chest muscle also known as the pectorals is among one of the most
impressive muscle groups in your body. When fully developed, it's
like two carved stones. When the muscles are highly visible, you
can actually see the muscle tissues. Take a look at Arnold Schwarzenegger
chest. This is an example of a well-developed chest.
Having a thick
and powerful chest definitely commands attention and should be
one of the most important muscle groups to work out. If you don't
know how to build your chest muscle, this article will give you
some nice tips and you should reach your goals provided you really
train them intensely.
First of all,
you need to know more about your pectorals. Just working them
out just like that without having any knowledge what you're doing
can be a waste of time. For instance, you know bench press works
the chest muscle but do you know which part it targets the most?
If your only exercise is doing bench press, you will miss out
on your chest details and it won't be fully developed. I remember
working my chest with only normal push ups and my pectorals did
get some mass but when I look myself in the mirror, I noticed
there was something lacking. My chest lacked muscles in certain
areas like the upper part. So what I was doing wrong is not targeting
my upper chest muscles enough. Why? I didn't know that much about
the pectorals at that time. I thought only normal push ups will
work my whole chest. It's true but you have to perform it differently
to target different areas. I didn't know that because I was doing
it in only one way. What I did after was to add a variety of other
exercises to fully work my pectorals. Good news, my pectorals
changed for the better. Just doing body weight chest exercises
will make your chest gain mass but if you want to build stronger
and more massive pectorals, you still need to lift iron.
Ok, so with
the body weight exercises, I did incline push ups to target the
upper chest muscles. This exercise is done with your feet elevated
on a solid object like a sturdy chair, hence the push ups become
more difficult since you're using more of your body weight in
the exercise. Next exercise I did was push ups between two chairs.
Instead of placing your hands on the floor, you place one hand
on one chair and the other on another one. The chair is spaced
out about 60-80 centimeters from each other. Then both of your
feet are supported on one chair placed in the middle of the two
chairs but spaced out about your body length. This exercise will
give your chest more stretch since you can lower your chest further
between the two chairs and really target the outer pecs. Another
great exercise I did was dips between chairs. This one targets
the lower chest and the middle too. It's the same as the early
one but your body is reversed with your chest facing the ceiling.
We can call it reverse push ups as well. What you do is lower
your body with your arms bent no lower than 90 degrees. Then raise
your body again. Incline your body forward instead of backward
since backward will work more on your triceps muscles.
push ups(upper pecs): do 3-5 sets of 10-15 repeats
For push ups between chairs(outer pecs): do 3-5 sets of 10-15
For dips between chairs(lower and middle pecs): do 3-5 sets of
If you were
to use weights, here are the pectorals exercise you'll do:
Barbell or Dumbbell Bench Press(middle and lower chest): do 4
sets of 6-10 repeats
on a bench, grap a barbell more than shoulder width and lower
the barbell till it's just above your chest, then push up. Repeat.
You can also use two dumbbells.
Incline Barbell or Dumbbell Bench Press(upper chest): do 4 sets
of 6-10 repeats
movement as bench press but your bench is inclined about 45 degrees.
Dumbbell Flyes(outer chest): do 4 sets of 6-10 repeats
on a bench and hold two dumbbells one in each hand, your palms
facing each other. Extend your arms on both sides till you can
feel your outer pecs stretched but not too much since it can be
too painful and you can injure yourself. Return to the initial
Dips(lower and middle chest): do 4 sets of 6-10 repeats
can perform weighted dips either with two parallel bars or using
two benches. Attach a weight plate around your waist, grasp the
two parallel bars such that your body is off the ground. Slightly
inclined forward and legs crossed, lower your body with your elbows
bent no lower than 90 degrees. Then push upwards to return to
the initial position. Repeat.
To do weighted
dips between two benches, position them against each other horizontally
about your body length and using one of the bench to support your
arms and the other to support your feet. The movement is identical
as with the parallel bars. To add weight, ask someone to place
the weight plate on your legs. You can also use sturdy square
chairs to substitute the bench.
Crossover(inner and outer chest): do 4 sets of 8-10 repeats
two cable crossover handles one in each hand. Pull them towards
your chest, then release. Repeat.
If you follow a chest routine consisting of the above exercises
coupled with a high-protein, limited carbs and healthy fats diet,
you'll build a powerful, ripped and massive chest in no time.
Give it at least 12 weeks before seeing promising results.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.