How To Build Chest Muscles: Get Massive Pecs

Every bodybuilder wants to build chest muscles, period.

Unfortunately, many inexperienced lifters will slave away on set after set of bench presses and cable crossovers, trying to build chest muscles. The truth is that it’s not that hard to get an impressive chest.

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.

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 wide-grip dips.

Look, there are no magic formulas or killer techniques to build chest muscles. 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. This compound exercise allows you to work with the heaviest of weights in the given range of motion.

The incline press is great at putting stress on the upper area of the chest while the decline does just the opposite, making it a cinch to target your lower/outer chest muscles. When you work with the flat bench press, both the upper and lower regions are equally stimulated. It’s critical to add a standard barbell press as a basic part of your routine to build chest muscles.

Flat/Incline/Decline Dumbbell Press 
Dumbbell presses are another good exercise to build chest muscles. They have an advantage over the barbell press because they allow for a more natural range of motion and this helps to prevent shoulder injuries.

This also prevents strength imbalances, since both arms are forced to exert an equal amount of effort. The only problem is that you can’t handle as much weight. Either way, if you want to build chest muscles, a standard dumbbell press is an awesome exercise.

Wide-Grip Dips 
Don’t overlook this amazing movement for the chest. Shift the stress from the triceps onto the pectorals by using a wider grip and leaning forward.

If your body weight is not enough, you can add resistance by using a weight belt. If you want a good compound movement, dips are perfect for chest development.

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
Wide-Grip Dips: 2 sets of 5 to 7 reps

Chest Routine# 2 
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps

All reps should be performed to concentric muscular failure, and sets should consist of 5 to 7 reps. Log your progress and increase the weight or reps from week to week to build chest muscles.

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