How do i get faster, and how do i get stronger chest MUSCLES?
446400
I have the answer for your chest\n\nSuperset 1 \n\nRest 60 seconds between exercises. Rest 90 seconds before repeating the superset.\n\nA1) DB Flat Chest Press, 4 sets x 6 reps (Tempo: 3-0-1)\nA2) Barbell Row or Seated Wide-Grip Row, 4 x 8 (2-0-1)\n\n \n What Does Tempo Mean?\nTempo refers to lifting speed. The first number is lowering, the second is pausing in the bottom position, and the third is lifting. So a 4-1-2 tempo would be a 4 second lowering, a 1 second pause, and a 2 second lift.  \n \n\n\n Superset 2 \n\nDo not rest between exercises. Rest 60 seconds before repeating the superset.\n\nB1) DB Incline Press, 3 x 8 (2-0-1)\nB2) DB Chest Fly, 3 x 10 (3-0-1)\n\n Superset 3 \n\nDo not rest between exercises. Rest 60 seconds before repeating the superset.\n\nC1) Medium-Grip Bench Press, 3 x 12 (2-0-1)\nC2) DB External Rotation, 3 x 10 (2-0-1)\n\n Click Here For A Printable Log Of Standout Chest Routine.\n Female Exercise Substitutions \n\nDo only 2 sets of each exercise. \nFor exercise A1), substitute the maximum number of pushups you can do in place of the DB Flat Chest Press. \nDecrease the rest between supersets to only 30 seconds.\n\nHow To Instantly Increase\nYour Chest Size\n\nThis is something that everyone should be doing, several times per day. If you work at a computer, you should be trying to hold this position all of the time.\n\nHere's what to do: In a seated or standing position, hold your arms down by your side. Externally rotate your shoulders so that your palms are now facing forward. Use the muscles between your shoulder blades to bring your shoulder blades together. Squeeze extra hard and pull your shoulders back by contracting your rear delts.\n\nAt the same time, try to pull your shoulders down (you might feel a stretch running along your neck between your shoulders and your ears - the more stretch you feel, the more you need to work on holding this position). This should pull your shoulders back and pop your chest out at least two inches.\n\nYou should feel tension between your shoulder blades as your muscles work to hold that position. You might also feel a stretch in your chest. Now hold this proud posture as much as you can all day and when standing around in the clubs or in line at the grocery store. Trust me, someone will notice!
640791
Keep lifting weights.  Muscle burns fat.  Build more muscle burn more fat.  Largest muscle groups are back, chest, and legs.  You mentioned working upper front but said nothing about back and legs.  Leg presses rather than squats. Cable pulldowns for upper back and seated cable rows for mid back.  Walk until you can run, then do wind sprints--not long distance jogging.\nAdjust your diet to help.  You can't rely on the lifting alone.  If you eat junk you will be a strong fat boy.\nYou didn't get in this shape overnight and it ridiculous to think it will be solved overnight.  Be patient and work steadily.  You will get there and stay there is you keep it up.
1045900
just work all the muscles in your arms, chest, and shoulders
1055232
you'll have to work on this for a while . . .\n-exercise a lot and build your lung capacity\n-when you breathe, your stomach should expand, not your chest\n-support your air\n-practice, practice, practice\n-work up to it. hold your note for 2 bars, then 3, then 4, etc
277414
Its all about pushups. When ever you have a couple spare minutes just drop and do some pushups. Along with some benchpressing once a week , you'll get ripped pretty quick.
409452
Girl pushups are good!  Keep doing them and you will get stronger.  Chest press is another good exercise.  It's kinda like the reverse of a pushup.  Lie on your back with dumbells with your arms close to your chest like the bottom of a pushup.  Press your weights into the air and lower back down.
1071704
W/e, don't believe the B*i*t*c*h who said you're going to give up. After about 2 weeks you'll notice it. But I would do something else than push ups, or even something to go with that. Buy some weights to work your chest out. You can sometimes find them really cheap at garage sales or stores that buy used equipment. Good luck.
426823
absoutely will help. I know a guy who has great pecs from doing them!
565096
While there are no 'easy' ways there are effective ways.\n\nMuscles need exercise, rest and nutrition in the right proportion in order to grow stronger.  \n\nResistance training actually breaks down the muscle fibers and rest with the proper supply of nutrients will make the muscles grow stronger.  A general rule of thumb is to give your arms one day rest, heavy leg training two days rest with abs and aerobics six days a week.\n\nThe reason that steroids and other supplements make your muscles grow faster is that they decrease this recovery time allowing you to train more.  However the supporting structures (ligaments and tendons) don't grow as fast and are often torn from this imbalance making life miserable and training impossible.\n\nThere are also other hormonal and emotional side-effects from taking steroids including decreased sperm production.  You are wise in avoiding that.  \n\nA good balanced diet is all that is needed.  Most North American and Western diets have plenty of protein but too much fat and not enough fruits and vegetables.  With enough protein I would focus on getting lots of fruits and vegetables because the vitamins and minerals will help all your body functions including building muscle.
91619
start by standing in doorway and walking you fingers up it... sounds silly but builds muscle strength around ribs and such.. lift a gallon of milk straight out at shoulder height and holdto side and front....
742939
ok well do a few things\n1st do endurance runs (3 miles and more)\nWeight Room (dont forget arms as well as legs)\nField workout (suicides, slides, karaoke) Also for this do alotr of sprinintg then stopping. Build muscles in you groin and hipductors. also get strong calves\nFinally do 100, 200, 400, meter sprints. \nReally, any training (hard training) will make you faster but by doing this it will make you more efficient. Also stretch to lenghten your stride and make your leg thrust power strong (make you legs move faster called increasing turnover)
898141
Harry-\n\nI work with a world champion bench press record holder at my health club and his tips are simple.  \n\nMake sure you are increasing the strength in your back to support your chest.  This may sound weird but it will give you added support.  Second  don't just bench using the bar.  You need to incorporate dumbells as well in order to work on your stabilazation and building your strength.  \n\nRemember that bench is not really an arm exercise, it is chest so also focus on military press, and decline bench as well.\n\nLastly you need to build a strong core in order to really max this out.  If you don't have a strong core you will never reach your peak strength.  \n\nKeep training and push yourself (also get a workout partner they do wonders for you).  Good luck
948188
Basic weight lifting will help a lot.  I was a runner for years in the past, and I removed literally minutes to my times by incorporating resistance training.  Concentrate on core exercises like bench press, squats, deadlifts and dips.  Core exercises develop multiple muscle groups at once and maximize your strength training.\n\nAlso, there is a type of workout called pliametrics.  This involves moves that will increase things like vertical jump, power, and quickness.  They are things like bench jumping with a medicine ball, leaps, etc..  These exercises are geared specifically toward athletic activity.  Just do a search on pliametrics and you should be able to find websites with instructions.  Also, if you can afford it, a personal trainer can help, especially when starting out.
1099970
run lots of wind sprints\nrun suicides in the Gym\nrun steep stairs if available on a hill in your home town\nif there is a sand pit in your area run up the sand hills to get your legs alot stronger. if your old enough lift weights.anything you do to make yourself stronger will help out tremendously. good luck
362720
Push ups work great. If you cant do them on the floor, try doing them against the wall. Place both hands flat against the wall, making sure that they are paralell to your shoulders. Slowly push down and release making sure to engage your muscles. \n\nAnother good exersice is the chest extention. If you dont belong to a gym that has the machines, just get two dumbells, hold them in each hand. Sit in a chair straight. Bring both your arms up to the level of your breast with your elbows out (kind of like u are doing the funky chicken dance) Then move your arms back toward the small of your back, like you are almost pinching the area between your shoulder blades. Move your arms forward, but take care not to lock your elbows. Do three sets of 10-15 of these.\n\nYou can also try chin ups or french presses. These excersizes may not sound like they work your breast area,  but they tighten up the muscles AROUND the breast area, making them sit up tighter and firmer.
121931
Practice, practice, practice. Run every day. Do leg work outs as well, and also run long distances to help build up your leg muscles. Work out with a friend; you'll push yourself harder if you're competing. You could also find someone that can is faster than you and have him/her work out with you and push you to work harder.
435592
Without the idiotic use of illegal steroids, you can't get ripped quickly. I have joined a swim team (recreational, not competitive) and am developing a four-pack and a six is emerging. However, this took almost 100 days. Do Not i repeat, DO NOT use wait whatchers or similar. They may help, but their methods aren't always the healthiest. Eat atleast 3 fruits a day. Eating about a bag of carrots every other day I kept pounds off. To develop ripp slowly and the right way, start by bench-pressing 60lbs. and work your way up. Start with 5-pound dumb bells (these are cheap) and work up until you reach 15+ pounds. Start with 25 crunchers and sit-ups (a crunch simply crunches and stretches and warms up your abs) until you reach 50 pounds or higher. Make sure you use your dumbbells on your tricepts. Hard-core weights (the ones on a stick) are great for shoulders and again, bicepts. I know its slow, but within a year of doing this 3 times a week and once a week adding a day until you reach five days (anymore is unhealthy) you will bejust above average to  mister muscles. Good luck, and I hope these steps work as wel for you as they do for me.