Chest Building
Tips and
Workouts
Structure Of Chest
The Chest is made up of two muscles:
1. Pectoralis Major
2. Pectoralis Minor
The pectoralis major brings the humerus
across the body while the pectoralis minor
moves the shoulders forward.
Tips for Chest Development
• You want to have the inside/outside and the
upper/lower pectorals developed.
• When raising your arms up you want to make
sure that you have enough thickness so your
chest doesn't disappear.
• When you flex you want to be able to see
striations.
• You want to have thick pectoral muscle mass.
Chest Exercise
• Push Ups:
Much like bench press, this exercise allows
you to grow your chest. You can vary the
angle and arm width to both focus more
weight onto the chest.
Push Ups are the best exercise for the
chest, as it don’t require any kind of
machine of weight.
• Bench Press:
Bench Press comes in three different flavors:
Flat, Incline, Decline. Each target specific
area of the chest.
• Dips and Flys:
Find a set of dip bars, hoist yourself up by
the arms and tuck your legs.
Then slowly lower yourself until the elbows
are at a 90 degree angle, and then push
back up.
Use Dumbbells
• Dumbbells will give you different kind of
tension on your chest. Make sure that you
don't get locked into using the barbell on
inclines all the time, or any of your angles for
that matter.
Stretch for Size
• If you want to grow the size of your chest.
Then stretch as much as you body allows
you.
• Giving your upper pecs a good stretch,
particularly if they've been undertrained, will
help to create an environment for much-
needed growth.