• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • About Us
  • Contact
  • Search Site
  • Sitemap
TF Clark Fitness Magazine Logo TF Clark Fitness Magazine Logo TF Clark Fitness Magazine

TF Clark Fitness Magazine

The Best Information On Fitness

  • Home Page
  • Bodybuilding
    • Abs – How to Create a Killer Six Pack Stomach
    • Arms – How to Develop the Most Massive Guns
    • Back – How to Tone and Build Your Muscles
    • Celebrity Trainers
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Chest – How to Chisel Armor Like Pecs
    • Legs – How to Develop Quadriceps, Butt, and Hamstrings
    • Professional Bodybuilders – What You Can Learn From the Best
    • Shoulder Workouts – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – How to Use Workouts to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – How to Use Food to Create Your Dream Body
    • Natural Activities – How to Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Coronavirus Journey
    • Emotional Health – How to Focus on Your Feelings
    • Healthy Living – How to Get Results Away From the Gym
    • Men’s Health
    • Mental Health – How to Nurture a Healthy and Fit Mind
    • Physical Health – How to Protect Your Greatest Asset
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Work Place – How to Create a Healthy and Fun Career
  • Workout Plans
    • Fat Loss Workout Program
    • Home Workout Program
    • Pre-Exhaustion Workout Program
    • Post-Exhaustion Workout Program
    • Strength Training Workout to Build Athleticism
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator

The Truth About Achieving A Ripped, Rock-Solid Chest

May 26, 2022 by Terry Clark 1 Comment

Do you want to know the truth about achieving a ripped, rock-solid chest? Everyone wants an enormous chest. Unfortunately, it is all too common to see inexperienced lifters slaving away on endless bench presses and cable crossovers searching for full, thick pecs. 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.

The chest comprises two major heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights, you will use one of two motions: a press or a fly. If you want the greatest bang for your buck from your chest workouts, the actual gains lie in the pressing movements.

The Simple Process to Building a Ripped Rock-Solid Chest

Flyes may have their place occasionally, but nothing can compare to the overall anabolic effect of high-intensity pressing movements. Of course, we are talking about the basic bread-and-butter lifts such as heavy barbell presses, dumbbell presses, and wide-grip dips. Save the pec-deck and cable crossovers for the pencil-necked geeks on the treadmill; bodybuilders train with natural lifts.

Building a thick and well-developed chest is relatively simple. There are no secrets, magic formulas, or killer techniques to “shock” your chest into massive growth. Instead, stick to your basic presses, focus on overload, progression, and proper form, and I promise you will see impressive gains. Here are the most effective lifts for packing muscle onto the chest:

man bench press Chest exercise Chest Workout Man performing a bench press TF Clark Fitness Magazine

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 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 fundamental component of your chest routine.

Flat/Incline/Decline Dumbbell Press:

Dumbbell presses are another essential and highly effective movement for stimulating chest development. The primary 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 cannot handle as much weight. Overall, a standard dumbbell press is an outstanding movement that allows great chest stimulation.

Wide-Grip Dips:

We often overlook the wide-grip dips, a fantastic movement for the chest. Use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If pressing your body weight is not sufficient, you can always add weight using a weight belt. Dips are an excellent compound movement for overall chest development.

muscular man chest arms dips Secondary Muscles Chest TF Clark Fitness Magazine

Here are a couple of sample chest routines:

1) Flat Barbell Bench Press: 3 x 8-12
Incline Dumbbell Press: 3 x 8-12
Wide-Grip Dips: 3 x 8-12

2) Incline Barbell Bench Press: 3 x 8-12
Wide-Grip Dips: 3 x 8-12
Flat Dumbbell Press: 3 x 8-12

All sets should stay within the 8-12 rep range, and you should perform them to almost muscular failure. Record the details of each workout you perform and focus on progressing in either weight or reps from week to week. There is nothing more to it than that. Good luck!

The Last Word about Achieving a Ripped, Rock-Solid Chest

To achieve a ripped and rock-solid chest, there are three main things you need to focus on: training, nutrition, and supplementation. And the best way to do that is by using compound exercises that work multiple muscles at once and by eating a healthy diet low in processed foods and high in lean protein and fiber. Thus, chicken, fish, beans, fruits, and vegetables are the best foods. Also, get 8 hours of sleep because your body produces hormones and builds and repairs muscle while you sleep. Finally, choose quality over quantity. The best workouts are the ones you do correctly. For example, it is better to do five pushups right than do 40 pushups wrong.

While some people may convince you it’s all about genetics or expensive machines, anyone can achieve a great chest with dedication and hard work. By following the advice in this article, you, too, can sculpt the chest of your dreams. So what are you waiting for? Start training today!

facebookShare on Facebook
TwitterTweet
FollowFollow us
PinterestSave

Filed Under: Chest - How to Chisel Armor Like Pecs Tagged With: Bodybuilding, Muscle, Workout

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

RSS
Follow by Email
Facebook
Facebook
fb-share-icon
Twitter
Visit Us
Follow Me
Tweet
YouTube
YouTube
Pinterest
Pinterest
fb-share-icon
Instagram

E-mail Newsletter

More to See

30 Minute Chest Workout

30 Minute Chest Workout – Try this Routine to Build Mass

December 21, 2021 By Terry Clark

Vince Sant Fitness Trainer

Vince Sant – How V-Shred Became a Household Name

November 1, 2021 By Terry Clark

Leg Day Workout Sexual Performance

Leg Day Workout – How to Improve Sexual Performance

September 6, 2021 By Terry Clark

Chloe Ting 2 Week Shred

Chloe Ting 2 Week Shred Challenge – Can It Burn stomach fat?

June 7, 2021 By Terry Clark

Duffy Gaver Fitness Trainer

Duffy Gaver Fitness Trainer – Uses 3 Pillars of Exercise

April 1, 2021 By Terry Clark

Arnold Schwarzenegger Bodybuilder

Arnold Schwarzenegger – The Greatest Bodybuilder of All Time

December 17, 2020 By Terry Clark

Home Workout Lose 10 Pounds

Lose 10 Pounds – Try this Meal and Workout Plan

December 10, 2020 By Terry Clark

how to gain 20 pounds of muscle fast

Diet and Workout Plan – How to Gain 20 Pounds of Muscle Fast

October 15, 2020 By Terry Clark

muscular well-defined back

Muscular Defined Back – The 4 Best Exercises

August 10, 2020 By Terry Clark

Low Carb Fast Food - A List of the Top 10 Places to Eat

Low-Carb Fast Food: A List of the Top 10 Places to Eat

July 24, 2020 By Terry Clark

More Posts from this Category

Get new posts by email

Footer

Search

The Journey

We Started TF Clark Fitness Magazine to motivate people to step beyond their limitations and equip the community with tools that will teach them to create comfort and maintain health in their lives. Also, we believe every person has the capacity and capability to exceed their goals. Our mission is to provide ample resources through our fitness content to those individuals to uplift their lives. We take pride in dedicating all our efforts to the betterment of the community.

Archives

  • June 2022 (27)
  • May 2022 (62)
  • April 2022 (66)
  • March 2022 (40)
  • February 2022 (30)
  • January 2022 (23)
  • December 2021 (37)
  • November 2021 (44)
  • October 2021 (42)
  • September 2021 (51)
  • August 2021 (41)
  • July 2021 (19)
  • June 2021 (20)
  • May 2021 (25)
  • April 2021 (10)
  • March 2021 (12)
  • February 2021 (2)
  • January 2021 (8)
  • December 2020 (14)
  • November 2020 (5)
  • October 2020 (16)
  • September 2020 (39)
  • August 2020 (24)
  • July 2020 (33)
  • June 2020 (39)
  • May 2020 (37)
  • April 2020 (16)
  • March 2020 (17)
  • February 2020 (7)
  • January 2020 (1)
  • December 2019 (2)
  • November 2019 (1)
  • October 2019 (2)
  • September 2019 (7)

Copyright © TFClark Fitness Magazine. All Rights Reserved. - terry@tfclarkfitnessmagazine.com