Chest Building Routines & The Best Chest Exercises To Increase Bulk

A large thick chest is ofttimes one of the primary goals of any weight trainer or bodybuilder.

To learn how to build a massive chest you must first make out what muscles cover the chest and how to target them specifically.

In building a strong, powerful chest we target a number of muscles: the Pectoralis Major and Minor, and to a minor degree the Serratus Smallest, the Intercostals and the Front Deltoids.

The primary and most visible muscle of the chest is the Pectoralis Major. It is a thick muscle in a triangular stone shape across the entire chest area. It is connected to the outline at three different points, the sternum, the clavicle ( collar bone ) and the shoulder ( armpit ).

The Pectoralis Major is divided into two sections, the Clavicular section which is the upper portion of the muscle connected to the Clavicle, and the Sternal which is the lower section of the muscle connected to the Sternum. Whilst they are connected in two different areas, they are still the SAME muscle.

There is a common bloomer that the upper pec ( Clavicular section ) is the Pectoralis Major and the lower pec ( Sternal section ) is the Pectoralis Minor. This is not the position.

The Pectoralis Minor is a smaller triangular shaped muscle thoroughly situated subservient the Pectoralis Major and is not repeatedly visible. However this muscle is trained in relation with the Pectoralis Major and when it grows it can help to push the Pectoralis Major out to give the appearance of a bigger chest.

The Serratus Anterior ( small muscles situated along the chest wall and around the ribs ), Intercostals ( smaller muscles positioned between each rib ) and the Front Deltoids ( shoulder muscles ) are all muscles that whilst not part of the chest itself, each perform a stabilising function during chest exercises and when developed properly help give definition to the chest.

By hitting the muscles from different angles using different exercises you will achieve maximum growth of all muscle fibres in the shortest time possible.

The best chest exercises to increase bulk, strength and mass are Compound exercises.

Those used primarily for shaping and toning are Isolation exercises.

Compound exercises perturb the use of more than one muscle circle through different joints in setup to negotiate the exercise movement. Isolation exercises effectively isolate the life muscle and only overcome movement though one pigpen.

Compound chest exercises to increase bulk include the bench press ( and variations of ), pushups, and dips. While Isolation exercises enter flyes, pec dec, dope crossover and dumbbell jersey.

There are other exercises out there but these are just some of the most common.

Here is one of my primordial chest building routines designed to attack the Pec muscle from 3 different angles. It also provides toning and effectively works the other supporting muscles mentioned big. All exercises should be performed using block - heavy weights and the core amount of reps for each set are listed in brackets:

Become Bench Press 3 Sets ( 12, 10, 8 )

Dumbbell Bench Press 3 Sets ( 12, 10, 8 )

Edgewise Flye 2 Sets ( 12, 10 )

Decline Bench Press 2 Sets ( 12, 10 )

As a note, the best chest exercises to increase bulk are compound exercises performed with Dumbbells. This is considering they concede each side of the body to work independently through the full range of movement. However limits on the dumbbell weight range at your gym or home or old injury may beggarly you are unable to use dumbbells all the time. That is when a barbell should be used.

This chest routine will dispense you with a solid base on which to develop a thick powerful chest. I would cry you use a workout log to enter your progress so you know what you have to beat each time you set foot in the gym. Then when you exceed the target reps by one, i. e. you perform 13, 11, 9 it is time to increase the weights.

And always refresh memory that REST is the most important factor in muscle growth!