Chest Building 101 - Introduction!

Everyone is guaranteed an A for the course as long as you sit through the course and pay attention... This introduction will give details about anatomy of the chest, different parts, exercises, and workouts. Get the details right here!

Introduction To Chest Building 101

A new course is available at Weik University on building a massive chest. Those interested in sitting through an easy course, no need to look any further because class has just begun.

Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive chest gains.

Let's start with the basics of Chapter 1 and then get into more detail later on in the course.

Chapter 1:
Anatomy Of The Chest

Let's start off by explaining the anatomy of the chest. It's not very complicated and not much to it. Once you understand how the chest works, you will find it easier to visualize your chest workouts.

The chest is made up of two muscles:

  1. The pectoralis major
  2. The pectoralis minor

The pecs are found attached to the humerus of the arm, right near where the shoulder joint is. They then run across the front of the body and originate on the breastbone (picture a chicken breast).

The pectoralis major is attached to the front of the body on the rib cage. The pectoralis minor is found underneath the pectoralis major. It originates on the ribs and attaches up to the scapula, specifically at the coracoid process.

The pectoralis major brings the humerus across the body while the pectoralis minor moves the shoulders forward. Together, you get the bench press movement.

Click Text For Info.

Like I said before, once you understand how everything works it makes it much easier to visualize the muscle fibers contracting during each set. When you have a good mind-muscle connection you get more out of each rep.

Too many people try to load on a weight that they can't handle and end up using more accessory muscles rather than the chest alone. That's fine if you are trying to impress chicks, but in terms of results it's not efficient.

Chapter 2:
Different Parts Of The Chest

When hitting the chest you have 3 different areas that you want to hit hard with compound movements. You have the upper chest, mid chest, and lower chest.

-> The Upper Chest:

    The upper chest is something that some gym rats forget about. The best exercise for hitting the upper chest is incline barbell presses. For this you want to have the bench on an incline where you can specifically feel it working your upper chest.

    Different people feel the exercise at different angles (45 degrees works for most people) - but the best thing to do is try different angles to see what works for you.

+ Click To Enlarge.
Incline Barbell Press.
Video: Windows Media - Real Player

    If you feel the exercise more towards the middle of your chest then you have the angle too low and it will feel more like a flat bench press. On the flip side, if you feel the exercise more in your shoulders, then you have the angle too high and you need to decrease the angle.

-> The Mid Chest:

    The mid chest is hit with the famous exercise - the bench press. Everyone does it in the gym (unless you are injured, have a disability, or simply have no idea what you are doing in the gym).

    Too many people are in the gym trying to impress everyone with how much they can bench, yet more than half of them are doing the exercise incorrectly in which they can cause serious injury to themselves.

    The famous saying, "What do you bench?" is said around the gym more than any other saying-I cringe at the sound of it. Not because I don't care what they bench, but because I know that person is one of the many that I mentioned above that are probably executing the exercise incorrectly.

+ Click To Enlarge.
Bench Press.
Video: Windows Media - Real Player

    So let me say it once and get it over with... It's not how much weight you can lift, leave your ego at the door - concentrate on feeling the weight and using the correct form. Another exercise that involves no weights that hits the mid-chest is the pushup. These are great for if you can't get to the gym or you want to pump up a little bit.

-> The Lower Chest:

    The lower chest I believe is the most neglected portion of the chest. When you look at the best chests in bodybuilding you notice from top to bottom the chest is fully developed and full.

    If someone neglects the lower portion of their chest you will notice fullness in the upper half but below mid-chest they will be flat and without the roundness at the bottom portion. Doing decline presses as well as dips can develop the lower chest.

+ Click To Enlarge.
Decline Bench Press.
Video: Windows Media - MPEG - Video iPod

Chapter 3:
Different Chest Exercises

Chapter 4:
Mass Building Chest Workouts

-> Workout #1:

-> Workout #2:

-> Workout #3:

-> Workout #4 (Bodyweight Workout):

-> Workout #5 (Smith Machine Workout):

-> Wallpapers:

Ben White
Ben White
2007 NPC USA Overall Winner
Photo By SecondFocus.
Week #72 - 7/31/2007
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Michael Lockett
Michael Lockett
2007 NPC Jr Nationals Overall Winner
Photo By Isaac Hinds.
Week #66 - 6/19/2007
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Mike Horn
Mike Horn
2007 NPC Jr. USA Champion.
Photo By Isaac Hinds.
Week #59 - 5/1/2007
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Victor Martinez
Victor Martinez
Winner, 2007 Arnold Classic!
Photo By SecondFocus.
Week #51 - 3/06/2007
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Jay Cutler
Jay Cutler
2006 Mr. Olympia Competitor.
Photo By SecondFocus.
Week #28 - 9/19/2006
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Course Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don't feel an exercise in your chest, then you are probably doing it wrong or are using a weight that you can't handle and are using more than just your chest.

    Forum Threads:

    • Adding Size To Upper Middle Chest. - Started By FATTMATT
      "Can someone please give me a program that I can follow to ensure that I can overload this area and even out my chest?"
    • Chest Help. - Started By Kybar
      "I've tried everything from the 100 reps at low weight to the max weight till the point of tire, and can not seem to gain strength or muscle in my chest."
    • Under developed chest problem. - Started By mudbloodpothead
      "I would therefore love to balance my chest out. So what can I do to correct these problems?"

Make sure you are hitting each part of the chest equally (unless your chest isn't balanced then you need to work on that section more). Focus on compound movements for the upper, mid, and lower chest. Then utilize shaping movements such as flyes to finish out your chest workout.

Most of all have fun with your workouts. If you aren't having fun, then what's the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

-> Best Chests On The Forums:

Chest Chest Chest Chest Chest
Chest Chest Chest Chest Chest
Chest Chest Chest Chest Chest
+ Click To Enlarge.
View More Here.

    *Weik University is not a real college and therefore this is not a real course. The materials found in this article are those of the author and will not give you college credits (sorry)*

Recommended For You

Train Your Pecs Like An Animal: Roman Fritz Workout

Train outside like they do on the ''inside'' with Roman Fritz! This chest workout will set your gains free!

Nicole Wilkins' Best-Ever Butt Workout!

Squats and lunges are great, but they're not enough. Your butt needs this all-around workout from Figure Olympia champ Nicole Wilkins in order to reach its full muscular potential!

Build Monster Shoulders With This Brutal Giant Set Finisher

Finish your shoulder routine with this giant set that will ignite your delts, deliver a monster pump, and send your muscle growth into high gear.

View All Chest Articles

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Out of 10

0 Ratings



Showing 1 - 1 of 1 Comment

(5 characters minimum)

  • rep this user

Great article, very informative!

Jul 22, 2014 1:58pm | report
Showing 1 - 1 of 1 Comment

Featured Product