Just because your chest looks more like the lowly foothills instead of the Alps doesn’t mean you can’t get your chest to bulk out, and quickly. Even if you spend countless hours under the bar, understanding the chest muscle and how it operates will allow you blitzkrieg your chest with a methodical approach that is sure to help you stack gains.
You might not come out the other side looking like Lou Ferrigno, but I assure you, you will see a noticeable increase in your overall chest mass.
Let’s dive right in. Clearly you only have one chest, but that doesn’t mean you can work it out as a singular unit. Your chest muscle is actually broken down into 3 different sections: upper, middle and lower chest. Combating each of these sections with different workouts, grips, angles and postures is key to maximizing your workout and actually building visible muscle.
The most common chest exercise is the standard bench press. Which is ideal for developing the middle chest muscle. About half of the workouts that are geared to maximize this area are going to be done on a standard flat bench. The pitch of the flat bench forces this part of the chest to react and strain optimally.
The incline bench is best used to attack the upper chest. The degree of incline should be between 25-50% to force the upper chest into action and stimulate this area.
As for the lower chest, the decline bench will be your best friend for hitting this area. The bench should be set between 25-50% declined. This insures the lower chest muscles will be the first to react to the strain of weight.
With a basic understanding of the chest, the different sections and their basic attacking position; Here are the top 5 workouts to build maximum mass: