How To Build A Ripped, Rock-Solid Chest

How To Build A Ripped, Rock-Solid Chest
by Sean Nalewanyj

Everyone wants a huge chest, plain and simple. It is all too common to see
inexperienced lifters slaving away on endless sets of bench presses and
cable crossovers in search of full, thick pecs. The reality is that there is nothing
complicated about building an impressive chest. The bottom line for huge
chest gains is consistency, effort and steady progression in weight and
repetitions.

To stimulate the chest using weights you will be using one of two motions: a
press or a flye. If you want the greatest bang for your buck from your chest
workouts, the true gains lie in your pressing movements.

Flyes may have their place from time to time, but nothing can compare to the
overall anabolic effect of high intensity pressing movements. I’m talking about
the basic, bread-and-butter lifts such as heavy barbell presses, dumbbell
presses and wide-grip dips.

There are no secrets, magic formulas or killer techniques that will "shock" your
chest into massive growth. Stick to your basic presses, focus on overload and
progression, and I promise that you will see impressive gains.

Here are the most effective lifts for packing muscle onto the chest:

Flat/Incline/Decline Barbell Bench Press:

A standard barbell press is the meat and potatoes of any effective chest
routine. This basic compound movement will allow you to handle the most
weight through the given range of motion. The incline press will shift more of
the stress to the upper region of the chest while the decline does the opposite,
targeting the lower/outer region. The flat bench press works the upper and
lower regions equally. I highly recommend a standard barbell press as a basic
component of your chest routine.

Flat/Incline/Decline Dumbbell Press:

Dumbbell presses are another basic and highly effective movement for
stimulating chest development. The main advantage that they have over the
barbell is that they allow you to move through a more natural range of motion,
helping to prevent shoulder injuries. They also prevent strength imbalances
from occurring since one arm can't cheat for the other. The only drawback is
that you are not able to handle as much weight. In any case, a standard
dumbbell press is an awesome movement that allows for great chest
stimulation.

Wide-Grip Dips:

An amazing movement for the chest that is often overlooked. Make sure to
use a wider grip and lean forward to shift the stress from the triceps onto the
pectorals. If pressing your own body weight is not sufficient then you can
always add resistance using a weight belt. Dips are an excellent compound
movement for overall chest development.

Here are a couple sample chest routines:

1) Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps

2) Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps

All sets should stay within the 5-7 rep range and should be taken to complete
muscular failure. Write down the details of each workout you perform and
focus on progressing in either weight or reps from week to week.

To learn about the proper methods for training all of your other muscle groups,
visit my website by clicking the link below. You can gain instant access to a
complete online video lesson series outlining the most effective techniques for
training your shoulders, arms, back, legs and abs, all in step-by-step detail.

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a
renowned bodybuilding expert, fitness author, and creator of the most
celebrated natural bodybuilding program online today: "The Muscle Gain Truth
No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new
head-turning body that will skyrocket your confidence, drive gorgeous women
crazy, and leave your friends, family and co-workers staring in disbelief... ALL
in just a matter of months: http://www.MuscleGainTruth.com/
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Sean is also the owner and operator of the web's premier muscle building and fat
loss support community, currently accepting new members at
www.SchoolOfMuscle.com.

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