How To Build A Big, Strong Chest


Everyone wants a big, beautiful chest. One of the first things any neophyte bodybuilder dreams of is just that: a shredded chest. And one of the most common answers to this dilemma is “Well that’s easy, just bench!”

While that may be true, there is quite a bit more you can do here to get the best possible results. Not only that but since the chest and arms are one of the strongest muscles, people are most likely to go overboard with the weight, which can result in injury.

We constantly see beat-up shoulders and strained pecs, but a myriad of different injuries can occur as well. The solution is to pick up some simple strategies that will allow you to train your chest muscles effectively while keeping the rest of your body healthy. The chest is comprised of two primary muscles: the pectoralis major and pectoralis minor. The major is the larger, fan-shaped muscle that is the one we often think of when we say we’re “training our chest.”

The pec minor is also a very important muscle, particularly for the tilt of the scapular anterior, and it is very important to train the muscle to prevent injury. A stiff minor is a common cause of shoulder pain, especially around the A/C point. This stiffness can often be released with adequate massage, something that every bodybuilder should enjoy from time to time. Now that you have a basic understanding of this muscle, here are some things that you should know before the workout.

2First off, make sure that you’re doing compound presses; that is, presses at a variety of angles. Balance out your incline, flat and decline presses. Beyond that, there’s an exercise that people most often forget about – the push-up. This is a fantastic compound exercise that will effectively work all of the muscles that you need for benching without any risk of injury (it’s just your bodyweight, after all).

On the other side of the spectrum, we have isolative exercises. These are the opposite of compound exercises and often work only a single muscle. Dumbbell flyes are a great choice. If you want to work your upper pecs, do them on an incline and if you’re going for lower pecs, go with a decline bench.

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