How To Build Chest Muscles: Get Massive Pecs


Every bodybuilder wants to build chest muscles, period.

Many inexperienced bodybuilders will work themselves to the bone, slaving away at endless sets
of bench presses and cable crossovers in a misguided effort to build chest muscles. Getting an
impressive chest is really not that hard.

You will need consistency, effort, and steady progression in both weights and repetitions to build
chest muscles.

A press and a flye are the two basic motions that are widely used when using weights to build
chest muscles. Focus on your pressing movements for the best bang for your buck when it comes
to chest workouts.

How To Build Chest Muscles

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 mean basic, run of the mill lifts like
heavy barbell presses, dumbbell presses, and wide­grip dips.

When you plan to build chest muscles, you can’t rely on secrets or killer techniques to get there.
The best part is that you can just stick to basic presses, incorporate overload and progression
techniques and definitely see major gains.

To build chest muscles, use these super effective lifts:.

 Flat/Incline/Decline Barbell Bench Press

The standard barbell press is a basic exercise in any routine designed to build chest muscles. You
can handle the maximum amount of weight in the given range of motion with this compound

The incline press targets the upper muscles of your chest and the decline press targets the lower
and outer chest muscles. The flat bench press will work both areas equally: upper as well as
lower. It’s critical to add a standard barbell press as a basic part of your routine to build chest

Flat/Incline/Decline Dumbbell Press 

Dumbbell presses are another good exercise to build chest muscles. They do have a big advantage
over barbells as their motion is more natural, and this allows for a less likelihood of shoulder
Plus, you can’t use one arm to cheat for the other and this helps prevent strength imbalances. You
can’t lift as much weight, though, which is a big drawback. Either way, a standard dumbbell press
is a great tool to help you to build chest muscles.

Wide­Grip Dips

Don’t overlook this amazing movement for the chest. Remember to use a wider grip, lean forward,
and focus on making your pectorals do most of the work instead of your triceps.

If you find that pressing your own body weight is not enough, you can add resistance with the
help of a weight belt. If you want a good compound movement, dips are perfect for chest

Sample Chest Routines 

Chest Routine# 1 

Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps 
Wide­Grip Dips: 2 sets of 5 to 7 reps

 Chest Routine# 2 

Incline Barbell Bench Press: 2 sets of 5 to 7 reps 
Wide­Grip Dips: 2 sets of 5 to 7 reps 
Flat Dumbbell Press: 2 sets of 5 to 7 reps 

You need to keep your sets within the 5­7 rep range and each rep should always be worked 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 chest muscles.


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