How To Build Chest Muscles

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How To Build Chest Muscles

Do you know that it’s not that hard to build chest muscles? Every ambitious muscle building program is aimed at developping a massive chest. However, several inexperienced bodybuilders will pack up sets of cable crossovers and bench presses, hoping to build that muscular chest. That may not be the right way to do it.

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On the contrary, You will need consistency, effort, and steady progression in both weights and repetitions to build chest muscles. It is easy to build chest muscles with weights when you use one of two motions: a press or a flye. If you really want to see results from your chest workouts, you need to focus on the pressing movements.

Flyes certainly do the trick here and there, but ultimately, nothing takes the place of the overall anabolic effect of high intensity pressing movements. Yes, I am talking about those basic, elementary lifts like dumbbell presses, heavy barbell presses, and wide-grip dips.

If you plan to build your chest muscles, there’s no big secret that will help you achieve it. The best part is that you can just stick to basic presses, incorporate overload and progression techniques and definitely see major gains. That said, check out these lifts to successfully build chest muscles:

Flat/Incline/Decline Barbell Bench Press

The standard barbell press is in the backbone of any effective routine to build chest muscles. This compound exercise allows you to work with the heaviest of weights in the given range of motion. The incline press is great at putting stress on the upper area of the chest while the decline does just the opposite, making it a cinch to target your lower/outer chest muscles. The flat bench press helps you to target both the upper and lower chest muscles on an equal basis. When you want to build chest muscles, place your bets on a standard barbell press as a big component of your routine.

Flat/Incline/Decline Dumbbell Press

Dumbbell presses are another good exercise to build you chest muscles. The main advantage of dumbbells is their ability to allow you to move through a more natural range of motion than the barbells, and this helps to prevent shoulder injuries. They also help to make both your arms equally strong because you can’t make your dominant arm do most of the work. You can’t lift as much weight, though, which is a big drawback. Either way, if you want to build chest muscles, a standard dumbbell press is an awesome exercise.

Wide-Grip Dips

This top chest movement is often overlooked. Shift the stress from the triceps onto the pectorals by using a wider grip and leaning forward. If your own body weight is not enough, it’s easy to add resistance by using a weight belt. Dips are the perfect compound movement for overall chest development.

Sample Chest Routines

Chest Routine# 1

Flat Barbell Bench Press: 2 sets of 5 to 7 repsIncline Dumbbell Press: 2 sets of 5 to 7 repsWide-Grip Dips: 2 sets of 5 to 7 reps

Chest Routine# 2

Incline Barbell Bench Press: 2 sets of 5 to 7 repsWide-Grip Dips: 2 sets of 5 to 7 repsFlat Dumbbell Press: 2 sets of 5 to 7 reps

Focus on performing 5-7 rep ranges per set and take each rep to concentric muscular failure. Note down the details of each workout and always focus on progressing in either reps or weights each week to build a muscular chest.

The above is covered in the full-blown, jam-packed muscle-building success program created by Sean Nalewanyj, a lifetime natural bodybuilder and fitness author. For more information on the program, including how to build chest muscles, click here.

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