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How To Build Chest Muscles:  Best Chest Workouts

There is no escaping this truth, everybody wants to build bigger chest and pectoral muscles.

I see tons of new wannabe bodybuilders going all out with set after set of chest fly’s and bench presses, feverishly trying to get the best chest workout possible. Little do they know, building a big chest is really not that difficult.

Here are the secret ingredients you need to do the best chest workouts and build a huge upper body and chest. For this chest recipe, you’ll need effort, consistency and progress with weights and reps and that’s it. Sounds easy doesn’t it?

If you’re going to be using free weights to build your chest, the two main movements are press and flye. To get the best results focus 90% of your efforts on the press instead of the flye movements.

You can and should sprinkle and mix up your chest workout with flyes. But your main focus is the press. This means good old fashioned barbell presses, dumbbell presses and dips using a wide grip.

There are no pills you can take, you must put in the work in the gym. The good news is that it’s easy to get a the best chest workout as long as you have a good strategy like progression and overload techniques. You’ll start to see gains quick if you use these secret bodybuilding techniques.

This chest workout routine is guaranteed to be the best chest workout you’ve ever done.

Flat,Incline,Decline Barbell Bench Press

The barbell press is one of the most basic chest exercises there is. It’s movement allows you to handle most all the weight during your entire range of motion.

As you probably already know, the incline bench press works primarily your upper chest muscles and the decline bench press works primarily your lower chest  and pec muscles. The regular flat bench works upper and lower about equally. You have to remember that you must add a barbell press to your chest routines to see maximum results.

Flat/Incline/Decline Dumbbell Press

Dumbbell presses for your chest are most effective if you want to build your pec muscles. Using dumbbells allows you to incorporate a much more natural range of motion for this while getting maximum pectoral stimulation. It also helps to keep shoulder injuries at bay.

Using a dumbbell also keeps you from what’s called musculature imbalances. one side being stronger than the other. This is because stress and muscle stimulation is distributed equally across both sides of your body. Using dumbbell presses is a great way to get the best chest workout possible.

Wide-Grip Dips

I see many people who skip this awesome chest exercise. Why? I’ll never know. Using a wider grip allows you to really focus on stimulating the entire pectoral muscle because it lessens the strain on your triceps to do the movement. It’s great for isolation.

Sometimes the weight of your own body might not suffice. It’s possible to add a weight belt for more resistance. If you’re looking for overall pectoral stimulation and development, wide grip dips are critical.

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Sample Chest Routines to achieve the best chest workouts possible.

Chest Routine# 1

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

Chest Routine# 2

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

Your goal should be to work to concentric muscular failure through all the reps, while limiting each set to 5-7 reps. Log your progress and increase the weight or reps from week to week to build chest muscles.

Make sure to keep your written goals to achieve concentric muscle failure during all your repetitions so that each set you’re doing is only 5-7 reps at maximum. Make sure to write down your progress from day to day to really get the best chest workout of your life!

The importance of inner chest workouts

Having a good inner chest is key if you want to look sculpted and defined. That’s what basically looks like you have male cleavage. It is that vertical line between muscles that seperates your left pectoral muscle from your right pectoral muscle. So what are some good inner chest workouts? Here are 3 of my favorite exercises for the inner pec muscles.

Flyes
Flyes can be perfomed on a machine that is specifically designed for flye movements. There are many grips for this flye machine as well. The other way to do flyes is to do them with free weight dumbbells on either an incline bench, flat bench or decline bench. You hold the dumbbell with your arms just slightly bent abover you head while laying flat on your back on the bench. Then let your arms come down to the ground while keeping your elbows slightly bent. If you were to hold this position when the weight is lowered and stood you up on your feet, you would look like Jesus while he was on the cross. But in this case you’re lying on your back.

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Cable Crossovers
I love cable crossovers as a great inner chest workout. Many people like the Pec-Deck Flyes as well. But cable crossovers use a pully machine at the gym where you basically do a benchpress while standing up. These are great for your inner pec muscles, they really give you that definition.

Narrow Grip Bench Presses
The more narrow your grip is on the bench press the more you work the muscles of your inner chest. The wider the grip on the bench press the more you exercise your outter chest muscles.

2 dumbbell chest workouts to get a ripped chest

Many people have dumbbells at home but no barbells. Here is a list of some of my favore dumbell exercises:
Bench press (incline, decline, flat)
Flyes (incline, decline, flat)

As you can tell this only give you about 2 exercises for your dumbell chest workout but with each one having the incline, decline and flat variations for your chest, you really six different dumbbell chest workouts. Add to that using different weights and you can have a ton of different workouts to build your chest.

5 lower pec exercises for all you bodybuilders

Your lower chest is what makes your chest look defined and more bulky. It’s what seperates your chest muscles from your stomach and abs. If you have a defined lower chest you can really make body look a lot bigger by having this definition. But what are some lower pec exercises and workouts you can do to get this type of definition in your chest? Here are some of my favorite lower chest workouts:

Lower Pec Exercises – Decline Barbell Bench Press
Lower Pec Exercises – Decline Dumbbell Bench Press
Lower Pec Exercises – Decline Dumbbell Flyes
Lower Pec Exercises – Exercise Ball Push Ups
Lower Pec Exercises – Wide Grip Decline Barbell Bench Press

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