How to build a massive, shirt-stretching chest

I get a TON of questions each and every week about chest exercises. Everyone wants to build a huge chest (or just get a "bigger" one), but not everyone knows the best way to achieve this goal. So for the benefit of everyone who wants some information on this topic (and everyone wants to know "what's your secret, Caleb?") I'm going to provide a little help in this article. While I certainly am not ready to give all of my hard-won secrets away, here are a few of my favorite chest exercises.

First, for the newbies out there (hello and welcome!) I'd like to share a little general information. The familiar term "pecs" is short for what consists of the Pectoralis major and minor muscles. The Pectoralis major attaches to the arms and clavicles; the minor is a thinner, roughly triangular shaped muscle which is beneath the Pectoralis major.

With that said why don't we work our way down the body, starting with the upper chest muscles, sound good? Push-ups and flyes are old favorites for the upper chest, because they are super effective for building this part of your chest. Without anymore foreplay:

Inclined Dumbbell Flyes - Lie flat on your back on an incline bench. Take two dumbbells, one for each hand (if you have a spotter, have them hand those to you). Grip one in each hand (your palms should be facing each other) and raise the dumbbells up towards each other, meeting over your head. Squeeze your pecs for a one count while the dumbbells are at their peak. Lower slowly and repeat as many times as you can.

Declined Push-Ups - This is different from a regular push-up in only one regard: your feet will be elevated by resting on a low bench. As always with push-ups, keep your back as straight as possible. To get the greatest benefit, vary your hand widths. Now for the middle of your chest - there's a lot of different exercises for the middle chest, but I've chosen one which provides a lot of benefit to bodybuilding newcomers and pros alike.

Dips: these are great for building the mid-chest. Using a set of dip bars, position yourself with knees bent and legs crossed at the ankle. Slowly lower yourself until your chest touches the bar and then return to your starting position. Repeat as many times as you can.

Now the final part of the chest - the lower chest. This is a variation on the bench press - something which I KNOW you know how to do, but this is even more beneficial to the lower chest.

Declined Barbell Bench Press - Pretty much it's like any bench press - except you want to grip a little wider than the width of your shoulders, lower slowly and carefully. One more poitn about this one: It's OK to touch the bar to your chest when doing a bench press in this position - but of course as with any bench press exercise, make sure you have a spotter at all times. You're going to repeat for your prescribed rep and set scheme for this workout.

Article by: CalebLee | Total views: 14 | Word Count: 519

About the Author

About the author: Caleb Lee knows a lot about building muscle. His website will teach you how to build muscle fast.