The pectoralis major is the biggest collection of muscles within your upper body. These are big chunks of muscle that extend across the upper torso, and the best way to build a big chest is through the use of heavy weights within several exercises that focus on all elements of the pecs.
Your pecs attach in tightly with the muscles in your shoulders and arms, as they're all "pushing" muscles. Working these muscles also works your deltoids as well as triceps to some level. The size of your pecs relates directly to the total amount of weight utilised in your exercise regime.
Exercises Used To Build up Your Pecs
The Bench Press
The bench press is usually the very first one that springs to mind when thinking of the best way to build a big chest. It's a basic bodybuilding custom, and it can be executed many ways, with varying grips, weights, benches as well as angles.
The Olympic Bar is frequently used, and a common similarity between the bench presses would be the plates.
The fundamental bench press is a wide grip around the bar along with laying on a even bench. A wide grip will multiply the exertion of your outer pecs. Where on your chest the bar is lowered to determines which part of the pectoral muscle is used, ie. if the bar is lowered to your neckline with your elbows spread widely, you will include your frontal deltoids within your exercise, but if you bring down the bar to the middle of the chest and keep your elbows tucked in to your sides, you'll include your triceps more.
It's also possible to perform bench presses on an inclined board. Lowering the bar to your collar on this board will use more of your upper pecs. The identical exercise executed on a declined board will exercise the lower pecs.
Parallel Bar Dips
These are excellent for exercising the upper and inner pecs whilst your palms are positioned shoulder-width apart around the bar. If you situate your hands wider apart, you'll be able to get your outer pecs and deltoids into the exercises.
Dumbell Exercises For A Chest Workout
You can use dumbbells to replicate some bench lifting exercises that employ the Olympic bar. They can also be used to perform flies on a sloping bench, be it inclined, flat or declined. Flies are fantastic for stretching out your pecs and adding some notable definition to your chest.
Cable-and-Pulley Machine
This machine is famous for finishing your chest off and toning it right up. Physical exercises such as the two-handed crunch, where you start using your arms wide apart and bring the handles in at the same time (like a exaggerated clapping motion).
Bent-Arm-Pullover
This exercise is done on a horizontal bench with the weights on the ground. You lay on your back and reach back over your head to grab the barbell, then, in a round motion and maintaining your arms bent, bring the weight to your chest.
An additional exercise could be done when the weight is after that bench-pressed from your chest with a close-grip. You would next switch those procedures to come back down (bring the weight back down to your chest then back around to the floor).
The best way to build a big chest is to start out using the larger weight workout routines and scale back. Which means you'd launch with bench presses, shift down to dumbbells, and finish off with bodyweight resistance exercises. This ensures that you develop the power in your pecs and chest first whilst you hold lots of energy, and scale down to finish off with exercises that grant your chest the sort of definition that you crave.
Your pecs attach in tightly with the muscles in your shoulders and arms, as they're all "pushing" muscles. Working these muscles also works your deltoids as well as triceps to some level. The size of your pecs relates directly to the total amount of weight utilised in your exercise regime.
Exercises Used To Build up Your Pecs
The Bench Press
The bench press is usually the very first one that springs to mind when thinking of the best way to build a big chest. It's a basic bodybuilding custom, and it can be executed many ways, with varying grips, weights, benches as well as angles.
The Olympic Bar is frequently used, and a common similarity between the bench presses would be the plates.
The fundamental bench press is a wide grip around the bar along with laying on a even bench. A wide grip will multiply the exertion of your outer pecs. Where on your chest the bar is lowered to determines which part of the pectoral muscle is used, ie. if the bar is lowered to your neckline with your elbows spread widely, you will include your frontal deltoids within your exercise, but if you bring down the bar to the middle of the chest and keep your elbows tucked in to your sides, you'll include your triceps more.
It's also possible to perform bench presses on an inclined board. Lowering the bar to your collar on this board will use more of your upper pecs. The identical exercise executed on a declined board will exercise the lower pecs.
Parallel Bar Dips
These are excellent for exercising the upper and inner pecs whilst your palms are positioned shoulder-width apart around the bar. If you situate your hands wider apart, you'll be able to get your outer pecs and deltoids into the exercises.
Dumbell Exercises For A Chest Workout
You can use dumbbells to replicate some bench lifting exercises that employ the Olympic bar. They can also be used to perform flies on a sloping bench, be it inclined, flat or declined. Flies are fantastic for stretching out your pecs and adding some notable definition to your chest.
Cable-and-Pulley Machine
This machine is famous for finishing your chest off and toning it right up. Physical exercises such as the two-handed crunch, where you start using your arms wide apart and bring the handles in at the same time (like a exaggerated clapping motion).
Bent-Arm-Pullover
This exercise is done on a horizontal bench with the weights on the ground. You lay on your back and reach back over your head to grab the barbell, then, in a round motion and maintaining your arms bent, bring the weight to your chest.
An additional exercise could be done when the weight is after that bench-pressed from your chest with a close-grip. You would next switch those procedures to come back down (bring the weight back down to your chest then back around to the floor).
The best way to build a big chest is to start out using the larger weight workout routines and scale back. Which means you'd launch with bench presses, shift down to dumbbells, and finish off with bodyweight resistance exercises. This ensures that you develop the power in your pecs and chest first whilst you hold lots of energy, and scale down to finish off with exercises that grant your chest the sort of definition that you crave.
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