How to build chest muscles is a common question between new lifters and in order to really bulk up your pectoral muscles you’ll need to understand few very important things about muscle building.
First of all it doesn’t matter whether you want to build chest, back, shoulder or leg muscles – the single most effective way to achieve this goal is to focus on compound free weight exercises.
There’s nothing wrong with isolated machines exercises, but the fact is that these are muscle shaping not mass and strength building exercises. You should also know that in order to build a powerful chest you’ll need to focus on some really heavy pressing movements, because you’ll experience zero or very little muscle growth if you’ll keep moving light weights.
Flat barbell bench press
One of the most important exercises in bodybuilding. It targets both Pectoralis Major and Pectoralis Minor muscles. If you want to develop a massive and powerful chest, then you should really focus on this free weight exercise. Probably you already know how to perform it, yet you should know that in order to stimulate some serious muscle growth – you’ll need to increase the poundage.
Try to perform no more than four sets per this exercise and on each set try to increase the weight, even if you’ll need to sacrifice a rep or two.
Incline dumbbell press
This exercise is very similar to flat barbell bench press, but instead of using a barbell you use dumbbells. This means that there will be more stabilizing muscles involved, which at the end of the will help you to add more overall mass to your body. It’s a good strength and mass builder, and it should be performed either before or after flat bench press.
This exercise isolates the upper part of your pectoral muscles which after some time will help you to develop a beautiful “chest split” and it will help you to form a fully developed and powerful chest.
The amount of sets is very similar to flat bench press. Try to perform from three to four working sets and try to do about 8 to 12 repetitions per sets.
Dumbbell Flyes
One of my favourite exercises which really helps you to experience the pump in your chest muscles. It is also a very good mass builder, because it literally streches out your muscle fibers in the pectoral area, so make sure that you include this exercise into your chest workout.
Usually this exercise is performed after heavy pressing movements and the amount of sets stays the same – from 3 to 4, yet the amount of reps can go up – usually from 10 up to 14.
A lot of new lifters tend to cheat while performing this exercise. Don’t make this silly mistake and instead of using very heavy weights try to pick up some lighter dumbbells and on every repetition performed try to feel a stretch in your pectoral area.
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Bench Press – Form Tips – Build Chest Muscles
