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Best Chest: Noah Siegel's Pec-Building Workout

Nothing drops jaws like a big, thick chest. Not sure how to get one? You need these workouts!

The first thing that everyone notices on a great male physique is a big, thick, round chest. It doesn't matter whether the guy is in a bar or at the gym, when his muscle-bound chest goes by, everyone takes a peek. If you already are that guy, congratulations—you can celebrate a set of primo pectorals. If you're not there yet, then you did the right thing by clicking on this article. I am going to let you in on a few secrets to developing the chest you always wanted.

There are no two ways about it, if you want a big chest, you better get ready to lift big. The biggest mistake I see in the gym is the rookie 17-year-old doing endless sets of cable flyes. Everyone seems to worry about the small details before they even have the muscle to make those details stand out.

Keep It Simple

For a big chest, the best things you can do are heavy compound (multi-joint) movements. No matter if you're hitting a flat bench or an incline bench with dumbbells, you have to put extreme stress on the muscle fibers to make them grow.

Generally, this happens best in the six-rep range. Now, I know every bodybuilding book you have ever read says to do 12 reps, but in my experience that number isn't enough to stimulate the proper motor units and fast-twitch muscle fibers.

You need to do heavier sets. Teach the central nervous system to fire more motor units at the same time, and muscles can contract faster, tighter, and harder.

But we're not done yet! Even after we have taught more muscle fibers to fire more effectively, we need to cause hypertrophy to get that muscle to blow up.

The most effective way to do this is by training your chest twice per week, every week.

The Big Chest Breakdown

Your split for chest should comprise two days. The first chest day will be low-volume, high- intensity training. Even though you only do six reps, the weight should be heavy enough that you reach failure on that sixth rep. You'll do 10 total sets in the 6-rep range over three different movements. Give your chest at least 72 hours of rest before you hit it again.

The second day will consist of higher-volume, lower-intensity work. Notice, I didn't say "low intensity"—I said "lower." For this workout, you do 15 total sets in the 12-30 range over four different movements.

Better Chest Moves

What separates the big boys from the rest of the crowd is that nice V-shaped notch of muscle right by the clavicle. No one respects droopy-looking pecs—they just look weird and weak. Here are some effective moves you can implement for a bigger, badder chest.

1. Incline Bench Press
The most common exercise to create that upper chest is the incline bench. And while it's effective, guys tend to cheat by lowering the angle so it's almost like a flat bench. If you choose to do incline, use strict form and remember to contract your chest; do not rely on your shoulders.

2. Barbell Neck (Barbell Guillotine) Press
Set up the flat bench on the Smith machine for safety and align the bar so it will come down right below your Adam's apple. Begin with light weight and do the movement slowly. Make sure you are not overly externally rotating your shoulders and that you come down as close as you can to your neck without pain.

You'll feel a big stretch across the top of your chest and should get a dramatic feeling of contraction along the clavicle. Remember to concentrate on squeezing your chest. You don't need to lift a ton of weight.

3. Modified Incline Dumbbell Flye
Do this movement on a 45-degree incline bench. Start with your hands supinated at hip level with a moderately light dumbbell in each hand. Arch your back, keep your chest high, and scoop the weights up across the body in a hugging motion until they reach face level. You should feel a contraction in the top of the chest and also in the front deltoid.

This will give you that great chest/deltoid tie-in that everyone wants. Concentrate on the contraction of your chest—not how much weight you can do. For an added burn, follow this movement with normal incline flyes until failure.

Sample Workouts

Chest Day 1: Heavy
Chest Day 2: Lighter

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About The Author

In addition to his day-to-day activities, Noah Siegel is also a personal trainer, fitness model, and sponsored athlete for Optimum Nutrition.

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XTremeSteelX

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XTremeSteelX

JEEEZ WHY IS HIS CHEST A BRICK WALL! WOW THIS IS SO AWESOMELY IMPRESSIVE! its gotta be the best chest ive seen on a dude in a long time! Nice man! those forearms are nothing to play with either.

Mar 13, 2013 8:15pm | report
 
dsgb610

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dsgb610

lol you need to see this chest.

Mar 14, 2013 8:05am | report
xdynamicx195

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xdynamicx195

what does it mean when it says 3 different movements for the heavy day and 4 diff. movements on the lighter day? does that mean 3 diff work outs cause i see 4 on the example and the one thats says 4 diff movements has 5 workouts. little confused can anyone shed some light?

Mar 13, 2013 8:34pm | report
 
brankin7

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brankin7

Im confused as well but above each of the sample workouts it says to do the desired rep range over a number of exercises, for the heavier workout it says over 3 exercises but lists 4. Maybe its just a case of choosing 3 out of the 4 listed??

Mar 14, 2013 3:12am | report
xdynamicx195

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xdynamicx195

was thinkin the same thing, maybe they just showed an extra example to choose from

Mar 14, 2013 4:20am | report
basmax

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basmax

Db bench press and incline bb press is like the same movement , and in day two bb bench press and incline press is considering like the samo movement exercises

Mar 14, 2013 6:36am | report
TrimLines

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TrimLines

Dont worry so much about the number of movements, follow the template as described in the routine. The final exercises are really just the finishing touches to really burn the workout in. The final exercises are not considered part of the main components but I like to add them in at the end.

Mar 14, 2013 8:58am | report
xdynamicx195

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xdynamicx195

okay I see. fully understand now.. Thanks for your time bro

Mar 14, 2013 3:32pm | report
Valcor

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Valcor

Thank you for asking the question! I didn't look close enough at the workout at first. All the info will be really helpful when I try this tomorrow! Thanks guys!!!

Mar 18, 2014 11:30am | report
Valcor

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Valcor

Thank you for asking the question! I didn't look close enough at the workout at first. All the info will be really helpful when I try this tomorrow! Thanks guys!!!

Mar 18, 2014 11:30am | report
D3L1R1UM9

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D3L1R1UM9

This guy just emanates power. So hot! :}

Mar 13, 2013 8:58pm | report
 
pvunuballa

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pvunuballa

Badly wanted to improve my chect. thanks brah :)

Mar 13, 2013 9:16pm | report
 
TexasToast30

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TexasToast30

I will add this to my routine. This guy is jacked!

Mar 13, 2013 9:44pm | report
 
zoukai

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zoukai

looks good..

Mar 13, 2013 10:46pm | report
 
Jaluca

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Jaluca

Sick article, I'm definitely gonna add this to my chest routine for sure!

Mar 14, 2013 12:39am | report
 
melnaggar

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melnaggar

No value has been added after reading this!!

Mar 14, 2013 3:02am | report
 
Beast9000

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Beast9000

Just started cable crossovers , do t forget dumbbell extensions for thickness,

Mar 14, 2013 5:42am | report
 
ThinkingBoutIt

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ThinkingBoutIt

going to give this a shot today. thanks!

Mar 14, 2013 8:25am | report
 
Zoso1116

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Zoso1116

Never really had problems with my chest, but heck it doesn't hurt to try some new things out. This is nothing like my routine atm so if anything I will shock my chest with it!

Mar 14, 2013 9:26am | report
 
benjamin1802

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benjamin1802

He have a pretty impressive physique :O

Mar 14, 2013 10:31am | report
 
JimmyHimself

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JimmyHimself

I need to give this a try

Mar 14, 2013 11:06am | report
 
madz81

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madz81

I'm really struggling to build a muscle on my chest I do heavier twice a week but its really hard to gain muscle. I feel like hopeless.

Mar 14, 2013 11:49am | report
 
TrimLines

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TrimLines

Mix it up, dont over train dont go heavy all the time. Go light and make it burn, you want to stimulate all the different muscle fibers not just one kind.

Mar 14, 2013 12:02pm | report
Sabeque

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Sabeque

Madz81 I'm no pro but make sure you are eating enough and getting in that protein..you can work out all you want but without enough fuel you wont gain..good luck with your plan!

Mar 19, 2013 1:56pm | report
jeffreyvink

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jeffreyvink

good article!

Article Rated:
Mar 14, 2013 12:28pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 179.24 lbs
  • bf: 16.0%
Showing 1 - 25 of 133 Comments

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