When you first started training, what was the first muscle you dedicated most of your attention to? For most of us, it was our chest. We would train insanely trying to build that perfect chest. While all muscles are equally important, the first thing most people base you on is your chest size.
In this article I'm going to explain the fundamentals of chest training, and how to achieve that thick, wide chest. Now granted, I may not have the biggest chest on the TeenBodybuilding.com page, but I have made some significant gains on my chest. Hell, when I first started I had the pecs of a 5-year-old girl.
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The staple of your chest routine should be the flat press. Flat presses work your entire chest, and are probably the best mass builder you can use.
Dumbbells are superior to barbells in that they allow a greater range of motion, and each pec to work separately, however you should use barbells to supplement your routine once in a while.
Next are incline and decline presses. Inclines work the top of your pecs while declines hit the lower section. Most people already have pretty well developed lower pecs from flat pressing and should concentrate more on the upper section. What I would suggest doing is using declines in place of incline presses every two weeks.
Another great mass builder is weighed dips. Dips allow you shift the weight to one side or another if you need to even out your pegs. They also work the entire pectoral region as well as your shoulders and triceps.
Dips almost do for the upper body what squats do for the lower. Make sure to go down to where you feel a deep stretch in your chest. The bottom part of the rep is where you chest gets the work.
Lastly are flies. Flies stretch out your pecs and give them that wide look. Since they are an isolation exercise they are both a great way to end your chest day, or pre-exhaust the chest for presses. I would include some kind of fly in each one of your routines.
Below is an example of chest routine based on a four day split, I follow it up with about 3-4 sets of biceps exercises. Each set is to failure and the whole workout should take no longer than 30-40 minutes.
When working chest it is very important to get a good squeeze at the top and a deep stretch at the bottom of each set. This will insure that you are using a full range of motion. Make sure to have a spotter and always push hard for that last rep.