chest

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Edgar Artiga / M+F Magazine Most guys dream of it, but very few can attain a strong, powerful, highly developed chest. We’re talking about the perfectly proportioned, slightly squared and rock hard pecs you see on many athletes and fitness models. In pursuit of the ideal chest, lets first...

Per Bernal Dips are a must-do foundational move for a big chest, but by tweaking them, you can reap even better gains. That’s because conventional dips focus only on the pectoralis major, not the pec minor, the smaller but no less important chest muscle that lies beneath the pec major. This...

Westend61 / Getty In this four-week program, you’ll blister and bruise your pecs with several familiar moves. However, we want you to slow down and take critical note of your training form. Making small adjustments will mean big changes in your progress. Within certain exercises, we’ve zeroed...

Per Bernal LOOSEN UP Lifting weights, and moving around in general, can create imbalance in your body. You might notice some aches and pains in particular in the anterior deltoids and the chest. Hey, it happens. But at least you can do something about it. THE PROBLEM “Muscles like the...

Similarly sized with the same strengths, when they shared an IFBB Pro League stage seven times in 2005-06, they were sometimes ring shots side by side. In his initial pro years, Branch Warren came out ahead in six of those battles, while Mustafa Mohammad, in his final pro years, took only one...

OPENING ARGUMENTS DEFENSE Horizontal pressing movements engage three primary movers: the chest, the triceps, and the front delts. Changing your hand position allows you to focus the load on one or more of these muscle groups. For chest, the best hand position is a wide hand spacing, either...

QUESTION I'm a hardgainer when it comes to packing on pec mass. What's your advice for breaking down the barriers to building a bigger chest? ANSWER In my earliest days as a competitor, I thought my chest was a weak point and wanted seriously to bring it up. At the same time, I knew that...

It's easy to focus on the 40 or so pounds that separate Breon Ansley from William Bonac and think their physiques share little in common. In fact, both 5'7" bodybuilders debuted, not that long ago, in the 212 division—Bonac in 2012 and Ansley in 2014— before, after one year each, moving on to...

Per Bernal Pecs make the bodybuilder. They form a breastplate, armor cast in flesh, vigilant guards before the engines of life itself. So there’s that. But they’ve also become so emblematic of “jacked” that today’s kids are as likely to hit a most-muscular as a double biceps when asked to “make...

Ian Spanier When your workouts grow stale and your results stagnate, what’s the first area you look to change? The exercises you’re doing? Your volume? Your intensity? Your rep counts? From our observations, most people look for new exercises, because clearly the old ones aren’t working...

Jason Breeze HOW MUCH CAN YOU BENCH? The question is asked of anyone even slightly buffer than Justin Bieber. Of course, it doesn’t ultimately matter in bodybuilding, which is all about muscle and not at all about metal. Still, even Flex Lewis spends a lot more time in gyms than on stages. And...

Per Bernal THROUGH TALKING WITH HUNDREDS OF IFBB PROS OVER THE YEARS, WE’VE FOUND ONE INDELIBLE TRUTH: AS BODYBUILDERS GET OLDER, THEY TRAIN SMARTER. Mark Dugdale, 42 years old as of Christmas Day 2016 and still going strong in the IFBB’s aesthetically pleasing 212 division, is our latest...

Pavel Ythjall THINK YOU CAN’T BUILD MAJOR MASS WITH MACHINES? THINK AGAIN. THESE FOUR-WEEK MACHINE-ONLY CHEST ROUTINES COULD BE THE SHOCK TREATMENT YOUR PECS NEED TO GROW. We use machines to build things every day. Machines build cars; they build roads; they build computers; they build robots...

HYPOTHESIS The bench press is one of the most popular gym exercises. As a compound exercise, it brings multiple muscle groups—including the delts and triceps—into play as prime movers and stabilizers that must work together to balance, direct movement, and generate force. It’s easy to think...

QUESTION I have well-developed legs, but my upper body needs work. Can you give me your best mass-building advice for chest, shoulders, back and arms? ANSWER I have good advice for all of those bodyparts. I'll break it down in a list of "don'ts," giving you two of my top guidelines for...

QUESTION I don’t feel much of a muscular pump when I’m training chest. What exercises are best for attaining that? ANSWER Few people get a pectoral pump from chest workouts, because few people actually engage their pecs fully during them. In truth, many tend to use almost every muscle in...