How To Build A
Massive Chest

The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

Repetitions should be performed in a slow to moderate, controlled speed on the contractions and the negative portion of the movements. Focus on squeezing the pecs at the top of each repetition.

Flat Bench Press (barbell/dumbbell) – by far the best exercise for chest. Its a great mass builder, easy to do, and allows you to work with some really heavy weights (which is what I like about it). It works your entire sternal head which is most of your chest.  I prefer to work with a barbell , not so much with dumbbells.  With a barbell I can handle more weight and perform the movement with stricter form.  Take the bar wider than shoulder width, lower the bar at moderate speed all the way down and touch your chest. Do NOT bounce the bar on your chest!

Lowering the bar to two inches above your chest is also acceptable, that will keep constant tension in your muscles.  With dumbbells you have the advantage of lowering the weight on the sides of your body below the level of your chest and that will stretch and stress your chest a little more.  Amount of weight and lack of balance are some of the culprits that will prevent you from getting the most out of this exercise.

Dumbbell Pullovers - This exercise develops the entire chest and also works the triceps muscles and back muscles. It is a good linking exercise between a chest workout and a back workout.

1 Lie on a flat bench with your head supported and your feet either in contract with the floor or a raised platform. Hold a dumbbell with both hands, encircling it with your palms against the underside of the top set of plates. Raise the dumbbell up in front of your chest, with your elbows slightly bent. 

2 Inhale and lower the dumbbell back past your head and back to the limit of your range of motion, keeping your elbows slightly bent at all times. Hold the stretch for a second before exhaling and returning the dumbbell back up to the starting position.

Bench Press	3 Sets of 10-8 Reps
Dumbbell Pullovers	2 Sets of 10 Reps

 

---