How To Build Chest Muscle
Nothing makes a fit body look weak like a pair of flat pectorals. You can have big arms and great abs, but if your chest is flat it just looks sad. In this post I’m going to show you how to build chest muscle by targeting those pectorals. Add these in your upper body routine and soon those pecs will be the envy of the gym in no time!
Barbell Bench Press
The bench press is a foundational pectoral exercise that belongs in everyone’s routine. You can have big arms, but without mastering this exercise you will not have the power of someone who has mastered this AWESOME exercise. The irony is very few people understand how to do this exercise correctly and are often missing out on some huge gains. If you want to learn more about the benefits of this exercise and how to do it perfectly in greater detail to get the best results possible, check out The Perfect Bench Press. Do 3 sets of 4-8 Reps depending on your weight and development.
Cable Crossovers (Low, Middle, High)
Got to love cables in a workout! The constant resistance and freedom of movement allow you to target all kinds of muscles than just your pecs. However, this threesome will pretty much target everything you need to chisel up a powerful looking chest. Start in the low position for the cables. Holding the handles in the under-hand position on each side of your body in a staggered stance put one foot forward and one foot back while leaning forward off the hips. This is your main stance for the trio of exercises. Lift up the handles in a scooping motion. The release back down until you feel a little stretch. For the Middle position you want the cables set at chest height. In a clapping like motion bring the handles together with arms slightly extended out and then slowly return back until you feel a light stretch. For the high positioning of the cable place it just above your head. With inward hands pull the cables down and in front of you. Then slowly release back until you feel a stretch. Do 3 sets of 6-10 for each position depending on your weight and development.
Close Grip Weighted Push-Up
It may not look like much, but this basic looking exercise is really going to target those pecs and will chisel everything on your body as well. You will be surprised on how just a little added weight can change everything! This should be more towards the end of your routine. Set up in the push-up position with your hands just six inches apart. If you can manage to get the plate on yourself without looking ridiculous…good on ya…however, you may need a partner for this one, or wear a weighted vest. Slowly go down at about 2 seconds lowering your chest to the ground and slowly go back up until your arms are extended. Before adding weight I suggest moving your hands closer together first to increase the intensity. Do 3 sets of 8-12 Reps.
FEEL THE BURN!!! If you have ever done dips in the past you know what I’m talking about. If you are a beginner and trying this one for the first time, be prepared to feel muscles you never knew were there SCREAMING! I love this workout for targeting a lot of your upper body, but by leaning forward and crossing you legs behind you, you will target those pecs and get some major definition. I recommend this as a final exercise in your routine to do as a superset paired with the Close Grip Weighted Push-Ups. Do 3 sets of 8-12.
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