Building a massive chest basically what the majority of bodybuilders and even people just wanting to improve their physique are after. People often spend hours in the gym pumping out dozens and dozens of reps and sets in an attempt to get that chest they’re dreaming of. It is important to realize though that it does take time, and doing more sets and reps is not necessarily going to help develop your chest at a quicker rate. Actually you may be over training in which case you may actually be promoting a loss of muscle.

The chest muscles can really be broken up into 3 parts, the upper, lower, and middle chest. This is important because different exercises are designed to hit the different areas of the chest. The exercises you are going to want to stick to are compound exercises. Compound exercises are exercises that work multiple muscle groups at one time. Naturally the more muscle fibers that are stimulated during an exercise the more the growth of these muscles.

This is by far the most lagging part of the chest of most people who workout. This is because we focus more on exercises that promote growth in the middle to lower chest. Exercises that are great for hitting the upper chest region are

• Incline Bench Press
• Incline DB press
• Incline Flyes

1. Set the bench to about a 40-45 degree angle.
2. Position your hands on the bar so that they are roughly just wider than shoulder width apart.
3. Make sure that your feet are planted firmly on the floor and that the bar is sitting on the lower half of your palms.
4. Lift the bar off the rack and slowly bring the weight down to just about an inch above your chest.
5. Push the bar back up to the starting position, in a controlled manner.

Tips:
-Make sure that really squeeze your pecs when pushing the weight back up this will help to increase the results. -Remember to breathe in when lowering the weight and breath out when pushing the weight back up, this will give you more power.

Incline DB Press

1. Set the bench at a 40-45 degree angle.
2. Sit down on the bench and grab hold of the desired dumbbells.
3. Lie back on the bench and lift the weights so that they are above your chest. Your palms should be facing away from your face.
4. Slowly and in a controlled manner lower the dumbbells until your upper arms are parallel or just over with the floor.
5. Push the weight back up to the starting position.

Tips:
-Make sure that you do not lower your arms too low because this will cause a strain on your rotator cuff muscles.

-Do not lift your back off the back of the bench in order to give yourself momentum this could cause injury as well as destroying the effectiveness of the exercise.

1. Set the bench to a 40-45 degree angle.
2. Sit on the bench and grab hold of the desired dumbbells
3. Lie back on the bench and lift the weight up so that they are above your chest. Your palms should be facing each other.
4. Begin to lower your arms but in a wider arc, until your upper arms are about parallel to the floor
5. Bring the weight back to the starting position, really focusing on squeezing your pecs together. Remember to follow the same arc on the way up as on the way down.

Tips:
-Avoid going to low with the weight as it could cause injury.

The middle chest is one of the parts that is hit and worked out most often, This part of the chest is best hit with exercises like:

• -Flat Bench Press
• -Flat Flyes

1. Lie flat on the bench making sure that the bar is almost directly over your eyes and your feet are firmly planted on the floor.
2. Grasp the bar so that your hands are just over shoulder width apart.
3. Lift the bar off the rack and position it so that it is in line with your chest.
4. Slowly lower the bar so that it just touches your chest.
5. Push the weight back up to the starting position.

Tips:
-Never rest the weight on your chest, or bounce it off your chest. This is sure to cause injury.
-Make sure to keep your feet planted flat on the floor and not on the bench or in the air, this will encourage your back muscles to take over some of the weight.

1. Sit on the bench and grab hold of the desired dumbbells
2. Lie back on the bench and lift the weight up so that they are above your chest. Your palms should be facing each other.
3. Begin to lower your arms but in a wider arc, until your upper arms are about parallel to the floor
4. Bring the weight back to the starting position, really focusing on squeezing your pecs together. Remember to follow the same arc on the way up as on the way down.

Tips:
-Avoid going to low with the weight as it could cause injury.

The lower chest often gets a lot of work from the middle chest exercises however there are a couple of exercises that do help to sculpt and isolate the lower chest region. These Exercises include:

• -Dips
• -Decline Bench Press

1. Grab hold of the bars on the dip machine.
2. Push yourself up so that your feet are off the ground and your elbows are almost fully extended.
3. Lean forward a bit so that you’re isolating your chest instead of your triceps.
4. Slowly lower yourself until you feel a bit of a stretch.
5. Push yourself back up to the starting position.

Tips:
-Do not lower yourself to low as this could cause injury to your muscles and joints.
-If you find that this is too easy, grab some weight and put it between your feet or legs, this will help to increase the intensity.

1. Set the bench to about a 40-45 degree angle downwards.
2. Position your hands on the bar so that they are roughly just wider than shoulder width apart.
3. Make sure that your feet securely fastened to the bench.
4. Lift the bar off the rack and slowly bring the weight down to just about an inch above your chest.
5. Push the bar back up to the starting position, in a controlled manner.

These exercises will help to make sure that all the parts of your chest are getting hit. It is important to note that while flat bench press is in the middle chest section that this is an all around muscle builder for the chest.