Pectoral training can be a very confusing ting, given the wide variety of exercises and routines out there. Here is a breakdown of the seven most effective exercises for building and shaping the pectorals. Other movements should be used occasionally, but these seven movements should be the cornerstone for your mass building chest routine.

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The bench press is one of the most complex movements one can complete in the gym. This may seem odd to many trainers. After all, you lie down on the bench, grab the bar, and just press the weight. If you can move it, then you rep out with the weight. If you can’t, then a spotter needs to pull the weight off of you. It’s not rocket science, right? Actually there are some techniques or methods that you should be employing to make your benching safer and more productive. Let’s check them out!

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Decades ago, bodybuilders didn’t use the bench press as a chest movement. They used it as THE chest movement. Men such as Surge Nubret would complete up to 20 straight sets of bench press in a single workout. Instead of Monday being chest day, it would be considered Bench day. Obviously, today we know enough about human kinesiology to realize that a wide variety of movements is required to develop a thick and complete chest. However, when you look back at photos of bodybuilders from the 60s and 70s, you might notice something – their chests were as good as, or better, than the chests we see on many bodybuilders today! They used a limited variety of movements, but they were able to develop thick chests with that incredible upper shelf that rivals those we see in bodybuilders today, despite the generation of sports and chemistry technology advancements.

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Are you satisfied with your chest progress? Do you feel you’re getting the most out of your training? It may just be time to re-evaluate your training practices to determine if you are undermining your efforts in any way. Here are a few questions you should ask yourself before you hit the gym for your next chest training session.

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Bodybuilders love to bench press. It’s a movement which allows one to demonstrate his strength, and pump up most of the upper body at the same time. Chest, triceps, and shoulders all receive stimulation from this very useful movement, and body mass grows as a result of its use. In some individuals, however, the movement does lead to problems in chest development. Whether it be due to short arms, chest shape, muscle insertion locations, or just plain lifting technique and feel, many bodybuilders develop great shoulders and triceps, but poor triceps, as a result of using the bench press.

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We’re always looking for ways to shock our bodies into growing. It’s only when we find new ways to challenge our physiques – with new rep ranges, movements, or other variances – that growth occurs. Well, this body part split may be just what you’re looking for. You start with a week of super-intense training, then scale back for a week. Check it out!

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When one thinks of the greatest chests in bodybuilding history, names like Arnold, Sergio, and Ronnie come to mind. These men possessed chests that were nearly perfect, in terms of genetic shape and thickness. While there is a very good chance you will never possess pecs which are as square, thick, and vascular as theirs, there is a good chance you have the potential to greatly increase the squareness and thickness of your own pectorals. All you need are some common sense training protocols.

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We’ve all been asked “how much ya bench?” by a non-trained person about a hundred times in our lives, correct? Perhaps as a result, the chest is the body part that most bodybuilders tackle first when they enter the gym. Many beginner bodybuilders are solely flat bench pressers for the first year or three in the gym, and this is okay for establishing a baseline of muscle for future growth. However, there comes a time for maturing chest training so that a well-balanced chest sits atop your upper body. Here are some tips and tricks to follow for complete chest development.

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Many beginner bodybuilder just “bench” for chest in the incorrect mindset that it’s adequate for growth. It’s not. The chest is actually set up of a few different cross-sections, each with different purposes and affected by different exercises. Let’s learn more about the anatomy, and then consider one method for ensuring each of these four key areas receives maximum training stimulation.

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Each time you walk into the gym, there is a magic number you are faced with – the number of sets you should complete before its time to put down the metal and walk out of the gym. Train with anything less than that and you’re short-circuiting your growth by not properly stimulating the muscle groups. Complete any more sets than that, and you’re over-training. It’s a tough task to find that optimum number of sets. But if you follow some basic guidelines, and listen to your body, you can do it. Let’s answer a few questions and create a sample chest workout.

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