Whether you're a competitive bodybuilder or just starting out, your main goal is probably that complete physique. Yet all the greats have signature body parts. Ronnie Coleman was best known for his huge back, Dexter Jackson's secret weapon is his incredible midsection, and Branch Warren's nickname is Quadrasaurus. I could go on and on.

The body part I am most known for is my chest. When other pros wish they had a chest similar to yours, you know you're doing something right. But I can promise you this: Rome wasn't built in a day and neither was my chest. It wasn't built with cable crossovers and machines, either. My pecs were built with barbells and dumbbells, high-volume workouts using heavy weights.

Too often you see novice bodybuilders worrying about shaping exercises before they have built any muscle to shape. In order to build thick, dense, pecs, use the compound movements that place the most stress on the body part. If your quest is for a championship chest, follow my blueprint:

The "Biggie Smalls" Bigger Chest Workout

Perform this routine for three weeks and watch the results come. Your chest will be fuller, thicker, and stronger.

Chest Workout
Barbell Bench Press - Medium Grip
7 sets, 7 reps
+ 6 more exercises


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Contributing Writer

Contributing Writer

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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