Everyone wants a huge chest; that’s human nature. GO to any gym and you’ll see inexperienced weightlifters working away on countless sets of cable crossovers or your typical bench presses in an effort to pump up their pecs. The truth is it’s not that hard to build up a really impressive chest. You need to put in the effort, be consistent, and slowly progress the amount of weight you do lift, and huge chest gains will be yours in no time.

The chest consists of two major muscle groups:

  • Pectoralis Minor
  • Pectoralis Major

To build your chest or pecs by using weights, you need to use one of these two motions: a press or a flye. But to achieve the maximum effect during your chest workouts, you need to focus on your pressing movements.

And while flyes are not necessarily bad movements, there is nothing better for an overall anabolic effect than high intensity pressing movements. These include your everyday lifts, like heavy barbell presses, dumbbell presses and wide-grip dips. So don’t bother with needless cable crossovers. For maximum thrust, use real lifts.

There is really no secret, no magic formula, no killer technique that will speed your chest into the massive trunk you want it to be. In fact, a well-developed chest is quite easy to attain. The secret how to build chest muscles or pecs fast lies in sticking to everyday presses and focus on loading up your weights over time. The following lifts are the most effective for building a strong muscular chest:-

 

Bench Press (Flat, Decline or Incline)

A standard barbell press is the most basic tool for any effective chest routine. Its compound movement lets you handle the highest amount of weight via any motion range.

An incline press will shift a lot of the stress to the upper part of your chest, while the decline press does the exact opposite: it targets the lower/outer region. The flat bench press works both the upper and lower regions of your chest. A standard barbell press should be a basic component in any chest routine.

 

Dumbbell Press (Flat, Decline, or Incline)

Dumbbell presses are also great for stimulating chest development. The one important advantage they have over the barbell is they allow your range of motion to be flow more naturally, which can help to prevent shoulder injuries.

They also balance your strength because one arm cannot provide more lifting power than the other. If there is any drawback it is that you can’t handle as much weight. But overall, a standard dumbbell press is offers great movement and can lead you to your goal of big strong chest.

 

Wide-Grip Dips

This amazing workout for the chest that is often overlooked. Be sure to use a wider grip and lean forward, which will shift any stress on your triceps onto the pectorals. Pressing your own body weight should be sufficient, but if not, you can always add weight by using a weight belt. Dips are a great way to improve your overall chest development.

 

Here are a couple of sample chest routines:

  1. Flat Barbell Bench Press: two sets of 5-7 reps
  2. Incline Dumbbell Press: two sets of 5-7 reps
  3. Wide-Grip Dips: two sets of 5-7 reps
  4. Incline Barbell Bench Press: two sets of 5-7 reps
  5. Wide-Grip Dips: two sets of 5-7 reps
  6. Flat Dumbbell Press: two sets of 5-7 reps

 

Keep your sets within the 5-7 rep range, and write down everything you do during your workout so you can focus on progressing in either weight or reps every week. It’s really as simple as that.

You May Also Like