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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We have all heard for years that the Big 3, or the bench press, deadlift, and squat, are essential movements for building overall mass and establishing a foundation of muscle. It’s true, of course. The chances of running into any sort of accomplished bodybuilder who admits he has never used three exercises are pretty close to nil. However, there are many advanced bodybuilders who do lessen the use of these movements, or even eliminate them completely, in the later years of their careers. They often cite the need for detailing their muscle bases, but the truth is that many the physiques of many bodybuilders, as they advance in age, cannot stand up to the brunt trauma that these exercises deliver. The joints, tendons, and muscles do wear down over time, as does cartilage in your joints which does bear much of the weight during the movements. Here are some more precise reasons why the “Big 3” might need to be moved out of your training protocol as you advance in your training years.

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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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The pullover machine is a unique beast in the gym. Many bodybuilders will approach it, but won’t be quite sure where to place it in their workout week. If they use it at the conclusion of their workout on chest day, they can scorch their chest to oblivion. The stretch is superb, and the results are undeniable. Bodybuilders including Frank Zane and the great Arnold Schwarzenegger swear by pullovers for rib cage expansion and overall chest and torso development. However, they often combined their chest and back days, something that today’s bodybuilders usually do not do. Today’s judging requires such a level of chest thickness and back detail that the body parts usually require their own day. Therefore combining the movements is not a viable option.

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Many beginner and intermediate bodybuilder have found great success with a push/pull training method.  It allows them to train half of their body’s muscles, twice per week.  This results in the training receiving a full-body workout twice each week, and gives them three full days of rest and recovery in which to grow.  This method is popular, especially among bodybuilders who are new to training and prefer to use machines in their training, as opposed to free weights.  Machines (Hammer Strength, Nautilus, and others) can provide a great foundation for teaching range of motion and allowing the bodybuilder to ‘feel’ the particular muscle group being targeted.  However, as one becomes more accustomed to these machines, their training gains begin to subside.  At this time, it’s essential to move to free weights and dumbbells.  This will keep growth constant, and will challenge the muscle groups in new ways.  However, this adjustment from machine to free weights should take place in an organized manner which allows for the most recovery and best use of rest time to continue hitting each muscle group twice weekly and still allow for adequate growth.

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Are you ready for a new way to improve your lagging hamstrings? It’s very likely you’ve never heard of this routine, even though you may have used it very extensively for other body parts. This is common. However, it’s time to break out of your old way of thinking and apply tried and true techniques to new areas of your physique which may be lacking.

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The most successful workout routines – those that deliver the best bodybuilding results – are those which we create ourselves. They utilize the movements we like best. They include those machines and lifting options available at the gyms we train in. After all, we all know how hard it can be to use one of those advanced FLEX magazine training routines in out home gym in the garage. Here are five upper-body bodybuilding movements which should be used when creating your own workout routine. Each of them involves the use of free weights, which delivers both strength and size. They are also movements which can be done in any gym, from an advanced commercial facility to an old Weider bench in the basement.

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