How To Build A Ripped, Rock-Solid Chest

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This article covers all of the basic principles of effective chest training including the most effective exercises and sample routines.

Flyes may have their place from time to time, but nothing can compare to the overall anabolic effect of high intensity pressing movements. I'm talking about the basic, bread-and-butter lifts such as heavy barbell presses, dumbbell presses and wide-grip dips.

There are no secrets, magic formulas or killer techniques that will "shock" your chest into massive growth. Stick to your basic presses, focus on overload and Progression, and I promise that 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 given 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 basic component of your chest routine.

Flat/Incline/Decline Dumbbell Press:

Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main 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 are not able to handle as much weight. In any case, a standard dumbbell press is an awesome movement that allows for great chest stimulation.

Wide-Grip Dips:

An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If pressing your own body weight is not sufficient then you can always add resistance using a weight belt. Dips are an excellent compound movement for overall chest development.

Here are a couple sample chest routines:

1) Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps

                            OR

2) Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps

Of course those are not the only combinations that can be used, you can mix those up a bit or use the ( flat / incline/ decline ) varieties where posible as mentioned.

Just remember...  all sets should stay within the 5-7 rep range and should be taken to positive muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week.

To learn about the proper methods for training all of your other muscle groups, visit this website: CLICK HERE 

You can gain instant access to a complete online video lesson series outlining the most effective techniques in detail.

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About The Author

Bill Strauss is a bodybuilding & nutrition expert, fitness writer for many online articles for over the past few years.

He's currently promoting a book for longtime friend /bodybuilding expert, fitness author and writer, Sean Nalewanyj.

In Sean's book he honestly and simply explains how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time.

To check it out, please visit his website > CLICK HERE