Chest Building Routines and the Best Chest Exercises To Increase Bulk

A large thick trunk is usually one of the main goals of any weight trainer or bodybuilder .

To understand how to build a massive chest must first understand what are the chest muscles and how to target them specifically .

In building a strong , powerful chest muscle series aim : pectoralis major and minor, and to a lesser extent the serratus , intercostals and front deltoids .

The main and most visible muscle of the chest is the pectoralis major . It is a thick triangular muscle fan of the whole region of the breast shape . It is connected to the skeleton at three different points , sternum, the clavicle ( collarbone) and shoulder (armpit ) .

The chest is divided into two sections, the section of the clavicle that is the top of the muscle is connected to the clavicle and the sternum, which is the lower part of the muscle is attached to the sternum . While connected in two different areas , remain the same muscles .

There is a misconception that the higher CPE ( section of the clavicle ) is the pectoralis major and pectoralis minor ( section sternum) is the breastplate . This is not the case.

The pectoral muscle is a lower triangular actually located under the pectoralis major and is generally not visible. However, this muscle is formed together with the breastplate, and when he grows up , he can help push the chest to give the appearance of a larger chest .

The serratus (small muscles located along the wall of the chest and around the ribs) , intercostal ( small muscles placed between each rib) and front deltoids ( shoulder muscles ) are all muscles, while not part one's chest , each performs a stabilizing function for chest exercises and when developed properly help give the definition of the chest.

Pressing the muscles from different angles with different exercises will achieve maximum growth of all muscle fibers in the shortest time possible.

The best chest exercises to increase the volume , strength and mass are compound exercises . Those used primarily for shaping and toning are isolation exercises .

Compound exercises involving the use of more than one group of muscles through different joints for exercise movement . The isolation isolate the muscle work efficiently and do exercises that involve movement if a seal.

Chest Exercises to increase volume compounds include the bench press ( and variations ) , pushups, and dips . While isolation exercises include openings, pec dec , cable crossover and dumbbell resistant .

There are other exercises out there , but these are just some of the most common.

Here's one of my routines to build the original chest designed to attack the Pec muscle from 3 different angles . It also provides toning and works effectively support other muscles mentioned above. All exercises should be performed with light heavyweight and the target number of repetitions in each set are listed in parentheses:

Incline Bench Press 3 sets (12, 10, 8 )

Dumbbell Bench Press 3 sets (12, 10, 8 )

Side Flye 2 sets ( 12, 10 )

Decline Bench Press 2 sets ( 12, 10 )

As a note, the best chest exercises to increase the volume are compound exercises performed with dumbbell . This is because that allow each side of the body to work independently with full range of motion. However, the limits to the range of dumbbell weights in the gym or at home or old injury may mean that you can not use weights all the time. This is when you should use a bar.

This chest routine will give you a solid foundation on which to develop a powerful thick chest . I recommend using a training log to track your progress so you know what you have to overcome every time you step foot in the gym. Then , when exceeded the target of the representatives or bundles 13 , 11, 9 , is the time to increase the weight .