How to Build a Massive Chest

It seems that people have forgotten what to do to grow their chest.  The pecs are an easy muscle to train and grow for me.  While I always had a naturally big chest, I have consistently flat bench pressed and incline bench pressed over 350 lbs on both lifts.  I understand that your chest can grow from heavy training.  I train like a power lifter and bodybuilder.  By using both in my approach, I am able to grow my chest.

I always go with the incline press for 6-8 reps.  I use more of a guillotine style.  This is where you lower the barbell to your throat, just lower it right below your chin.  The movement is to be done slow and under control.  Use a pinky just inside the rings grip.  Then you lower the barbell the way I described. https://goo.gl/images/NWfDSQ

The reason to do this is because it will recruit more muscles in the upper chest area.  This is what will allow you to recruit the most chest muscles.  Stick with 3-4 sets of 6-8 reps for the incline bench press, this will produce the most gains. 

Afterwards, go to the flat bench press.  This is also a great chest builder.  The form on bench press is less complicated than the incline bench press.  Stick with 3 sets 6-8 reps here going slow and under control.  The flat bench press allows you to contract the whole entire chest.

The next chest exercise I recommend is the dumbbell pull over.  This exercise will build a thick chest that expands as well as your serratus and the lower lats.  The pull over is a complete exercise and has been used by many classic bodybuilders.  https://goo.gl/images/eYKEpR

This exercise is to be utilized more for bodybuilding purposes, that means to do 8-12 reps at a slow tempo, controlling the eccentric and exploding on the way up.  This should be the 3rd exercise in your arsenal.  You need to actively let the dumbbell pull you back and let it stretch you completely, this will build the most muscle and will produce the best gains.  By adding this in, your chest training will be complete.

Recap:

• Bench press heavy early in the workout
• That means incline barbell or flat bench should be your first exercise
• Then focus on lifting the weights under control and focusing on a slow eccentric
• Make sure you're lifting heavy enough
• Add dumbbell pullovers towards the end of the training to make more gains

Thank you for reading.

Share this with everyone and email me personally for a $30 consultation on your body composition goals.