Follow this simple yet very effective guide to packing mass on your chest. All bodybuilders want to have a show stopping chest, period! However what a lot of bodybuilders do is make some very fundamental mistakes which results in very little growth. Here at KagedMuscle.com we can show you how to avoid these errors and put you on track to make some serious gains.

            First of all you must be able to understand why many bodybuilders fail to make good progress when training their chest. To begin with they make the flat bench press the focal point of every chest workout. Secondly they give their ego a great workout every week, unfortunately not their muscle fibers. Finally, they often focus too much on the wrong areas of the pectorals.

            The flat bench press is indeed a great exercise, however flat bench dumbbell press is even better. This is because using dumbbells you put extra stress on the targeted muscle group, you are able to achieve a better contraction at the top of each repetition and you also lower the risk of injury to the shoulder. Dumbbells also bring your surrounding fixator muscles into play which helps increase your strength even more. Therefore, next chest workout be sure to absolutely obliterate your pectorals with some super heavy flat dumbbell presses.

            When looking to build a complete looking chest it is vital you target all of the areas. Therefore you must get plenty of incline work done each chest workout, as well as decline. Using an incline bench allows you to develop the upper chest, creating more cleavage running from the top of your chest. It also ties your chest in better with your anterior (front) deltoids. With all of this being said, you should get some heavy incline dumbbell presses in straight after your flat dumbbell press.

            In order to stretch the entire chest muscle group you should polish your workout off with heavy, yet concentrated dumbbell flies. This exercise is brilliant because what it does is completely annihilate the chest muscle fibers. Flies are also great because they ensure you have absolutely nothing left.

            When looking to really pack on some serious size and thickness to your chest you want to keep your reps fairly low and use as much as weight as possible without compromising your form and contraction. Therefore aim for repetitions between 8-12 per set, failing on each one. Perform at least 3 sets of each exercise, preceded by at least one warm up set of around 20 repetitions. Apart from warming the joint and minimizing injury, warming up the targeted muscle group pumps blood into the area. As a result your growth rate is drastically enhanced as nutrient absorption improves.

            As a final pointer with regard to training your ego, what this means is to put your form first. Gyms are full of Ronnie Coleman wannabes who think they look great ‘pressing’ 200kg on the bar when their training partners getting more of a back workout by spotting them. This is a typical case of somebody feeling the need to impress others by attempting to do something they just can’t do, and is of no benefit to them and can in fact injure them. Whatever you do, in order to build an Olympian chest you need to throw this attitude out of the window and focus on getting the right amount of reps with good solid form. By practicing this you will look like you can bench press 250kg even of you can only do half whilst those numpties are still strutting around with a flat chest. Which one would you rather be?

            There you have a very basic yet very effective chest workout where you can’t really go wrong. The advice given is based upon opinions of some of the industries best and is determined from experience, not speculation.

‘Knowledge is power’ Team KagedMuscle