If you want to build chest muscles variety is the key. Many guys who work out want larger Pecs but struggle to achieve their goals. Understanding how the chest muscles work will help you understand what it takes to grow them. The most effective way and arguably the most popular is the bench press. Tried and true the bench press is an essential tool for gaining size. However just as with all exercises eventually your body gets used to them and you hit a plateau.
In order to avoid hitting a plateau during your training you should try to mix in different variations of the exercises you perform. Anyone wanting to build chest muscles beyond their current size should cycle these 8 moves through their routine right away.
1. The incline bench press, used to target the upper Pecs.
2. The decline bench press, used to target the lower Pecs.
3. The reverse grip flat bench press, used to target the upper Pecs.
4. Cable fly crossover, used to target all three regions of your Pecs.
5. Dumbbell bench press, used to target the middle chest and smaller stabilizer muscles.
6. Close grip bench press, used to target the inner pectoral region of your chest.
7. Pushups, used to target the fast twitch muscle fibers in your Pecs and front shoulders.
8. Dumbbell fly, used to target the front shoulders and middle chest.
These eight exercises target specific regions of your chest and when added to a solid workout regimen they can significantly increase gains and definition. Some are more advanced than others and should only be tried by experienced weight lifters with a spotter at all times. The reverse grip bench press is difficult to master and even more difficult to get used to but that is what makes it so effective. While some are more difficult than others they all work essentially the same way. Your muscles can adapt and "learn" movements over time it's called muscle memory. Repeat the same move over and over again and your muscles growth slows and starts to strengthen and become denser.
Depending on when your growth slows it can be a good thing or bad thing. If it stops at 32 inches that's bad while slowing at 50 inches isn't so bad. In order to keep and build chest muscles in a growth state you need to continually change the way you engage the fibers. That is exactly what each of these exercises does. They change the way your pectoral muscles are activated. Your body will recognize the new stimulation and send signals the muscle telling it to grow. So switching your routine makes your body keep the growth signals flowing and your chest growing.