5 Movements Needed for Chest Growth

5 Movements Needed for Chest Growth

In this article, I will breakdown the 5 movements that I feel are necessary to keep in your routine in order to pack on the size to your chest. Let's be honest, we all want big arms and a big chest. So I have decided to give you the exercises I have used over the years to help add size to my chest. The chest is very important since it is the second most shown off muscle group after the bicep. For this reason, whether you are a bodybuilder, powerlifter, or just someone who is into training, a workout routine that trains the chest is going to become a priority at some point. Your pecs are one of the major muscle groups involved in power lifting. Increasing chest mass improves the overall performance of several other muscle groups, mostly in the arms. If you are having trouble with other areas try switching it up and incorporating these 5 chest movements and watch as those trouble areas begin to show improvement again. Understanding the function of the chest muscles is a vital step before throwing yourself into a vigorous routine. A basic knowledge of how the groups function together will help prevent you from causing injury, while simultaneously informing you of how and why the workout works. This knowledge will help you concentrate on your form and performance. Your chest is made up of two muscles, the Pectoralis major, and the Pectoralis minor. For all the gurus out there, here are the dictionary definitions of those two muscles: Pectoralis Major – Is the large fan shaped muscle that is located on the front of the chest. It originates from both the sternum (breast bone) and the clavicle and inserts into the humerus. This muscle is responsible for flexing and extending the humerus, as well as adducting and medially rotating. Pectoralis Minor – Lies under the pectoralis major, and is a much smaller triangular shaped muscle that stabilizes the action of the scapula. There are a number of exercises that will work your chest, but over the years I have found that only a few will achieve real results. The chest, as stated previously, provides support for many other muscles, and therefore is more responsive to targeted training over the long-term. Free weights are assumed to be the only tools available in most of the descriptions of these exercises, but there are some machines that are designed with some of these exercises in mind. Once you grasp the concept of how the muscles work together, you can alter the workouts to accommodate whatever machines you may desire to use that fit your target workout style. Number 1: The Bench Press. This is the undisputed king of chest expansion for hundreds of years. The bench press has been the standard for increasing strength and size in the chest by experts around the globe. Over the years too many have strayed away from this movement, but in all honestly it is the one that will really pack on the mass to your chest. Number 2: Dumbbell Bench Press. Extremely similar to the first chest exercise, the dumbbell bench press more accurately follows the intended function of the pectoral muscle. Instead of driving the weight straight up, it allows you to bring it in towards the midline of the body. It is also easier to maintain an even level of strength with the dumbbell bench press because the free weights that you are holding aren't connected in any way. When I am getting ready for a show, I primarily stick to dumbbell pressing movements, as it allows me to get a better feel and squeeze of my chest. This has helped me dramatically on stage when it comes to my chest presentation. Number 3: The Push-Up. The standard bench press will only get you so far when trying to attain more muscle mass in the chest. To supplement normal weightlifting, it is important to incorporate more rapid motions into any chest program. This is difficult to do safely with weights, so smart bodybuilders turn over and put their nose to the floor for some push-ups that will create the most powerful resistance through explosive movements. Here is how I look at it: Guys who are in prison that are limited to their time using weights, have built some d-bow ass chests by just doing simple push-ups. Number 4: Incline Bench Press. This top chest exercise is extremely similar to the standard bench press, in that it works the same primary muscle groups (pectorals, deltoids and triceps.) The incline of the bench press however places a great deal more of the workload onto the upper chest. The incline bench press was a staple in my last show prep. It really helped bring up my upper chest to help match my shoulders on stage. Number 5: Decline Bench Press. Again, another workout that is very similar to the standard bench press. It works the same muscle groups (pectorals, deltoids and triceps). The decline of the bench press however puts a great deal of emphasis on the lower chest muscles. Here are some workouts to try: Workout #1: Barbell Flat Bench Press - 3 Sets of 8 Reps Dumbbell Bench Press - 3 Sets of 8-10 Reps Push-Ups - 2 Set to Failure Workout #2: Incline Bench Press - 3 Sets of 10-8 Reps Barbell Flat Bench Press - 2 Sets of 8 Reps Decline Bench Press - 2 Set of 12 Reps Push-Ups - 2 Sets to Failure Workout #3: Barbell Flat Bench Press - 4 Set of 8-4 Reps Incline Bench Press - 3 Sets of 8 Reps Dumbbell Bench Press - 2 Set of 10 Reps Decline Bench Press - 3 Sets of 8 Reps Push-Ups - 2 Sets to Failure The important thing is to integrate these exercises into your daily routine. You do not want to have a series of "target chest muscle" days. Combine individual workouts with your other muscle group routines to get the optimal increase in mass for your chest. Increasing the size of your chest takes significant effort and a lot of time. Train hard, but train smart.