The Best Pectoral Exercises For A Massive Chest
Written by Nick Andrade
Exercises to focus on to build your chest.
Regardless of whether you just want to trim the fat, firm up your chest and get rid of the "man boob" look, or your goal is to build a massive eye catching chest, then you really need to be focusing on the most effective pectoral exercises on a regular basis. While running into the gym and jumping from chest exercise to chest exercise without a decent plan can actually help you build your pecs to some degree.
However if you really want to build a big strong chest that you can be proud of, then you need to focus your chest workouts around a short list of the top chest exercises and forget about the longer list of worthless and ineffective pectoral exercises.
Regardless of what body part you want to focus your attention on, It's my opinion that you're much better off in the long run picking with the pec exercises that allow you to workout with heavy weights through a complete range of motion that incorporates muscles from many different body parts. When it comes to chest training, I prefer to focus on the fundamental chest presses that incorporate the deltoid and chest at the same time.
I really think that you get more bang for you buck hitting the gym this way than you would by trying to singularly isolate each and every muscle fiber of each and every muscle group. If you try to work out for muscle growth by focusing on isolation movements that don't incorporate the muscles of your shoulders, you reach a point where while you are isolating the pectoral muscles, you aren't training with a heavy enough weight to stimulate real muscle growth.
Here are my choices for the most effective pectoral exercises. Take the time to learn how to perform each of these pectoral exercises with correct form and start working them into your chest days. Not only will you begin to instantly feel a difference in the size and strength of your pecs, and after a few weeks of real workouts, everyone will start to take notice of your bigger, stronger chest muscles.
Basic Yet Effective Pectoral Exercises
1. Bar Bell Bench Press - This is easily the most recognizable of all of the pectoral exercises. Incorporating muscles from your pecs, shoulders and tri's this awesome pectoral exercise will help you gain some serious chest muscle fast!
To perform the bar bell bench press - Lie on your back on a flat bench with your butt in contact with the bench and your feet flat on the ground. Grip the barbell with an overhand grip spaced just wider than shoulder width. Lower the bar in a controlled and slow manner until it's located just below your nipples. Extend you arms upward while pushing the weight until the bar is in the initial position.
2. The Incline Press - The barbell incline press is another classic (and very effective) pec exercise that will help you whip your chest into incredible shape. The barbell incline press stimulates the muscles in your chest and shoulders.
In order to perform the incline press lay down on an incline bench that has an angle set between 35 and 60 degrees. I personally find that a lower angle between 35 and 40 degrees allows me to train with heavier more growth stimulating weights.
Wrap you thumbs around the barbell just wider than shoulder width and with an overhand grip. Lower the bar in a slow and controlled manner to the top of your chest. Make sure that your back and butt stay in contact with the incline bench during the entire exercise. Press the weight up until the bar is back in the starting position. Make sure to avoid any aching in your back during this exercise.
3. Dips And Weighted Dips - When performed properly dips are one of the most effective pec exercises. Weighted dips target your pecs while incorporating your deltoids at the same time. One of the really cool things about dips is that when performed correctly, dips allow you to really stretch out your pecs and deltoids at the bottom of the exercise, which can help to increase the range of motion of your shoulder joints.
To perform chest dips: Grab the bars and hang your body with your arms fully extended and you legs curled up behind you. Bend your elbows and lower your body slowly until your chest is level with the parallel bars, then press down and lift your body back up to the starting position. In order to place more of an emphasis on your chest and less on your triceps, lean forward through the complete movement.
If I had to narrow my list down to only 3 pectoral exercises to comprise my chest workouts, incline press, bench press (as well as the dumbbell equivalents) and weighted dips would be the ones I'd go with. Not only do these basic upper body exercises require little in the way of fancy equipment, there is no doubt that they are among the most effective exercises for building a massive and eye catching chest.
About Author:Nick Andrade is a certified personal trainer who specializes in helping people gain muscle mass quickly and naturally. If you found these exercise tips helpful, check out Nick's pectoral exercises guide for more techniques, exercise demonstrations and free muscle building workouts.
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