Do you want to know the truth about achieving ripped chest muscles? Everyone wants an enormous chest. Unfortunately, it is 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 Ripped Chest Muscles
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:
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 stress to the chest’s upper region, 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. Their primary advantage 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 since one arm can’t cheat on the other. The only drawback is that you cannot handle as much weight. A standard dumbbell press is an outstanding movement that allows great chest stimulation.
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 insufficient, you can always add weight using a weight belt. Dips are an excellent compound movement for overall chest development.
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 Ripped, Chest Muscles
To achieve a ripped and rock-solid chest, there are three main things you need to focus on: training, nutrition, and supplementation.
Thus, the best foods are steak, salmon, bison, beans, fruits, and vegetables. Eat quality foods, and you will get quality results. 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 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!