How to Build Chest Muscles: Get Massive Pecs

By: Sean Nalewanyj

The bottom-line is that everyone wants to build chest muscles.

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 just need to focus on steady progression in weights and repetitions in your efforts to build chest muscles.

If you want to build chest muscles using weights, the basic exercises include the press and the flye.

Focus on your pressing movements for the best bang for your buck when it comes to chest workouts. Flyes may have their place from time to time, but nothing can compare to the overall anabolic effect of high intensity pressing movements.

Yes, I am talking about those basic, elementary lifts like dumbbell presses, heavy barbell presses, and wide-grip dips. There are no secrets, magic formulas, or killer techniques that will build chest muscles.

Go for the basic presses, put your mind on overload and progression, and it's a guarantee that you will see impressive gains. Here are the most effective lifts to successfully build chest muscles:

***Flat/Incline/Decline Barbell Bench Press

The standard barbell press is a basic exercise in any routine designed to build chest muscles. This basic compound movement will allow you to handle the most weight through 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. The flat bench press helps you to target both the upper and lower chest muscles on an equal basis.

When you want to build chest muscles, place your bets on a standard barbell press as a big component of your routine.

***Flat/Incline/Decline Dumbbell Press

When you want to build chest muscles, dumbbell presses are another effective exercise. 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 one arm from cheating for the other, something that often results in strength imbalances. Ultimately, the only drawback is your inability to take on as much weight.

In any case, a standard dumbbell press is an awesome movement that allows you to build chest muscles.

***Wide-Grip Dips

This top chest movement is often overlooked. If you use a wider grip and try to lean forward you will be able to stimulate your pectorals better, instead of just working out your triceps.

If your own body weight is not enough, it's easy to add resistance by using a weight belt. Dips are the perfect compound movement for overall 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

You need to keep your sets within the 5-7 rep range and each rep should always be worked to concentric muscular failure.

Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week to build chest muscles.

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