chest

Jay Cutler may have become famous for his “Quad Stomp,” but without a physique that was in proportion to the rest of his humungous legs, he could have never lifted 3 consecutive Olympia trophy’s. When it comes to the upper body, and particularly the chest, Cutler says that the dumbbell bench...

Arnold Schwarzenegger says his chest was a challenging area of the anatomy to build, but he was able to grow it from what he described as “very flat and sunken” to one of the biggest in bodybuilding, and he did so with the flat bench dumbbell chest fly. Peaking at 58 inches, Schwarzenegger...

There may be some particular body parts that you want to focus on during your workouts. Perhaps it is the arms, the core, the glutes, or the legs, but what about the breasts? Is that even an area you can work on in the gym without a visit to the plastic surgeon’s office? Perkier, larger, or...

When building a strong, chiseled upper body, you don’t need a lot of equipment—what you really need is a great chest and shoulder workout routine and just one piece of equipment. That’s where the beauty of a one-piece workout comes in, and we’re focusing on one of the most versatile tools in the...

Few bodybuilders have busted out better chest poses than “The Gift” Phil Heath. Whether it was the side chest pose, or even the front double biceps pose, displaying a killer chest is a key aspect of earning the title of Mr Olympia, and Heath should know, because he bagged seven O’s in his...

Plastic surgery, once predominantly associated with women, is increasingly becoming a popular choice among men who are seeking to improve their appearance and boost their confidence. The American Society of Plastic Surgeons (ASPS) reported a significant rise in men undergoing cosmetic...

If you were a highly qualified personal trainer with your own gym, you’d have the knowledge and resources to construct the perfect workouts. But, while the office or factory calls for many of us when our alarm goes off each morning, the good news is that we can draw on the wisdom of these...

The dumbbell pullover is one of those multipurpose exercises that can be a great addition to any chest or back workouts. However, no matter which body part you’re focusing on, there’s a trick to add a little extra spice to this exercise, and all it takes is a looped resistance band. That is...

The dumbbell pullover may be the best old-school exercise you are not doing. It was a favorite of the bodybuilding greats, including Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates. This exercise helped get their massive chests and backs that were the envy of the bodybuilding world. If...

The dumbbell squeeze press goes by a few names, like the hex or champagne press, but they all mean the same thing—more gains for your chest. Part dumbbell chest press and the part dumbbell flye, the squeeze press creates muscular tension from the get-go for juicy muscle-building gains. Lifting...

The inverted row isn’t a complicated move but there are still plenty of room to make inverted row mistakes. It is easily progressed and regressed depending on the lifter’s experience. That and being an excellent movement for the forearms, biceps, upper back, and lats is why it should be in...

The bench press and its variations still remain the go-to exercises to build size and strength in the chest. But don’t discount the dumbbell chest flye and all its pec-pumping versions. The beauty of this exercise is that it takes much the triceps out of the move so you can focus on the chest...

Just because an exercise seems to have been around forever and has been performed by some of the old-school legends, doesn’t necessarily mean it’s a perfect fit for your overall routine. For some people, certain exercises aren’t worth the risk of injury or the minimal amount of gains you may...

The bench press. It’s one of the original rite of passage exercises that many lifters spend countless—oftentimes too many—hours toward perfecting. When you’re a beginner, you most likely performed two main exercises—biceps curl and bench press. Then, the love affair begins. The bench press is...

The summer is supposed be all about showing off the cuts and being as lean as possible. Two experts that know a lot about both are Don Saladino and Frank Sepe. That’s why they host the online workout show known as “Sleeveless.” Recently, they showcased a high rep chest and bicep workout that...

Let’s get the science out of the way; the pectoralis major is comprised of a clavicular and a sternocostal head, or better known as the upper and lower pec respectively. When flat benching, both heads are stressed evenly. The anterior deltoids also come into play, and the triceps are used during...

Looking for new ways to increase your overall chest growth? These 3 chest workouts are just what you need in your program to develop some unreal chest size! Close your eyes and picture the chest development of legends like Arnold Schwarzennegger, Franco Columbo, and Lou Ferrigno in their prime...

Floor presses, flyes with a twist, and the pump! Maik Weidenbach presents you with seven unique chest building tips that aren't centered around the bench press. One of the things every bodybuilder strives to obtain is a big chest. Ideally, as Vince Gironda put it, "it should be shaped liked the...

It’s hard not to be impressed when you see someone performing muscle-ups! You can see, immediately, that he or she has put in the time and dedication to make their “machine” strong and capable. Muscle-ups are a very challenging, advanced movement that demands explosiveness and power from many...

This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 4 Time Per...