How beginners can build a massive chest - Guide discusses the chest, its function, and exercises. Try these 5 great chest workout programs for size.
Chest Building Pointers


Though the chest is made up of one single mass of muscle, it should be trained like it was broken into 3 parts. The upper, middle and lower portions of the chest are stimulated best from changing the angle in which you execute the exercise.


The upper chest is best stimulated from exercises done on a 30-45% incline bench. For example incline barbell and dumbbell bench press or incline dumbbell flyes are great upper chest exercises.


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The middle chest is best stimulated from exercises done on a flat bench. For example: flat barbell and dumbbell bench press or flat dumbbell flyes are great middle chest exercises.


The lower chest is best stimulated from exercises done on a 30-45% decline bench. For example: decline barbell and dumbbell bench press or decline dumbbell flyes are great lower chest exercises.
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[ Click here to learn more. ] Expand Your Chest Dimensions With Flyes!
Formulating a really great chest workout really goes a long way to enhancing your whole upper body... Flyes and their variations are perfect for doing this.

I find all areas of the chest respond best in the beginning to low (4-6) or moderate (8-12) rep ranges. Rarely, I will include higher rep ranges for beginners, as I believe the heavier weight helps build a more solid foundation that beginners need. I also find that free weights should be your entire focus in the beginning, especially if chest is a weak point for you. The free weights just develop the chest a lot better than machines do in my opinion.


Now that you understand about what muscles make up your chest, their function, location and the rep range needed to stimulate them, let's give you some workouts to help you build your chest.

All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress, or worst off injury in the future. Many if not all the exercises will be new to you. So make sure that you use the Exercise Guide on Bodybuilding.com to help you with your form.