To get a massive chest, do exercises that train the pectoral muscles of the chest. Free weights like dumbbells and barbells can be used to do a variety of exercises to train the middle, upper and lower portions of the pecs. Do narrow-grip bench presses to target the middle pecs, incline dumbbell presses to target the upper pecs, and decline flyes to target the lower pecs, recommends Eric Broser in an IronMagazine.com article, "Positioning For Pecs (Build A Massive Chest)." Broser is a personal trainer with nearly 20 years experience in the fitness industry.
Perform three sets of eight reps per exercise. Hit each part of the chest once a week. Three days a week of resistance training doing sets of eight reps will increase muscle size, according to the National Academy of Sports Medicine (NASM).
Narrow-Grip Bench Presses
Step 1
Lie face up on a flat exercise bench. Hold a barbell with your arms straight above your chest. Scoot your hands toward the center of the barbell until they are four inches apart. Bend your knees and place your feet on the bench.
Step 2
Bend your arms and lower the barbell toward your chest. Keep your elbows tight to your sides so that they are pointing toward your feet. Press your shoulders down away from your ears and pull your shoulder blades together.
Step 3
Press your arms straight again to finish one narrow-grip bench press.
Incline Dumbbell Presses
Step 1
Lie face up on an incline bench and place your feet on the floor. Position your arms straight in the air with a dumbbell in each hand. Rotate your palms so they are facing forward.
Step 2
Bend your arms and let your elbows open to the sides. Pull your shoulders back and lower your arms as far as is comfortable. Your elbows will point toward the floor.
Step 3
Press your arms straight again to finish one rep.
Decline Dumbbell Flyes
Step 1
Lie face up on a decline bench with your head pointing toward the floor. Do not do this exercise if lying with your head below your heart makes you feel dizzy. Raise your arms above your chest and hold a dumbbell in each hand. Put a slight bend in your elbows and bring your palms together. Your arms should make an oval shape in the air.
Step 2
Open your arms to the sides and lower them until they are parallel to the floor. Your palms will be facing the ceiling at this point. Maintain the bend in your elbows.
Step 3
Raise your arms back up above your chest and touch your palms together again to finish one rep.
Tips and Warnings
- Weight machines are also effective in building chest muscles. Have a staff member at your gym show you how to use the pec deck, smith machine, and cable cross-over machines to work your chest. Once you have built a solid foundation of strength in the pectorals, you may do two to three exercises for your chest per workout. Incorporating machines into your workouts will give you more variety and help you get a massive chest.
Things You'll Need
- Dumbbells
- Barbell
References
- IronMagazine.com: Positioning For Pecs (Build a Massive Chest)
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
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