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Chest Workouts For Huge Pecks

Picture For Chest Workouts Page

So you want huge pecks, huh?? Well, you're gonna have to work for them. I'm not here to sugarcoat anything, I'm here to give you the real facts of what it's gonna take to build serious muscle mass because only the true facts will give you long lasting results.

In this section I'll be talking about different chest workouts you can perform so you can get a nice toned upper body. Many men complain about having man breasts and wish they can take it all away.

I'm gonna cover different exercises to go about toning the upper body, but getting rid of man breasts is just like getting rid of the gut - it all boils down to having the right diet. Read Bodybuilders Diet for more info on that.

Understanding Chest Anatomy For Smarter Chest Workouts

You'll find it a lot easier to visualize your chest workouts when you understand how the chest works. It's not complicated at all. It's made up of 2 muscles:

1. The Pectoralis Major

2. The Pectoralis Minor

The compound movement of these two muscles gives you the bench press movement. While performing a bench press, you are working out your entire chest, shoulders, and triceps; this is why the bench press is considered the ultimate upper body exercise.

Here are 5 exercises you can do to build a massive chest. I've also posted a video made by Fitness Expert Les Whitley where he talks about how to build a strong chest.

The chest workout consists of...

#1. Bench Press

Instructions

Preparation;

Lie down on bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip.

Execution;

Lower weight to upper chest. Press bar until arms are extended. Repeat. Make sure your grips aren't to far apart.

Picture of Bench Press

#2. Dumbbell Pullovers

Instructions

Preparation;

Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and fix elbows 15° to 30° throughout exercise.

Execution;

Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and repeat.

Picture of Dumbbell Pullover

#3. Dumbbell Press

Instructions

Preparation;

Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

Execution;

Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of the upper chest until slight stretch is felt in chest or shoulder. Repeat.

Make sure dumbbells follow a slight arch pattern, above upper arm, between elbow and chest at bottom, traveling inward over each shoulder at top

#4. Weighted Parallel Bar Dips

Instructions

Preparation;

Place weight on dip belt around waist or place dumbbell between lower legs just above feet. Mount a wide dip bar with an oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Keep hips and knees bent.

Execution;

Lower body by bending arms allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders push body up until arms are straight and repeat.

*Added weight can be placed on dip belt or dumbbell can be placed between ankles.

#5. Dumbbell Flyes

Instructions

Preparation;

Grasp two dumbbells. Lie supine on bench. Support dumbbells above the chest with the arms fixed in a slightly bent position. Internally rotate shoulders so elbows to the sides.

Execution;

Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat.

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