Too often I see inexperienced lifters that slave away on the bench doing endless presses and even cable crossovers, all in the search for thick, full pecs. The fact of the matter is plain and simple: building an impressive chest is not complicated at all...if you know the secret.

To get huge gains in your chest, the keys are effort, consistency, and steadily progessing in both repetitions and weight.

In order to provide stimulation to the chest using weights, use one of two motions: a flye or a press. The greatest bang for your buck with a chest workout comes from pressing movements.

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Although flyes do have a purpose occasionally, nothing compares to what intense pressing movements do from an anabolic effect perspective. Yes, I'm referring to the bread-and-butter, basic lifts that include things like wide-grip dips, dumbbell presses, and heavy barbell presses.

In a sense, the secret is there really are no killer techniques or magic formulas to magically "shock" your chest so that you experience massive growth. The key is to stick with basic presses, and focus on both overloading and progressing. By doing this, I promise you will see very impressive gains.

To give you even more details, here are the most effective lifts to successfully pack muscle on the chest time and time again...

Barbell Bench Press: Flat, Incline, and Decline

Any effective chest routine consists of a standard barbell press. This compound movement provides the given range of motion the best ability to handle the most weight.

Your incline press shifts most of the stress to your chest's upper region, whereas the decline bench targets the outer/lower region of your chest.

The flat bench press provides an equal workout to both your upper and lower chest regions.

My recommendation is to perform a standard barbell press for maximum effect during your chest routine.

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Dumbbell Press: Flat, Incline, and Decline

Dumbbell presses provide yet another highly effective and basic movement for stimulating the development of your chest. Their main advantage over using a barbell is that you can move through a very natural range of motion, which helps you avoid shoulder injuries.

Since one arm can't "cheat" for the other, dumbbell presses also prevent the occurrence of strength imbalances.

The only drawback with using dumbbell presses is that they hinder your ability to handle as much weight as a barbell press.

Having said that, a standard dumbbell press provides a nice movement to get really awesome chest stimulation.

Wide-Grip Dips

Wide-grip dips are often a chest movement that is overlooked. Rest knowing that the wide-grip dip is an amazing and powerful exercise for chest gains. Make sure you utilize a grip that is wider, and be sure to lean forward so that the stress is shifted from your tripceps onto your pecs.

Of course, if your own body weight does not provide a sufficient press, you can feel free to add a weight belt to provide greater resistance. Dips are a fantastic compound movement for chest development overall.

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Chest Routines You Can Use Right Now

Routine #1 to Build Your Chest

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

Routine #2 to Build Your Chest

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

Make sure to keep every set within a range of 5-7 reps, and take each set to concetric muscular failure. Be sure to write down each workout's details so that you can focus on a progression in either reps or weight from week to week.

Would you like to learn the proper methods for training your chest, legs, back, shoulders, arms, abs, and any other muscle group? Would you like to gain instant access to private online video lessons that completely outline these techniques in step-by-step detail, providing a no-fail system you can use beginning today to get the body you've always wanted?

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