You need strong chest!
Pectoral muscles a.k.a. “chest”, “pecks” are a muscle group that make up the chest area.
There are four muscles that exert a force on the upper limb:
Primary role of those muscles is flexion, abduction and internal rotation of the humerus.
“Pecs” have very important secondary role which is to look good, and you need strong chest for that!
Let’s talk about that.
What do chest do?
We use chest muscles for many daily activities.. whether we lift, push or hold any items or just breathe.
The most dominant muscle in chest area is Pectoralis Major. It’s role is to move shoulder joint in four directions and keep arm attached to the body.
A small triangular muscle that is right beneath the pec major is Pectoralis Minor. Each of pec minor muscles attaches to the ribs and scapula allowing it to assist with pulling down and spreading apart of scapula while breathing.
Serratus Anterior attaches to the ribs near the pectorals. It movers scapula forward and up. Because it enables a person to throw a punch, it has a nickname “boxer’s muscle”.
Last but not least, we have Subclavius whose role is the stabilization of collar bone during movements of shoulder and arm.
Why are strong pecs as useful as they are badass?
Strong chest contribute to overall upper body strength. They improve your ability to push different items, whether it is a barbell, couch or a heavy door.
In combination with shoulders, they are intrinsic in throwing and swinging actions.
They are great for your posture, but back should also be developed.. One does not go without other.
And did I mention that they look awesome?
Ok, let’s talk how!
For acquiring big chest there are few things that need to be done:
- Every week you need to get stronger in pushing movements
- Work on your chest 2-3 times a week
- Hit all chest parts
- Recover
First point means that you should follow linear progression programming approach. It can be done in few ways, either you raise number of repetitions or weight.
This will certainly get a post on its own, but for now, let’s just say that you raise repetitions until you come to certain threshold (3 sets of 10). When this is accomplished, you rise weight and work with it until you reach that threshold again.
Chest are a muscle group which recovers relatively quickly.
Most of the times, recovery lasts for 2, 3 days max and after that you need to hit chest again to stimulate new growth. You don’t have to, but in that case you leave muscle gain on the table.
Not all exercises work on same chest part. That is the reason why you need to incorporate different chest movements and not discriminate between them.
Yes, you should not do flat bench only bro!
What does recovery mean? You are recovered when you are not sore and feel as if you can handle a chest workout again.
Exercises
Finally, let’s talk exercises. Every barbell movement can be done with dumbbells as well.
Pushups
I know you expected Barbell Bench Press, but pushups are the number 1.
Pushups are classic movement which can be done anywhere anytime. They are perfect and simplest chest exercise which should be found in everyones programming. You are never too strong for pushups.
You can incorporate them at the end of push workout when your pecs are already exhausted and it is very important to feel that stretch in bottom position.
If you can do a lot of them, try doing deficit pushups. That range of motion is even more beneficial for hypertrophy.
Barbell Bench Press
Yes, I know you knew it.
I just love the way this name sounds.. Barbell Bench Press.. I had to say it out loud.
This exercise is so good. It is a great mass and strength builder for almost all pectoral area, triceps and frontal deltoids (shoulders) with emphasis on mid chest fibers (sternal heads).
There are many pathways to getting strong, very easy to load and easily customizable, from bench setup to technique.
You have to have a certain variation of bench press in your programming.
Before starting the movement, maximally contract the scapula, that will amplify weighted stretch on your chest!
PUSH BRO!
Incline Barbell Press
As we mentioned in our build up, one should not only work flat bench press. It is very important for pectoral development to work on entire area, and not just on middle part. With Incline Barbell Press we put more emphasis on upper pectoral area (sternal heads).
Ideal angle for this movement is between 15 – 30 degrees. Some setups do not have possibility to customize the angle but it is possible to narrow it with arching the back. Just remember that your chest should never be higher than your chin!
With this exercise it is barbell path is extremely important. On fully stretched position, it should be positioned little. below your clavicle bone.
That’s it!
Ps. Don’t forget to contract the scapula!
Dips
The squat of the upper body, perfect calisthenic compound movement which is easily programmed, scalable and loadable.
They are perfect for adding mass and strength primarily targeting lower pecs and triceps. What makes dips so good is that there are lot of assisting muscles in a movement. Frontal deltoids, entire upper back and lats. It’s no secret that it was staple movement of golden era.
Work on them using slow eccentric and pause in stretched position. When you can do more than 20 reps, feel free to put belt on and add weight.
You need dips, do them!
Dumbell Pull-Over
Dumbbell pullovers are a compound upper body movement which targets pecs, lats, teres major, triceps, frontal deltoids you name it.
It is possible to change which muscles get hit the hardest with elbow direction.
The movement pattern of the exercise focuses on moving the arm in the shoulder joint, therefore creating mobility in this area.
Technique and breathing is important and the goal is not to lift the hardest weight, but to feel the stretch.
It is always about the stretch, more stretch the better, especially in case of this movement!
Dumbbell Flyes
Looking for a way to isolate chest muscles?
Dumbell Flyes hit the chest from different angle and do not require too much weight.
Perfect exercise after heavy compound chest movements which can be done with cables or dumbbells in all covered angles.
Conclusion
Easy right?
All you have to do now is hit your chest at least 2 times a week from multiple angles, eat right recover and hello strong pecs.
Ok, easier said than done.. but at least you got nice list of exercises!
Hit that chest bro!