When you are trying to naturally build chest muscle fast, whether you are trying to tone up for a competition or simply want to look good, the procedure is the same. When men are trying to look good with their shirts off, they will often try powders, supplements, and expensive machinery, but the answer is much simpler. Rather than turning to hormones or steroids, there are a number of things you can do to naturally build chest muscle fast, and in a healthy way that is actually beneficial for your body.

Things You Will Need

Access to Free Weights
A Willingness to Work Hard

Step 1

Plan your strength training routine to work all the muscle groups of your chest. The bench press is a great exercise, but you will need more variety if you really want to build chest muscle fast. Change the incline or decline when you are lifting to change the muscle groups that you are working. Add flies to work the lateral muscles.

Step 2

Use enough weight. A good rule of thumb is that if you are able to complete a full twelve rep set on your own without help, you are not using enough weight. You will be unable to build chest muscle fast if you do not work your muscles to failure. When you work your body to its limit, you end up with a large number of microtears throughout your muscles. When the body repairs these tears, the muscle is built up again stronger and larger than it was before. This is the central tent of bodybuilding.

Step 3

Make sure that you get sufficient rest between workouts. Your body needs rest to repair your muscles after your workouts. Failure to do so can cause those tears to grow larger and result in injury. Take a day off between strength training sessions. Work your chest one day, then your legs the next.

Step 4

Eat plenty of lean protein. When muscles are repaired and rebuilt, protein is used as the building blocks of the process. Whether you are trying to build chest muscle fast or slow, protein is necessary to build up those muscles. Choose lean sources like fish, turkey breast, and chicken.

Tips & Warnings

Make sure that you maintain proper form when weight lifting. Failure to do so may result in injury.

You will get better results using dumbbells than barbells. Dumbbells will allow you to work each half of your body independently.

Don't neglect the rest of your body when you are trying to build chest muscle fast. You have plenty of other muscles that also need your attention.