ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Exercise & Fitness»
  • Weight Training

Advanced Chest Building - Finally Get that Chiseled Chest You've Always Wanted!

Updated on February 25, 2014

If you want to build a chest that makes people do a double take when they see you shirtless then you need to read this article.

When you properly structure your workouts and utilize a variety of different exercises then you can amp up your chest building efforts faster than you ever thought possible.

By the end of this article you will be ready to build an impressive and chiseled chest.

Your Workout Needs Structure

You can’t go into the gym with no set plan and just “wing it”. You have to have some type of plan and keep track of your results so that you can be sure that you’re making progress and working yourself as hard as you did before, if not more. If you don’t know what you did last time then you might just lift until you feel like you did a good enough job.

But if you have your results right in front of you and you know what you have to do then you can quickly move through your workout and be sure that you’re getting the training you need. This also helps you push harder because you’re hoping that you can outdo what you did last time.

If you’ve hit a plateau with your chest building then you might want to look into drop sets. To perform drop sets all you have to do is “rep out” at a certain weight (which means going to failure) and then quickly take some of the weight off. Then, without a break, pump out a few more reps at the lower weight until you hit failure again. Then do the same thing; drop some weight and rep out again without taking a break. This can really help you stress your chest muscles to the max and spark a lot of new muscle growth.

Another thing you want to pay attention to is your timing. You don’t want to lift with sloppy form; keep control of the weight and you’ll see more benefits from your lifting. Lower the weight for a count of 3, pause at the bottom and then raise the weight for a count of 2 and squeeze your chest muscles at the top. This will help you REALLY work your chest to its limit! But you don’t have to do all of your chest building on the bench.

Don’t Forget About Push Ups

You need to add variety to your workouts so that you don’t get bored and your chest doesn’t get too use to your workout. Keep your body guessing and it will continually grow. Change up your workouts and you’ll never get bored with going to the gym. So you don’t want to forget about the classic chest exercise called push ups.

You can do a variety of different kinds of push ups to work your muscles from all angles. Since you want to target your chest muscles, you may want to focus a lot on doing push ups with your hands wider apart. By widening your hands you put more of the focus on your chest muscles. So place your hands farther apart than shoulder width to really target your chest. You can also do wide grip bench pressing if you’d like.

But your triceps also play a big role in your chest building efforts, especially if you’re benching, so you’ll want to target them too. You can do diamond push ups where you place your hands together, directly under your sternum, with your index fingers and thumbs touching so that your fingers form a diamond. This takes a lot of the stress off of your chest and puts the load onto your triceps. You can also target your triceps while benching by using a close grip on the bar.

And if you think push ups aren’t challenging enough for you then let me help you make it a bit more difficult. Elevate your feet on a bench while you do pushups to increase the amount of bodyweight that your arms have to support. The higher you elevate them, the harder it will get. You can also do push ups with a clap to bring plyometrics into it. This will help you perform a very explosive movement where you catch yourself just before you hit the ground. If you’re a real stud then try out some wide push ups with a clap with your feet elevated. These exercises will help you build a powerful chest through push ups but there are more exercises you can be doing.

The Big Three

The most common question someone will ask you when you tell them that you lift weights is “how much can you bench?” so it’s a no-brainer that you’re probably going to be benching at some point. The bench press is a compound movement that involves your chest, shoulders and triceps. You already know that you can add variety by widening or using a closer grip to target your muscles differently but let me help you a little bit with your form.

When you’re using a normal grip for flat benching, you don’t want to let your elbows flare out to the sides. Try your best to keep your elbows tucked in to your sides and you’ll find that you can lift heavier and it puts less stress on your shoulders. You also want to pull your shoulder blades together under you so that you can push more off the bench. Those are tips I learned from a powerlifter and if anyone knows how to build a ripped chest it’s a powerlifter. This will help you excel in benching and lower the risk of you injuring your shoulders.

But if you want more variety then you can add in incline benching and dips. By adding an incline to your bench you bring your shoulders more into the exercise and you hit your chest muscles from a different angle. If you have too much of an angle, you’ll end up doing military presses and be pretty much working your shoulders directly. And by doing dips you can really boost your tricep strength which will in turn increase the amount of weight you can bench press. Remember that I said your chest AND your shoulders and triceps are involved in benching. So if benching is going to be your holy grail to an amazing chest then you need to work the supporting muscles too. You are now ready to build a jaw-dropping chest.

These methods are proven to build a chest that not only looks good but is incredibly strong. When you have a structured workout, practice good form and perform a variety of different exercises then you are practicing truly advanced chest building. You can now build a chest that is the envy of everyone in the gym.

Have Any Chest Building Tips to Share?

    0 of 8192 characters used
    Post Comment

    • jclaffee profile image

      Jesse Claffee 5 years ago from Winston-Salem, NC

      Great information here! Adding variety to your workout is excellent advice. I've been avoiding plateau for over a year now using the same concepts you've outlined in this article. I wish I'd heard advice like this when I first started lifting.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      Very true getgoingcanada, a lot of people don't think push ups are challenging enough... but in reality there are so many ways to make it harder so that you can work your chest differently than just benching all the time.

    • profile image

      getgoingcanada 7 years ago

      Great hub! Most people forget about doing pushups.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      I hope these ideas can help spark some new muscle growth in your chest, WebDesignDoctor!

    • WebDesignDoctor profile image

      WebDesignDoctor 7 years ago from Atlanta, GA

      This is some great stuff Bendo! I have my chest and arms workout tonight and I learned a lot of techniques from your hub that will help my chest workout! I am excited to try them out! Anyways, keep up the good work, your hubs are a breath of fresh air!

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      I'm glad I could help, chinemeremz! I'll be writing a handful of other fitness articles in the coming weeks. Good to have you as a reader.

    • chinemeremz profile image

      chinemeremz 7 years ago

      Thanks Bendo, your hub and video was just what I needed cos I cant Afford work out lessons form the experts.

      I hope you give out more resources.

      It was wonderful reading this.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      Thanks for reading, Hello, hello,!

    • Hello, hello, profile image

      Hello, hello, 7 years ago from London, UK

      Well written information but I don't think I will get into that anymore. But it is a great hub.