Most bodybuilders dream about having a massive chest because it’s one of the best ways to impress other athletes by benching lots of weight and by developing an incredible physique. But to develop a massive chest, it’s not only about training like a grunt but also learning how to do it right.
One of the easiest ways to do so is to know about how your chest muscles work and how different exercises affect it.
To begin with, your chest is composed of two primary muscles. The first one is called the pectoralis major and is the biggest chest muscle. This muscle is located in the upper part of the chest and extends from the sternum to a ridge at the rear of the bone of the upper arm (the humerus).
The second muscle is called pectoralis minor and is located underneath pectoralis major. Its function is to stabilize the scapula by pushing the shoulders to the front. By working together, these muscles allow performing chest exercises and other movements.
So, to develop a massive chest, you need to stress to these muscles by doing chest exercises. Yet, it’s not only important to do chest exercises but to make sure you do them properly. This means you need to develop a strong mind-muscle connection by concentrating on your chest while training.
So, instead of thinking about unrelated things while you train your chest or any other muscles, try to “feel” how your body works. Also, make sure you perform your chosen exercises properly because doing them improper form often results in injuries and slower muscle growth.
This means you don’t need to work with too heavy weights or too many reps/sets. Of course, by increasing these factors, your chest will get more work which results in faster gains, but the first thing you need to do is to learn how to do exercises properly and understand your limits.
Another important thing is to know about three different parts of the chest, which require your attention in order to develop it.
1. The upper chest
Among many bodybuilders, it’s the least developed part of the chest. This is because some people don’t know about the correct exercises that help to grow this area. The most popular exercise to develop the upper chest is the incline barbell press.
This exercise is performed in the same way as a regular bench press, but it requires you to perform it at an angle of 45 degrees. However, if you feel as if this exercise trains the middle of the chest, then the angle is too small for you, and you need to increase it. If you feel your shoulders work too hard, then the angle is too high and has to be decreased.
2. The lower part of the chest
The lower part of the chest is also sometimes neglected. Yet, it’s not an excuse to do the same as others and neglect this area. To improve it, do exercises like decline bench presses and dips. If you train this area together with the upper and the middle chest, you’ll definitely develop a stronger and bigger chest than most bodybuilders have.
3. The middle part of the chest
This is the most trained area among athletes. One of the primary reasons for this is that the popular exercises like the flat bench presses and push-ups improve the middle chest area. So, it’s probably not the area to be worried about, because most other chest exercises also develop the middle chest.
Most importantly, perform every exercise properly and don’t worry too much about how many push-ups or bench presses you can do. Sooner or later, your chest will become stronger by training correctly, and it’ll allow you to avoid injuries.
To add more variety to your training, try these chest exercises:
- Flat barbell bench press
- Flat dumbbell bench press
- Incline barbell bench press
- Flat bench dumbbell fly
- Incline bench dumbbell fly
- Incline dumbbell bench press
- Decline barbell bench press
- Decline dumbbell bench press
- Push-ups (all types)
- Pec deck fly
- Cable crossover
If you train every part of the chest while concentrating on the mind-muscle connection, your results will come much faster, and if you feel that one of your body parts is too weak, do more exercises for that area, and it’ll become stronger. Also, at least once a month increase the intensity of your training to keep your chest getting enough work to grow even bigger.