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.