How to Build an Outrageously Large Chest
By Bob Myhal author of Ultimate Muscle Mass

How to Build an
Outrageously Large Chest

by Bob Myhal


Dear Friend & Subscriber,

The Bench Press. It always has and always will be the perennial thermometer in which weightlifters are judged in terms of strength and power.

But the heavy metal we push toward the sky is hardly the only exercise that builds, shapes, and sculpts a formidable chest.

Maybe it’s time to emphasize some of these:


Cable Crossovers:

Clasping the handles on to the upper-cable stations, step one foot forward for balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistline, at a slight angle in front of you. Slightly bend forward and extend your chest, squeezing tight on the contraction. Holding this position, allow the weight to slowly pull your elbows back, providing a healthy stretch. Repeat the motion and try three sets of 10-12 repetitions.


Incline Flyes:

Adjusting the bench to the incline of your desire, generally a 45-degree angle or so, and hold the dumbbells to your sides so your elbows are bent at a 90-degree angle. Slowly arc the weight toward the ceiling, bringing the dumbbells toward each other at the top as your elbows straighten out. Stop at a point where the dumbbells are about six inches apart from one another. Squeeze your pectoral muscles together during the contraction. Begin the decline slowly, bending your elbows once again until they make a pair of right angles at your sides. Try not to let your elbows drop below the plane of your torso. Repeat the motion and try 3-4 sets of 10-12 repetitions per set.


Seated Chest Presses:

This is a similar range of motion to the standard flat-bench press, except you are in a seated position. The benefit of this machine is that the weight is not bobbling around during the motion; it is stabilized and therefore works strictly the pectoral muscles. Grasping the handles, slowly extend your arms forward, straightening the elbows and squeezing the chest muscles. Do not lock your elbows at the height of extension. Rather, slowly let the weight pull your arms in toward your chest. Concentrate on the negative, allowing it to tear the pec muscles. At a point where your hands stretch back to the plane of your body, begin your next repetition. Try 3-4 sets of 10-12 reps for a great pump.


The Family Jewels

If you’re trying to build a treasured chest, remember that the key you are looking for may just rest in the family jewels … or should we say, in your genetics. Often genetics are directly responsible for the limits you can reach with chest development. But if you’re bench-pressing 20 sets a week, looking for those instant results, just give it a rest. The key to an im-press-ive chest may well be with cable crossovers, incline flyes, and seated chest presses.

Train with Passion.

As Always...I Remain Your Coach, Friend & Success Partner,

Bob Myhal

Oh, and those declines ain't nothing to play with, either. That gives you a little more lift, and basically completes your chest development, along with the standard bench press and others mentioned.

I need to do someyhing to hide this gut. That may be the answer.

quote:

Originally posted by hulaw94:
I need to do someyhing to hide this gut. That may be the answer.

Well... if you have a small stomach, it DOES make your chest look larger.

Tommy Davidson, send help!

Nah, I'll stick with trying to get the chest over the belly.

That sounds CRUCIAL!

I'm on a modified plan like this now, and it works!!!!

Doing 3 sets of 50 push-ups before bed and another 3 sets of 50 when you rise is the easiest way to build up your chest. All that weight lifting will catch up with you later on.

quote:

Originally posted by ALMIGHTY:
Doing 3 sets of 50 push-ups before bed and another 3 sets of 50 when you rise is the easiest way to build up your chest. All that weight lifting will catch up with you later on.

Thanks for the tip.

ALMIGHTY,

Please explain your last statement about weight lifting taking a toll later.

Alright, I'll let y'all know how this works. I'mm going to start slow with about 3 sets of 25/30 and work my wy up to 50.

I'm back to working my day shift, so I go in early in the morning (5:30) to do my workouts. I've been doing bench presses, working on increasing my weight by 20 pounds each set until I'm back to my regular bench pressing weight.

In between increasing the standard bench pressing, I'm doing inclines as well as decline bench presses.

I can do the pushups in between times.

I need to get into a stricter push-up schedule, but I'm gonna try to get back to the gym starting next week.

Thanks for the article!

quote:

Originally posted by ProducinPirate:
I need to get into a stricter push-up schedule, but I'm gonna try to get back to the gym starting next week.

Thanks for the article!

Stop lying

quote:

Originally posted by spartanhead:

quote:

Originally posted by ProducinPirate:
I need to get into a stricter push-up schedule, but I'm gonna try to get back to the gym starting next week.

Thanks for the article!

Stop lying

Alright, now that I can wake up in the morning, I'm ready to start doing the push-ups. I'll take a before/after picture and post it here.

what about women...any tips for women who want a larger chest naturally?