So you want to build a big and powerful chest?
The kind of chest that command respect, adoration, and turns some heads…
Many people actually think that there are 2 separate chest muscles, but that simply isn’t true. The chest muscle or pecs that you see on each side of your chest is a fan-shaped continuous muscle, although they may be called by different names such as pectoralis major, minor and, clavicle to differentiate the different parts of the same muscle.
All chest exercises work your chest muscle but from different angles which places different stress on your chest.
You need to use a variety of chest muscle exercises to hit your pecs at various angles to stimulate massive muscle growth. Each different angle you use with any chest muscle exercise will reach into different fibers in your chest muscle for effective stimulation of different areas of your pecs.
This will help your entire chest grow muscles fast and symmetrically giving you that broad and powerful chest that threatens to rip through your t-shirt.
1. Use free weights not machines
For best results in building your chest muscles, use free weights, especially dumbbells instead of machines.
Yes, I know the allure of using the fly machine… but chest muscle workouts that use any chest machines should be avoided as it has many disadvantages. The main disadvantage of machine exercises is they lack the involvement of synergistic muscles or supporting muscles.
Contrast with doing dumbbell bench presses, where you’re recruiting all of your stabilizer muscles and recruiting a lot more muscles in the process.
2. Do multiple chest exercises
Most people typically use only 1 or 2 types of chest exercises and almost invariably, it’s the flat bench press and flys.
This is a fatal mistake if you really want to build a big and well-chiseled chest because you’re not hitting the pecs from all of the different possible angles to stimulate muscle growth.
Consider mixing it up with incline bench presses and decline bench presses (and swap out the barbell with dumbbells once in a while as mentioned above).
Also, be sure you’re doing other compound exercises that target the chest as a secondary muscle (tricep extensions and dips are great!).
When you’re working the chest, be sure to change up the speed, reps, sets, etc. (see this post on 9 Ways to Build Muscle Faster) so that that you’re constantly giving your chest muscle new challenges.
Really concentrate and work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth.
A word of caution though…
You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.
Follow these two tips and you’ll be on the way to building a big, bulletproof chest in no time flat.