The chest muscles (pectorials) are one of the most important muscle groups from the human body. But I have noticed there are a lot of people who are struggling with their growth in that area. So I decided to create an article here at Thebodybuildingblog101.

So here is the first thing I want to talk about. The chest muscles are hard to train. Their growth won’t just happen over night. It takes months, years, until you build big pecs.

But if you train the right way, you can speed up the process. In my opinion the best exercises that will allow you to build more muscle mass in the chest are is the bench press. Now, don’t get me wrong, there are a lot of other exercises that will help you shape the chest and build mass as well, but the dumbbell and barbel bench pressing exercises are the best.

But the bench press also hits other two muscle groups. The triceps and the deltoids (shoulder muscles). If you are doing the exercise right, you are going to concentrate on the pecs, but if you are not, you are going to put more tension on your triceps, and your shoulders.

First things first, if you want to target the chest more than the other muscle groups while performing this exercise, you will have to use the so-called wide grip. This way when you lower down the barbel you are going to fully stretch your pectorials.

Imagine your self as a string. Lower the weights down to your chest nice and slow for at least 3 seconds and explode on the way up. It’s called 3 to 1, 3 seconds lowering down the weights, and 1 seconds lifting the weights.

Now these techniques are not hard to remember, neither hard to perform, but if you start using them you are going to start seeing results faster.

Thank you for reading this post, if I have helped you with something please share this, it helps the blog grow.