Top exercises for a massive chest include movements that maximize muscle activation in your pectoral muscles. Electromyography tests help identify top chest exercises by measuring the amount of electrical activity generated by muscle contractions. Your chest only grows as much as your workouts force growth adaptation. Therefore, building a massive chest requires that you progressively increase the workload on your chest muscles by lifting more weight or performing more total sets during your workout.
The guillotine press is a top exercise for building a massive chest. The guillotine press is particularly beneficial for building the middle and lower pectoral muscle fibers, according to electromyography data in a February 2010 T Nation article by strength and conditioning specialist Bret Contreras. Lie on a bench beneath a racked barbell. Cross your ankles and bend your knees to lift your feet up onto the end of the bench. Flatten your lower back against the bench, then grasp the barbell with a wide overhand grip. Lift the bar off the rack, then lower it to your neck and press back up for each repetition.
Dumbbell Incline Press
The dumbbell incline press is a top exercise for building a massive chest, particularly for targeting the upper fibers of your pectoral muscles. Sit down on an incline bench with one dumbbell in each hand. Bring the weights up to shoulder-level with your palms facing forward and lean back. Position the dumbbells along each side of your chest above your upper arms. Press the dumbbells straight up while keeping your elbows to the side until your arms are fully extended overhead. Lower the weights back to the sides of your upper chest until your feel a slight stretch in your chest or shoulder. Then press up again.
Dumbbell flyes are a top exercise for increasing the size of your chest, particularly the middle fibers of your pectoral muscles. Hold one dumbbell in each hand, and lie face up on a bench. Hold the dumbbells above your chest with your arms slightly bent. Point your elbows out to the sides by internally rotating your shoulders. Spread your arms as if spreading your wings to lower the weights until you feel a stretch in your chest. Bring the weights back toward each other in a hugging motion until the dumbbells almost touch. Keep your elbows bent at 35 to 40 degrees throughout the movement.
Weighted chest dips are a top exercise for building a massive chest, according to a July 2009 article by the editors of T Nation. Attach a weight to a dip belt around your waist, or hold a dumbbell between your lower legs. Mount the widest set of parallel dip bars you can find. Grasp the bars and straighten your arms. Position your shoulders directly under your hands, and lean forward to maximize chest muscle recruitment. Let your elbows flare out to the sides as you bend your arms, and lower your body. Continue descending until you feel a stretch in your chest or shoulders, then push back up.
- Jupiterimages/Photos.com/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.