The #1 Secret To Having The Best Chest Workouts Of Your Life
Use dumbbells. Not barbells, not cables, not bodyweight and not any pushup gimmick machines you see on T.V. Stick to good old fashioned dumbbells for the best chest workout ever and to build chest muscles fast.
Dumbbells allow you to work through a full range of motion and recruit far more muscle fibers without beating up your shoulder joint which means you’ll be able to train into your 60’s and 70’s pain free. You’ll make the best gains on your chest using dumbbells because they give your chest muscles an honest workout and isolate the target chest fibers that thicken and widen your pecs.
The #2 Secret Focus On Your Upper Chest
The key to big pecs is to focus on the upper chest with an incline barbell press or db press. The upper chest is what will gives off the symbol of power and strength, but the incline bench does not allow you to flex your ego as much as flat bench, which allows you to focus on better technique.
Use a wide grip outside of shoulder width for maximal pec stimulation and lower the bar slowly until it dips underneath your chin. The bar does not need to touch your chest but should come within 1-2 inches. Once you’re finished the lowering portion, push the bar up slowly to keep emphasis on your pecs rather than your deltoids, squeezing your upper pecs the entire way up.
How To Build Your Chest Muscles:
Focus primarily on compound movemens like flat and incline dumbell presses. Incline presses around the 55 to 65 degree range will isolate your upper pecs the most. Isolation exercises like chest flys don’t allow your shoulders and triceps to assist your chest so you can not use the maximal weight which is mandatory in maximizing the size of your chest muscles.
Upper Chest Workout:
A massive upper chest relies a lot on bone structure and the pectoral attachments to that structure. My secret for upper chest workouts is to vary the angle you do your incline presses with a major emphasis on the 55 to 65 degree angle. Targeting the uper chest muscles can be achieved by varying your grip from palms facing each other and palms facing the mirror.
When your palms are facing each other you can achieve a deeper stretch. I always prefer the dumbbels during my upper chest workout because I get a lot of “bad” stress on my collarbone when using a barbell. I also don’t like the shoulder stress or rotation when lowing the bar with heavy incline barbell presses. Stick with dumbbells and flex your upper chest so hard simulating popping the top button off your shirt.
Here Is A Sample Upper Chest Workout:
Incline DB Presses (65 degree angle) 4 sets of 12-10-8-6 reps. Increase the weight 5 lbs each set
Barbell Presses (45 degree angle) 3 x 8-10 reps
High Cable Flys 1 x 25
Rest 60 seconds between everything.
Lower Chest Exercises:
The fascination about lower chest exercises blows my mind! I probably get a few emails a day asking, “How do I build my lower chest?” Or, “What are the best lower chest exercises?” or “How do I build that line in between my pecs?” I have some answers for you below my friend!
Lower chest exercises are not as important as you might think but will give a more complete and full look and when you combine that with single-digit body fat than your turning a lot of heads! Especially when a ripped lower chest ties into a defined set of abdominals and obliques – now you have that bodybuilder and fitness model look you’ve always wanted.
Here are some Lower Chest Exercise Tips:
- The lower the angle of the bench, the more emphasis on the lower chest muscles. I find a 45 degree declined angle is perfect but a little higher or a little lower will build your chest muscles fast too.If your lower chest is your priority then give it priority in two ways. Do your lower chest exercises first in the workout and first in the week while they are the most fresh. This will help you get the most out of their assisting muscles like the shoulders and triceps.
- Don’t expect overnight results. Like any bodybuilding program you need to be disciplined and committed and give the program at least 12 weeks to work fully.
- And if you want to look like a bodybuilder than you need to eat like a bodybuilder which is another topic.
- Use these lower chest exercises: Decline bench press, Decline Dumbbell bench press, Wide grip dips, Low-to-high cable flys, Decline dumbbell flys.
Here Is A Sample Lower Chest Workout
Decline Barbell Press (65 degree angle) 4 sets of 12-10-8-6 reps. Increase the weight 5 lbs each set
Wide Grip Dips (45 degree angle) 3 x 8-10 reps
Low-to-High Cable Flys 1 x 25
Rest 60 seconds between everything.
The Best Chest Exercises To Build Chest Muscles
Flat Bench Dumbbell Presses
Incline Dumbbell Bench Presses
Wide Grip Dips
Those 3 only. If you could only do 3 chest exercises the rest of your life, those are the winners.
And If I Had To Recommend the 4th Best Chest Exercise:
Flat Bench Dumbbell Fly
Every guy wants a big chest that is defined with a line that runs through the middle, separating the two pec muscles (which also requires low body fat).
To isolate your entire pecs even more, lift your feet off the bench so that you can’t push off the floor for help. Start with the dumbbells at arms length from your shoulder and directly vertical to your chest. Begin with your palms facing each other and maintain a slight bend in your elbow.
Once in this position, lower your arms slowly as if you’re doing a reverse bear hug until your elbows are lower than your shoulders. Next, intensely contract your pec muscles on the way to finish the movement and become one step closer to a big chest.
Advanced Muscle Building Technique for Chest: Extended Sets
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If you have any questions about adding inches to your chest then please post your questions below.
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