Simple steps on How To Build A Big/Proportional Chest
By the tee-rex
It even goes as far as people trying to compliment your shoulder gains and they're like '...nice pecs bro' .
Recently i was chatting with an Indian online and the only word he didn't or probably couldn't stop typing was "...CHEST" , yes ,the chest attracts and get a lot of attention compared to traps and lats which are also large muscle groups.
This fondness for pecs probably stems from the fact that the chest is located in front of the body and can be viewed from both front and side . luckily for those "big pec " fanatics ,I'm going to be sharing ways to build a big slab-like chest. Im going to list both bodyweight (calisthenics) exercises and movements involving free weights. So lets get to my number one movement...
(1)Dips: I know you're wondering "...dude the bench is the king of chest exercises!" but if experience is anything to follow dips have sculpted my chest in ways all variations (added together) of bench presses haven't .
And believe me I've tried them both (bench presses only for some months and dips only for the same number of months, making sure i had a break after completing the first) and the results i got from dips were jaw dropping.
They have to be done correctly or you'll end up with more triceps gains than chest gains; leaning forward is key, just lean as much forward as you can without feeling any pain, over time you'll master it and even be able to create a 45 ° angle with your body.
However the problem with most calisthenics movement is adding resistance...they can be a pain but ive outlined some ways to increase resistance for bodyweight exercises.
Changing things up a bit will help you keep on progressing , there are ways to increase resistance without adding weights, check this post
Additional weights like weight vests and the like are also ways to add resistance to your exercises to make them more demanding but do so with discretion because dips require a lot of shoulder strength and recruitmet , so my advice will be to take it slow keep your elbows close to your sides.
Ideally, dip bars should be spaced at a distance equivalent to your forearm with hand outstretched, from elbow to fingertips. Wider bars will also emphasize the chest.
If you feel shoulder pain, do not lower yourself further than parallel. Your head should be in line with your upper body, looking forward, not up, and your core engaged. Bend your legs at the knees when performing parallel bars dips (you can also cross your feet).
Don't have access to dip bars? Don't fret! You can get one for as low as $46 when you shop here
(2)Incline Dumbell Presses: Another exercise i prefer to barbell bench presses and its simply because, with one dumbell in each arm you are able to extend the press way below barbells because barbells stop at the sternum but a dumbell gives you more freedom .
Another exercise to go light with so you don't completely mess your shoulders up. If you're new to the exercise you might feel insecure, like you're doing absolute nonsense because your arms wont be stable ,but don't be discouraged you'll get the proper hang of it real soon.
Think of them as incline barbell bench presses.
(3) Barbell Bench Press: One of the oldest and most popular chest exercises and for a good reason...Everyone knows what bench presses are ,its the one exercise every gym joe does twice or even three times a week .You can incorporate them into your chest workout , it should look something like this:
📌 Bodyweight (or with added resistance) dips- 6-10 reps ×4 sets {you can switch through it and bench presses as your first exercise as they are both compound exercises}
📌Barbell bench presses→6-10 reps×4 sets
📌Incline dumbell presses →6-10 reps×4 sets
∴which makes a total of 12 sets in all...you really don't have to follow the way i arranged the exercises ,you're free to use any as your first ,second or third exercises.
★★★DUMBELL FLYES could also be incorporated into your chest workout , but it has to be the last exercise due to the fact that its an isolation exercise and doesn't involve a lot of exercises.
I'd advise dumbell flyes in a case where you've completed your first two (compound) exercises and you're exhausted. Its reps ranges are different though since isolation exercises are used to pump protein continuously into the targeted muscle ,check it below
Dumbell flyes→10-15reps × 4 sets.
Another very impportant thing to put in mind is "PROTEINS" and/ "THE BEST AND BEST SELLING PROTEIN SUPPLEMENTS on Amazon, they are very important in muscle hypertrophy so you must supplement on them and pay attention to your diet so you can notice results.
For online training and mentoring programs send an email to help.teerex@gmail.com
 |
| 'The chest muscle is unarguably the most worked ,simulated and probably even the most hyped muscle when relating to physical fitness (big arms are current contenders for most hyped...)' |
It even goes as far as people trying to compliment your shoulder gains and they're like '...nice pecs bro' .
Recently i was chatting with an Indian online and the only word he didn't or probably couldn't stop typing was "...CHEST" , yes ,the chest attracts and get a lot of attention compared to traps and lats which are also large muscle groups.
This fondness for pecs probably stems from the fact that the chest is located in front of the body and can be viewed from both front and side . luckily for those "big pec " fanatics ,I'm going to be sharing ways to build a big slab-like chest. Im going to list both bodyweight (calisthenics) exercises and movements involving free weights. So lets get to my number one movement...
 |
| The Barbell bench press is the most widely known chest exercise ,and for a good reason |
(1)Dips: I know you're wondering "...dude the bench is the king of chest exercises!" but if experience is anything to follow dips have sculpted my chest in ways all variations (added together) of bench presses haven't .
And believe me I've tried them both (bench presses only for some months and dips only for the same number of months, making sure i had a break after completing the first) and the results i got from dips were jaw dropping.
They have to be done correctly or you'll end up with more triceps gains than chest gains; leaning forward is key, just lean as much forward as you can without feeling any pain, over time you'll master it and even be able to create a 45 ° angle with your body.
However the problem with most calisthenics movement is adding resistance...they can be a pain but ive outlined some ways to increase resistance for bodyweight exercises.
Changing things up a bit will help you keep on progressing , there are ways to increase resistance without adding weights, check this post
Additional weights like weight vests and the like are also ways to add resistance to your exercises to make them more demanding but do so with discretion because dips require a lot of shoulder strength and recruitmet , so my advice will be to take it slow keep your elbows close to your sides.
Ideally, dip bars should be spaced at a distance equivalent to your forearm with hand outstretched, from elbow to fingertips. Wider bars will also emphasize the chest.
If you feel shoulder pain, do not lower yourself further than parallel. Your head should be in line with your upper body, looking forward, not up, and your core engaged. Bend your legs at the knees when performing parallel bars dips (you can also cross your feet).
Don't have access to dip bars? Don't fret! You can get one for as low as $46 when you shop here
 |
| Bodyweight dips are my favourite exercise for building chest mass |
(2)Incline Dumbell Presses: Another exercise i prefer to barbell bench presses and its simply because, with one dumbell in each arm you are able to extend the press way below barbells because barbells stop at the sternum but a dumbell gives you more freedom .
Another exercise to go light with so you don't completely mess your shoulders up. If you're new to the exercise you might feel insecure, like you're doing absolute nonsense because your arms wont be stable ,but don't be discouraged you'll get the proper hang of it real soon.
Think of them as incline barbell bench presses.
 |
| Illustration on how to do incline dumbell presses |
(3) Barbell Bench Press: One of the oldest and most popular chest exercises and for a good reason...Everyone knows what bench presses are ,its the one exercise every gym joe does twice or even three times a week .You can incorporate them into your chest workout , it should look something like this:
📌 Bodyweight (or with added resistance) dips- 6-10 reps ×4 sets {you can switch through it and bench presses as your first exercise as they are both compound exercises}
📌Barbell bench presses→6-10 reps×4 sets
📌Incline dumbell presses →6-10 reps×4 sets
∴which makes a total of 12 sets in all...you really don't have to follow the way i arranged the exercises ,you're free to use any as your first ,second or third exercises.
 | |
| Dumbell flyes are a very way of hitting the chest muscles but shouldn't be used to replace compound exercises |
I'd advise dumbell flyes in a case where you've completed your first two (compound) exercises and you're exhausted. Its reps ranges are different though since isolation exercises are used to pump protein continuously into the targeted muscle ,check it below
Dumbell flyes→10-15reps × 4 sets.
Another very impportant thing to put in mind is "PROTEINS" and/ "THE BEST AND BEST SELLING PROTEIN SUPPLEMENTS on Amazon, they are very important in muscle hypertrophy so you must supplement on them and pay attention to your diet so you can notice results.
For online training and mentoring programs send an email to help.teerex@gmail.com
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