Women find a chiseled chest to be one of the sexiest male body parts, confirms a study done by the researchers at the Western Illinois University. Ask a woman around you the same question asked by these researchers – without being a creep and you’ll get the same answer.
Men are aware of this fact. This is why you’ll find the people in your gym spending countless hours working on their chest. Most of these people are never satisfied with the shape and size of their chest.
This could be because of the exercises they have been doing or because their form has been incorrect. Building a stellar chest isn’t as hard as it might sound. Follow the basics and you’ll be on your way to achieving your dream pecs.
6 Simple Exercises To Build A Shirt Ripping Chest
1. Bench Press – 3 Sets 12 Reps
This is one of the most basic and fundamental exercises to building your pectoral muscles. The barbell bench press is a compound exercise which lays a solid foundation for your chest. Not only does this exercise work your chest, but also makes you stronger.
Arnold swore by this exercise and had different versions of it in his chest workouts. If you get bored of this exercise – highly unlikely or have an injury in your shoulder, you can try doing the dumbbell bench press. It places relatively less stress on your shoulders.
Lie on a flat bench, grab the barbell at just outside your shoulder width. Lower the barbell to your chest while keeping your elbows tucked into your sides. Don’t keep your elbows parallel to the barbell, it can cause an injury in your shoulders if you’re working with heavier weights.
2. Incline Bench Press – 3 Sets 12 Reps
The upper chest is a weak body part for most people. They make it even worse by not giving it enough attention. You need to be training your upper chest in all your chest workouts. The upper pecs can be one of the most stubborn body parts to grow.
Just like with the bench press, use a barbell or dumbbells for this exercise. You’ll be a little stronger on this movement as compared to the flat bench press because there is a much bigger shoulder recruitment. For this reason, you might want to lift a little heavier in this exercise.
Set the bench at a position which targets your upper pecs. Make sure you’re not declining it way too much. A 60º-70º angle is optimal to target your upper chest. Anything higher or lower can take away the desired tension from your target muscles.
3. Decline Dumbbell Flyes – 3 Sets 12 Reps
The secret behind chest development is to hit it from all the angles. You don’t want to overlook any aspect of your chest. Decline flyes bring up the lower section of your chest. This is what separates your pecs from your abdominals and men from the boys.
You can’t expect to have a chiseled chest without this separation. Dumbbell flyes are a great exercise to develop separation, striations, and definition in your chest. Most people do this exercise incorrectly by reducing their range of motion.
Use weights you’ll be comfortable getting 12-15 reps with. You will have to squeeze your pecs at the top of the movement, so choose the dumbbells accordingly. Lower the weight to a point where your elbows are parallel to your back while keeping them slightly bent. Stretch out your elbows at the top while maintaining control.
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4. Cross Bench Pullovers – 3 Sets 12 Reps
Pullovers are an essential exercise in a chest workout. This exercise is given less credit than due for what it can do for your pectoral muscles. Pullovers are incredibly effective in helping bring up your chest.
This exercise is also a change from all the presses and flyes you normally do during a chest workout. You can use a dumbbell or a barbell for this exercise. Having a spotter makes it easier to help you at the beginning of this exercise.
Use a light weight. Using heavier weights than you can handle can shift the focus from your chest to your lats and triceps. Keep the motion slow and controlled. Start with the dumbbell on your chest, lower it so your elbows are bent and the dumbbell is under your head. Return to the starting position.
5. Cable Flyes – 3 Sets 15 Reps
It’s important to include an isolation exercise like this one in your chest workout. Although you won’t be able to lift as much weight as you would in a bench press, this exercise will give your an intense pump.
Start with a moderate weight. You might find a weight light at the beginning but after 7-8 reps, the same weight becomes incredibly hard if done right. The trick in this exercise is to squeeze your pecs at the top of the movement.
Mimic the same movement you had in the decline bench press. You need to keep a slight bend in your elbows during the eccentric motion. Stretch out your elbows on the top. Your chest will be completely smoked after this exercise.
6. Dips – 3 Sets 12 Reps
You don’t always need weights to exhaust your chest. This exercise is at the end for a reason. It will completely burn out your chest and will make you run on fumes. In this exercise, come as deep as when your chest is in line with the dips bars.
Keep a slight bend during this exercise. All the attention will be placed on your triceps if you stay straight. Don’t lock out your elbows at the top of the movement. Doing this will keep a constant tension on your pecs.
Do these six exercises as a workout and your chest will thank you for it. Even if you’re following a program, make sure you include a couple of these in your workouts to annihilate your chest and see full development.