Want to Build Massive Pecs?
Pro-bodybuilder Morris Mendez shares his Muscle-Building, Chest-Blasting Routine!
Build Massive Pecs - Chest BlastBy Mo Mendez, Professional Competitive BodybuilderAuthor of Maximum Muscle Mass
In this segment, we will target the chest muscles and I will teach you how to build massive pecs - the centerpiece of the body. This is where eyes directly go when you're on the stage hitting all those front poses or at the beach basking in the sun.
I remember back in the old days when I read the old muscle magazines with Arnold hitting a side chest pose with a soda can standing on top of his massive pecs - just blew my mind! After that, I always wanted to have a massive chest like that. But, as you may suspect, it doesn't come easy - you gotta work hard for it!
To build an impressive chest like Arnold's (or close to it - like my chest - see photo on right) you have to have and do one of each the following exercises.
First of all, you need to have great pectoral development.
I'm talking about the inner, outer, lower and upper pectorals.
And the one thing that most of us forget is - a great rib cage.
Next, you have to perform the most effective and efficient exercises, which means using free weights with proper form in order to build massive pecs.
Third, building a great chest needs to involve pressing movements, high intensity and once again "proper form".
For example, I don't go to the gym and try to benchpress a Buick. I'm not a power lifter - this means I want to sculpt my physique.
Therefore, I am going to the gym to workout rep for rep with the right weight(s) and I leave my ego out of my workouts - get what I'm saying! So, if your looking to build a well-built and nicely-shaped chest, follow this basic workout and sooner or later you will also be able to stand a soda can on top of your massive pecs. Just like Arnold use to say in the movies: "trust me"!
I'm going to go old school on you again and that means bringing back some the basics. There's a variety of exercises that are good for building your chest but if you stick with the methods of champs like Arnold, Lee and Dorian, you will see exactly what I'm talking about! Ok, so, lets go on down into the dungeon and forge your shelf-top massive pecs.
Build Massive Pecs - INCLINE BARBELL PRESS
Build Massive Pecs - Mo Mendez Chest Blast Routine
(Optional: INCLINE DUMBELL PRESS) - I like to start out with this exercise first because it's more effective to build mass on the chest and it's also a complex and difficult movement.
Also, I want to be able to put more emphasis on this exercise while I'm fresh and my strength is full.
For this exercise, you're not going to push as much as you do on the flat bench; this exercise is more about the form.
This means you will need to control the weight, squeeze and focus on the negatives and get a good contraction from the muscles.
So, this is how I perform this particular exercise. I lie back on the incline bench with the weights set-up and a spotter ready, with hands grasping the bar. Then, I un-rack the barbell, raise it to a full extension and then lower it (for a three count) slowly below the bottom of my neck. I don't touch my chest because I want to keep the tension on the chest muscles. Once I feel that stretch, I press the barbell up.
Three important things I'm doing simultaneously while I'm in motion are: locking-out my arms, contracting my pecs and exhaling for a better/easier push. All of your pressing exercises for building massive pecs should be done in this fashion, so take note. After I get past the mid-point, I keep my elbows relaxed at the top, pause and then I repeat the movement for the full number of reps. I pump out about 12-15 reps with enough weight and my chest gets pretty pumped.
This makes the workout that much harder for me because my pecs are so tight. I complete this exercise by following-up with 3 sets of 6 to 8 reps (on each set I add 20 pounds). I finish off with a (optional) drop set and that really gets my pecs screaming!
Build Massive Pecs - FLAT BENCH BARBELL PRESS (Optional - DUMBBELLS) - Let's move on to the flat bench for overall chest development. After I do the sets of incline press, my strength is not at 100% so I do the best I can - I'm going to kill myself by trying to benchpress a house.
So, let's get down to business. The way this exercise is performed is not much different from the incline press with the exception that you're at a different angle. Once my weight is set up and a spotter ready, I lie back on the bench and grasp the barbell with both hands. My arms are slightly more than shoulder width apart.
Take note - you want to have a good lift so don't try to be fancy or cool by putting both feet on the bench. Keep your feet planted firmly on the floor for optimal balance. So, here we go, my 225lbs are ready to go. I un-rack the barbell and slowly bring it down (for a three count) to my chest around the nipple area. I don't let the bar touch my chest because I always want to keep constant tension on my pecs.
After a slight pause, I forcefully press the weight up and squeeze the my pec muscles. At this point, I'm exhaling to get a better push. At the top, I lock my elbows out, slightly pause and then bring the weight back down to repeat until I do the full number of reps.
After this set I do three more sets, each time increasing the weight by 10 or 15lbs. I bang-out 6 to 8 reps as the weight gets heavier. On the last set I drop the weight right down to what I started with and try to rep-out until complete muscle failure.
OK, now that we have done some massive pecs building exercises it's time to bring your supercharged chest for some details work.
Build Massive Pecs - WEIGHTED DIPS - We're done with the hard part of the massive pecs workout, so now we focus on shape. I like this exercise because it gives outer pecs a nice round look. Dips also work secondary muscles such as the triceps, the delts and traps.
This is how this exercise should be performed. Hold yourself up on the apparatus at full arms length and lean slightly forward. Your elbows are pointing slightly outwards - that way, you're not involving the triceps.
Cross your legs or simply have them straight. Lower yourself down slowly (focus on this negative motion) as far as you can so you can get the full benefits of stretching the pecs. At the bottom, slightly pause, then press back up to the starting position and tense the pectorial muscles at the top. Repeat for the full number of reps and choose how many sets you want. Begin with your body weight.
Later, as you get srtonger keep increasing the resistance by hanging a weight to a dip belt. Eventually you should be able to do twelve reps first and follow-up with three sets with weights.
Build Massive Pecs - CABLE CROSSOVERS - The purpose of this exercise is to get details on the lower and inside portions of the pecs. This is a great finising exercise because it gives you development, definition and separation.
It's a simple exercise to perform: set your weight and then grasp a handle on each side of a cable crossover station. Lean forward with one leg out in front of you and the cables extending your arms out on each side.
With one smooth movement bring both arms together downwards until both of your hands cross each other in front your body. Squeeze and hold a bit until the pectorals contract. Release and slowly let the weight pull your arms back to the starting position - then repeat for the full number of reps. Make sure to keep alternating your hands when they cross over. After the first set, do three more sets.
DUMBELL FLAT BENCH PULLOVERS - Having big pecs is not enough if they are build on a small flat rib cage. This flaw is easily noticed when bodybuilders execute the side chest, side tricep or even the front double-bicep pose. If you want yoru chest to be impressive you've got to widen your rib cage! Dumbbell pullovers are designed to just that!
To get the full benefits of this exercise, I suggest using free weights. With machines, you will engage thet the lats, which is not what you want.
Let's finish this workout off so I can get a shake down! This is how this exercise should be performed. Lie across a flat bench with your shoulders on the bench and your feet firmly planted on the ground.
Grasp the dumbbell with both hands (with your palms up against the underside of the upper plate section) and hold it straight up over your chest. Drop your hips towards the floor and inhale while pulling in your diaphragm so that the rib cage sticks out. Then, slowly lower the weight in an arch motion past your head (still holding your diaphragm) as though you are touching the floor. Pause for one second, feel the stretch on your chest and rib cage.
Once you have lowered the dumbbell as far as possible, exhale and bring the weight back up to the starting position and repeat for the full number of reps. Doing three sets of 12 to 15 reps with enough weight is a good finisher.
This brings us to the end of the chest workout. I hope that my workout tips can be of help to you. Whether it be for competition or in general, you can't go wrong if you train efficiently and effectively. Limit your training to those exercises and methods that will build, shape and detail your chest in the shortest amount of time.
MORRIS MENDEZ - WORLD NATURAL PRO.
About the Author
Morris Mendez is the author of a revolutionary new training protocol called Maximum Muscle Mass. He shares the secrets that took him to professional level as a natural drug free bodybuilder.
What he shares with you will turn the muscle building tables in your favor. Learn more about the Maximum Muscle Mass Program.
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