplements for Muscle Growth
1. Whey Protein: This supplement is a great way to ensure you’re getting enough protein, especially if you’re struggling to meet your daily protein needs through food alone.
2. Creatine: Creatine is a popular supplement that can help increase muscle mass, strength, and recovery.
3. BCAAs (Branched-Chain Amino Acids): BCAAs can help reduce muscle soreness and aid in muscle recovery.
Consistency and Patience
Building muscle takes time and consistency. Stick to your workout routine, maintain a balanced diet, and allow yourself time to recover. Remember that progress can be slow, and it’s important to stay motivated and focused on your goals.
By following these tips and techniques, you’ll be well on your way to gaining muscle on the side of your chest. Remember to consult with a fitness professional or healthcare provider before starting any new workout or diet program.
