10 EXERCISES TO DEVELOP A MASSIVE CHEST

Every man that wants muscle, most definitely wants a big chest…

WHY?!

Women…

Attractive..

Intimidating…

Sex Appeal…

Etc…

Before we can build anything, we must understand what it is and how it works.

Many people think that the chest consists of one big muscle. In reality, it consists of two main components:

Pectoralis Major

Pectoralis Minor

Let’s breakdown each muscles in the chest.

Pectoralis Major

anatomy-of-the-pectoralis-major
anatomy-of-the-pectoralis-major

As you can see on the picture above, there are two main parts to the pectoralis major:

– Clavicular head

– Sternal head and Costal head

The clavicular head (upper pec) is the one part of the chest everybody wants to grow. It looks good and can be quite intimidating.

A common mistake that happens alot of the time is that people tend to do some type of flat press before actually trying to build the upper pec.

By time the focus is on the upper pec, the shoulder, tricep, and chest areas are exhausted.

Another thing is when people setup their bench to perform the incline barbell press, the bench angle is set incorrectly. Most of the time it is set over 30 degrees. In reality, it needs to be set between 20 and 30 degrees for best results.

By setting the bench up out of this range causes other muscles around the upper pec to outperform the upper pec.

Anything over 30 percent causes the anterior deltoids to take much of the load and anything under 30 percent causes the eternal head to take most of the weight.

The sternal and costal head of the chest muscle is the biggest muscle in the chest stretching from the mid to the lower part of the chest. Traditional lifts such bench press, dumbbell flies, etc. target this part of the chest. This muscle is also engaged during shoulder extension, pull ups, and adduction.

Pectoralis Minor

pectoralis-minor
pectoralis-minor

Though not as large nor popular as the pectoralis major. It is indeed a very important muscle that helps muscles around the chest to expand and shrink when needed.

Pectoralis minor is a thin, triangular muscle located at the upper part of the chest beneath the pectoralis major of the chest.

It’s attached from the upper margins of the shoulder to the outer surfaces of the third, fourth, and fifth ribs.

Stabilizes the scapula by flexing inferiorly and anteriorly against thoracic wall.

Let’s now talk about some chest workouts to build these muscles:

Barbell Bench Press

barbell-bench-press
barbell-bench-press

Flat Bench Dumbbell Press

variable-grip-flat-bench-dumbbell-press
variable-grip-flat-bench-dumbbell-press

Low-Incline Barbell Bench Press

incline-barbell-press
incline-barbell-press

Machine Decline Press

Decline-Smith-Machine-Press-4
Decline-Smith-Machine-Press-4

Seated Machine Chest Press

seated-machine-chest-press
seated-machine-chest-press

Incline Dumbbell Press

incline-dumbbell-bench-press
incline-dumbbell-bench-press

Dips For Chest

chest-dip
chest-dip

Incline Bench Cable Fly

incline-cable-fly
incline-cable-fly

Incline Dumbbell Pull Over

Incline-Dumbbell-Pullover
Incline-Dumbbell-Pullover

Pec Deck Machine

Pec Deck Machine
Pec Deck Machine

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