to have a good looking chest, you have to have complete development.
overall mass
upper chest
lower chest
mid chest
outer chest
a good rib cage
all of these can be developed using certain methods of training.
the gain overall mass on your chest, bench press obviously is a great exersise. dombells are great too because you contract your chest better. i suggest going all the way down on your bench press and not locking out. it's from the point where the bar touches your chest to about half way up when your chest is doing most of the work. make sure you warm up properly and go slow on the negative and explode up.
to work your upper chest, a number of different incline presses and flies help. this is very hard to do for some people including myself. if you have a weak upper chest, i suggest you work that out as your first AND second exersise. like incline bench press followed by incline flies or something like that. try a variet of different incline movements and hit it hard.
lower chest. the best exersise IMO that works the lower chest well is seated hammer strength press. it's the hammer machine that you sit down incline and push the handles out on a downward angle. your're pushing the weight streight forward parallel to the floor but you yourself are incline which makes it kinda like a decline bench press. however, this exersise allows you to go deeper to get that stretch so i suggest you take advantage of this.
mid chest - close grip bench press works your mid chest very well. but you have to go all the way down and you can stop it half way up. so it's like half reps or partial reps. the last part of the rep is what works primarily the triceps. or you can do the whole full range of motion, all the way down, all the way up if you're working chest and triceps on the same day. be careful when you're going all the way down on bench presses. make sure you're not bouncing the weight off, always warm up your rotators before doing this, and make sure you have a spotter if you're gonna go heavy. and warm up WELL!
another great thing to do for middle chest is twist the pinky side of the dumbells in at the top of a fly. you'll feel a great deal of contraction in your middle chest.
outer chest - if your biceps are not touching your chest when they're relaxed by your side, you need some outer chest development. when you do flies, go as wide as you can and stretch back as far back as you can being careful not to tear the peck muscle, and when you come back up, make sure you stop the weight shoulder width apart only and go back down. the important part here if you wanna work your out chest is the depth of the reps and not the full finish at the top.
rib cage - an expanded and full looking rib cage will make your chest look a lot bigger. this is where pullovers come into play. pullovers will give your chest an overall bigger look by expanding your rib cage. it's hard to explain but do them. do them free weight. a dumbell and EZ bar on a flat bench is how i do them. works great. they're good to do at the end of your chest workout.
i'm gonna take a picture of me doing a side-chest pose after my next chest workout. sometimes, people only take advice if they can visually see that you know what you're talking about.
Whats a good way to build a bigger chest
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