Exercises for a bigger chest

Big, thick pecs. This bodypart is undoubtedly the most sought-after among beginners. The key to building a big chest for both novices and champions alike is simple: proper training. A bigger chest is near the top of most bodybuilders' wish list. So why don't more lifters - those who work out six days a week and those who barely work out twice a week - have the chest they want? Is it the wrong routine? Lack of training intensity? Weights too light? It could be all of these. However, not knowing the best exercises ranks at the top! These exercises have passed the acid test for producing consistent and solid results. And although I could devote pages to the how-tos of these exercises, for now, use the following information as a guide. Experiment with the exercises. Put them together in new combinations and find which work best for you. Remember: The key to bodybuilding success requires the right mix of exercises with maximum training intensity, proper nutrients and supplements, and sufficient rest and recuperation. With that in mind, here are some of the best chest exercises.

INCLINE BARBELL PRESS
The bench press, according to some folks, is the exercise for building mass and chest power. But I disagree - I think the incline barbell press is better. I've seen scores of bodybuilders who concentrate on doing flat-bench pressing movements. And while their middle and lower chest and front delts are well developed, their upper-chest thickness lags way behind. Conversely, I've seen bodybuilders whose main pectoral movement is incline presses, and their entire chests from top to bottom are full and complete. Real-world advice: Concentrate on upper-chest work and the rest of your chest development will fall into place. The exercise is a good choice for learning the mechanics of incline pressing and establishing an exercise groove. Always bring the elbows down and back and make the bar touch the top of your upper pec, just below the neck.

INCLINE DUMBBELL PRESS
My No. 1 preference for all chest work. Dumbbells allow you to get a fuller range of motion by giving you a deeper stretch. Also, the groove isn't as rigidly fixed as it is using a barbell or machine. Using dumbbells requires the stabilizer muscles (delts, triceps) to work harder, thus working those muscle groups too.

SMITH MACHINE INCLINE PRESS
Many bodybuilders like the Smith machine because the bar travels in a groove. I recommend using it only occasionally to provide variety to your workout. Your upper-chest training should concentrate on the basics: barbells and dumbbells.

BENCH PRESS
This exercise has long been the yardstick by which most bodybuilders measure strength. As early as high school, I can remember people asking, "How much can you bench?" Few people care about how heavy you lift in movements like, say, a bent-over lateral. Most bodybuilders get the best results by doing the following: 1) Keep your feet on the ground and your glutes, upper back and shoulders firmly on the bench, with only a slight arch in the back. 2) Keep your arms close to the body at the bottom of the movement. 3) Exhale forcefully as you press the barbell up and inhale as you lower the weight.

DUMBBELL PRESS
This is a version of the bench press that many bodybuilders prefer over the one with the barbell. Dumbbells allow a deeper stretch, greater contraction and more fiber recruitment, all of which means greater results.

SMITH MACHINE BENCH PRESS
The groove in which the bar travels makes this a great way to work the entire chest depending on elbow position and where the bar touches the chest. Try this flat-bench variation for upper chest. The farther you bring the upper arms toward the head (the elbows move back into a straight line across the body), the greater the pec stretch. Lower the bar until it touches the upper chest. Keep the bar moving steadily and the weights light since the shoulder is in a somewhat compromised position until you get a feel for the movement.

DECLINE BARBELL PRESS
This is an excellent exercise for hitting the lower chest. Many bodybuilders bring the bar down to lower-chest level, but if you want better results, reduce the weight and bring the elbows up and back and let the bar touch near the top of the upper chest. A few inches can make a huge difference!

DECLINE DUMBBELL PRESS
You'll probably need a partner or spotter to help get the dumbbells into the starting position. Use only a moderate weight until you get a feel for the dumbbells.

SMITH MACHINE DECLINE PRESS
The execution of this movement is the same as that of the decline barbell press except you don't have to concentrate on balancing the weight throughout the movement as the bar travels along a fixed path. Smith machines are a great way to find the right groove by allowing you to experiment on which bar-to-body position is best for you.

ASSISTANCE MOVEMENTS

While more famous for being shaping movements, with the exception of dips and the vertical pec press, one of the following assistance movements should be included in every chest workout.

DUMBBELL FLYE
This is one of the best shaping movements. Try using different bench angles (incline, flat, decline) and keep the elbows bent slightly, the arms wide and don't let the dumbbells touch each other at the top.

CABLE CROSSOVERS
Lots of pros use this exercise especially before a contest to bring out more chest definition. For added intensity, bend over at the waist so that the upper body is almost parallel to the floor during the entire movement.

PEC-DECK MACHINE
This machine is a real chest burner. Place your feet on a bench or seat in front of you to keep your back braced firmly against the vertical back pad. The farther you place your arms in front of and away from your body, the harder you work the chest.

DIPS
Often thought of as a chest-finishing movement, dips are also one of the best lower-pec mass builders around. Once you're able to do two or three sets of 12-15 reps, use a weight belt with a chain or strap and do weighted dips with a plate or dumbbell.

VERTICAL PEC PRESS
This seated exercise is similar in effect to a machine bench press where you're lying down. Keep your feet firmly on the ground to help keep your upper torso braced against the vertical back pad. Most machines give you an option in hand placement; try varying your hand position: hands close together hits inner chest and hands spread more widely hits the outer chest.

 

<