HOW TO TRAIN YOUR CHEST FOR MAXIMUM GROWTH

What can I do to lose my small, weak chest? This seems to be the most common weak point I hear about. Here are a few routines that are sure to blast new growth into your chest. Good luck!

The chest is a complicated muscle, and one of the larger areas of the body. In fact, you can have several different problems with the chest: good size but a weak upper chest, not that much size and still a weak upper chest, maybe your inner chest just isn't right, maybe your outer chest seems weak, or worse yet, maybe your chest doesn't respond at all and you feel your bench presses in your front deltoids and in your triceps instead of your chest.

Squeeze the chest muscles at the start, and do a slow, controlled rep - not some super fast rep, this isn't a race! Grip width and elbow angle in relation to the bar is important: you want a grip that's around shoulder width and elbows straight out at a 90-degree angle. However, play with both of these if it helps find a way to feel the muscles easier.

Barbell Bench Press

4 sets of 8-12 reps

 Incline Dumbbell Flyes 

 3 sets of 8-10 reps

 Barbell Incline Bench Press

 4 sets of 8-12 reps

Dumbbell Pull-over

3 sets of 8-10 reps

Top Workout to get a 3D Chest

The pectoral muscles are particularly complex. Training them is a major bodybuilding puzzle only the world's greatest detective could solve. Isolating the chest is difficult because the shoulders and triceps often take over on big pressing movements. The triceps typically fatigue earlier than the pecs, making it hard to hit the chest to actual failure. 

Here is a good chest workout at the gym for mass that I've used to build a bigger chest. Make sure you are getting proper nutrition so your body has the materials it needs to build you a bigger chest!

 Flat Dumbbell Bench Press

 incline dumbbell press

  Barbell Incline Bench Press

 Flat Bench Dumbbell Flyes

 Dumbbell Decline Bench Press

How To Get a Bigger Upper Chest

 To build a huge upper chest, you need a solid training routine to maximize its development. Learn how to get the ultimate chest!

How To Get a Bigger Upper Chest

The Routine

The routine will consist of 4 pressing movements and an isolation exercise. I feel that this will focus on building mass, but the isolation exercise will hit the pecs in a different way, and result in more growth. I was using a 3-1 upper/lower ratio. This means that I would be doing 3 exercises for my upper chest and 1 for my lower chest.

Barbell Incline Bench Press

 Incline Dumbbell Press

Machine Bench Press

 Cable Crossover

Recommended For You

Top 3 Chest Workouts for Mass

 Try these 3 great chest workout programs for size!

1. Flat-Bench Dumbbell Press

 With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages.

2. Incline Dumbbell Flyes

 Not many single-joint exercises made the list, but this is one of our favorites. It's an effective move to isolate the pecs after completing your multi joint exercises. Cables allow for continuous tension throughout the exercise full range of motion. If you've got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.

 3. Dumbbell Pullover

Arnold did it to stretch his lats and chest because he believed they helped to expand his rib cage for further growth. Lower the weight to a count of five, then bring it on your chest to a one-count. Press the top as hard as you can before lowering the weight again.

Chisel your chest

Face it: The bench press is irreplaceable. No guy should completely eliminate the exercise from his workout. But the truth is, you can build lots of muscle in your chest and arms—and boost your bench—without lifting a barbell or a dumbbell, or using a machine.

We’re conditioned to thinking that using weights is the only way to develop a strong, muscular chest. But at the Institute of Human Performance in Florida, USA, the opposite of what you’ve learned is done. They use no weights, no spotter and no bench—which means you can do the entire programme at home.
We’re talking about pushups. You’ll shred fat, boost strength, stimulate new growth, and carve eye grabbing pecs by blasting through 60-rep push up sets. After this routine, you’ll wonder why you ever tried anything different.

Push your growth

Follow these three steps to add layers of new muscle in just eight weeks. The fi rst step builds your endurance, the second step increases strength, and the final one adds explosiveness and speed so that you can pack on more size.
Before starting the programme, you should be able to do 20 consecutive pushups. If you can’t, then build your strength with this three-week prep: Three days a week, do three sets of pushups, resting three minutes between sets. (A set is as many pushups as you can complete.)
The entire workout uses variations of the standard push up. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body back to the starting position by straightening your arms. To add difficulty, perform the exercise with your hands on a medicine ball.

Week 1 and 2

Perform these exercises three days a week in the order shown, with a day of rest between workouts. Complete three sets of each pushup, resting two minutes between sets. Aim for sets of 10 to 15 reps; if you can’t reach that goal, do as many reps as you can.

Wide Pushup Do a standard pushup, but with your hands wider than shoulder-width apart.

Diamond Pushup Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.

Alternating shuffle pushup Start in pushup position. Move your right hand to the left until your two hands are next to each other. Now slide your left hand farther left until your hands are shoulder-width apart again. Do a pushup and repeat the process, this time moving to the right and doing another pushup. That’s one rep.

Weeks 3, 4, 5, and 6

Perform these exercises two days a week. Complete four sets of each pushup type, resting two minutes between sets. Aim for 10 to 15 reps in each set. For these pushups, you’ll need a four- to eight-inch-high box or step.

One-arm pushup Do a pushup with your right hand on the floor and your left hand on the box. Switch arms and repeat. That’s one rep.

Crossover box pushup Do a one-arm pushup with your left hand on the box. From that position, lift your right hand and place it beside your left hand on top of the box. Move your left hand to the floor so your hands are shoulder-width apart. Do a pushup. That’s one rep.

Hands-on-box Diamond Pushup Perform a diamond pushup, but with both hands on the box.

Dynamic Box Pushup Place your hands on a box in the diamond pushup position. Lower your body and press explosively off the box, your hands landing on the floor with the box between them. Lower your body and press explosively up so your hands land on the box in the starting position. That’s one rep.

Weeks 7 and 8

Complete the exercises in step 2 as a circuit, performing one exercise after the other with no rest. Try to perform 10 reps of each exercise. Do this twice a week, and allow three or four days of rest.