How To Build Muscle: Chest

Everybody loves to bench press, but almost no one knows how to build muscle in their pecs

. Learning how to build muscle on the chest can be difficult because the shoulders and triceps tend to do so much of the work during benche presses, dips, and other pushing movements. However, anyone can build a bigger chest with hard, smart training. Here are a few of the best exercises and tips on how to build muscle in the chest.

Bench Press: The Best Chest Exercise?

The bench press is often seen as the end-all, be-all of chest training, especially by those who don't really know how to build muscle. While the bench press is indeed an awesome movement, it is not necessarily the best for making the pecs grow.

Many lifters find that their triceps and shoulders do most of the work when they bench press. One way to fix this problem is to change your form. To make benching work for your chest, pinch your shoulder blades together, push your chest up, and keep your arms flared out as you press. It also helps to use a much wider grip than you normally would.

You will have to use less weight if you bench this way. If you just want to move big weights on the bench press, that's fine, and you should adjust your form accordingly. There are other movements you can perform when your main goal is to work your pecs.

Incline Presses: Humbling but Effective

For the vast majority of trainees, incline bench presses and incline dumbbell presses are the most effective chest exercises even though they don't allow as much weight to be used. Pressing at about a thirty-degree angle makes your chest do most of the work, and it is the only way to stimulate the muscle fibers in your upper chest. Developing this area can be tough, but it will make your whole upper body look bigger.

Dips for Mass

Dips are another fantastic exercise that almost every lifter should perform. If your gym has dip bars set at different widths, choose the widest grip possible for chest training. Get a chain belt and add extra resistance with plates or dumbbells, as well.

Use a good range of motion, but don't dip down as far as possible. Going into the fully stretched position with extra weight attached to your body can be hard on the shoulder joints. You can't train your chest at all with bad shoulders!

Finish with Flyes

Flyes perfectly isolate the pecs, but they are actually not a great mass-building exercise. Whether you use dumbbells, machines, or cables, flyes don't allow you to use much weight. Low weight means very slow strength gains, and remember getting stronger is the most important part of how to build muscle. Focus on moving heavier weights on incline presses, dips, and other pushing exercises, and put the flyes last in your chest routine to get a satisfying pump.

by: bryyd8rqto

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