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Say it with your chest

Updated on September 18, 2013

A well define strong chest say masculinity; it is one of the sexiest muscle to develop. With strong chest muscles a man can proudly hit the beach shirtless, instead of wearing a t-shirt (you wouldn’t take that t-shirt off no matter how hot it is outside). To develop strong chest muscles with a defined look you need to work on both your minor and major chest muscles. In order to maximize your efforts you need to focus on other parts of your body.


Training your leg muscles will release muscle building hormones such as testosterone and growth hormones. This will boost your chest building efforts. Squats and dead-lifts can also help improve how much you bench (bench press is a great way to build chest muscles).


Your shoulders allow you to endure chest workouts longer.


Focusing mainly on your chest can result in poor posture; it gives you an unbalanced look making your efforts go unnoticed.

Key points for a defined chest

Developing a nice chest to be proud of is more than just hitting the bench and some push-ups; here are some key points you want to keep in mind when developing a nice squared even chest.

Angles and grips

Performing chest exercises whether it is push-up or the bench press, at different angles and grips allows you to work the whole chest.


Intense training means performing weight training to the point of failure (until you can’t lift anymore). This kind of training takes into account the amount of weight and time the muscle is exposed to tension. When it comes to reps stay within 8 to 12 reps and make sure that the last three are tough.

Chest building exercise

Bench press

Bodybuilders use the bench press to build a thick chest. The flat press (standard) position bench and the decline press activate the lower chest. The incline active the upper portions of the chest. Also as mentioned earlier the grips can also help target the whole chest. A wide grip bench activates the outer region of the chest muscle; while the close grip bench works mainly the triceps, but it still work the chest as well as the shoulders.



Push-ups are a compound exercise that targets the chest, triceps, and lower traps; it also involves a lot of core strength. Just like the bench press, you can target your whole chest be changing your angles and the positing of the hands. The hand position is similar to the grips on the barbell. For example wide push-ups work the outer chest area. As far as angles are concerned the decline push-ups work the upper region of the chest and incline work the lower region of the chest.

Dumbbell pullover

Dumbbell pullover work the chest and back at the same time, chest being the primary worked muscle being assisted by several back muscles.

  • · Lie across the bench with your feet on the floor and your knees at a 90 degree angle
  • · Hold a set of dumbbells in each hand towards the ceiling with a slight bend at the elbow
  • · Keeping your elbows slightly bent, begin to lower the dumbbells over your head below the bench and slowly return to the starting position and repeat.

Dumbbell flies

Dumbbell flies target the major and minor chest muscles as well as your back and shoulders.

  • · Lie face up on a bench holding the dumbbell in each hand
  • · Extent your arms straight up towards the ceiling.
  • · Keep a slight bend at your elbows as you arc your arms down squeezing your shoulder blades together (your fist should be at the height of your chest)
  • · Slowing return to starting position and repeat.

Chest dips

Chest dip uses your body weight to challenge your chest (you can also add weight for more resistance). Be careful on your form so you don’t turn chest dips into triceps dips. Chest dips work your major chest muscle which is the largest muscle that originates at your sternum.

  • · Grip the bar so that the bar is held in your hand diagonally.
  • · Flare your elbows out to each side as you go into your dip
  • · Finally bend your knees up to your chest.

Working your chest muscle is like any other muscle, it’s going to take time to develop them. Make you allow your muscles to rest to all your chest rebuild muscles and make room for more muscle.


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