understand how to build a massive chest you must first
understand what muscles comprise the chest and how to target them
guarantee you there is
no point going out and doing chest building routines comprising of 10
barbell bench press every second day.
Aside from obviously overtraining, you are only
targeting one area of
the chest and therefore other areas will remain underdeveloped and you
up having an abnormal looking chest.
In building a strong, powerful
chest we target a
number of muscles: the Pectoralis Major
(being the primary muscle), the Pectoralis Minor,
and to a lesser degree the Serratus
Anterior, the Intercostals
and the Front
primary and most visible muscle of the chest is the Pectoralis
is a thick muscle
in a triangular fan shape across the entire chest area.
The Pectoralis Major is connected to the
skeleton at three different points, the sternum, the clavicle (collar
the shoulder (armpit).
Pectoralis Major itself is divided into two distinct
sections, the Clavicular section which is the upper portion of the
connected to the Clavicle, and the Sternal which is the lower section
muscle connected to the Sternum. Whilst
they are connected in two different areas, they still
form part of the
is a common misconception that the upper pec
(Clavicular section) is the Pectoralis Major and the lower pec (Sternal
is the Pectoralis Minor. This
is not the
Minor is a smaller triangular shaped muscle actually
situated underneath the Pectoralis
Major and is not generally visible.
However this muscle is trained in conjunction with
the Pectoralis Major
and when it grows it can help to push the Pectoralis Major out to give
appearance of a bigger chest.
Anterior are smaller muscles that cover the
side of the chest wall and around the ribs.
These can sometimes be mistaken for Lats (back
primary role is to help pull the
shoulder and back muscles forward.
of the pushing or punching movement and that is where they are
functional. The Intercostals
are smaller muscles again
which are positioned between the ribs and assist in pulling the ribs
Deltoid (Front of the Shoulder) whilst not a
muscle of the chest is still utilised in many chest building routines
toned correctly can help to provide greater definition to the upper
as stated above, the Pectoralis Major is the primary
chest muscle and given its unique design, it has muscle fibres that run
several different directions. You
train all these muscle fibres effectively using just one exercise. You also need to train the
muscles. By hitting
muscles from different angles you
will achieve maximum growth in the shortest time possible. So that is why you need to
perform a number
of different chest exercises to increase bulk, as part of your chest
best chest exercises to increase bulk, strength and mass
are Compound exercises and those used primarily for shaping and toning
involve the use of more than one muscle group through different joints
to perform the exercise movement.
Isolation exercises effectively isolate the working
muscle and only
involve movement though one joint.
Each have their place in chest building routines, it just
depends on what you want to achieve.
you are someone looking at primarily building a super
strong chest and increasing your bench press then you want to be
primarily compound exercises with heavy weights and low reps of 4 to 8. This will also give you
mass gains but you
may suffer from a lack of definition.
you are looking at building a large well defined chest
then you will want a mix of compound and isolation exercises using
weights and a medium rep range of 8 to 12.
This will give you good muscle size and tone but
your strength levels
won’t be as high. As
I said, you just
have to weigh up what you want to achieve.
chest exercises to increase bulk include the bench
press (and variations of), pushups, and dips.
While Isolation exercises include flyes, pec dec,
cable crossover and
are other exercises out there but these are just some
of the most common.
designing chest building routines, as I said
previously, you need to attack the muscles from different angles with
exercises. If you
focus on hitting your
Pectoralis Major from 3 different angles you will not only train all
of the muscle fully but you will also train the surrounding
muscles and achieve the fastest muscle growth and development.
is one of my original
chest building routines designed
to attack the Pec muscles from 3 different angles using the incline
the dumbbell bench press and the decline bench press. I also
provide toning using lateral flyes:
and target reps
12, 10, 8
12, 10, 8
As a note, the best
chest exercises to increase bulk are compound
exercises performed with Dumbbells. This is because it allows
each side of the
body to work independently through the full range of movement. However limits on the
dumbbell weight range
at your gym or home or old injury may mean you are unable to use
the time. That is
when a barbell bench
press should be used.
above chest building routine will provide you with a
solid base on which to develop a thick powerful chest.
I would recommend you use a workout log to
record your progress so you know what you have to beat each time you
in the gym. Then
when you exceed the
target reps by one, i.e. you perform 13, 11, 9 it is time to increase
Go Out There And Train For Gain!
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