The typical question you are asked as a weightlifter from the time you're in middle school is, "How much can you bench?" That being said, it's no wonder why so many bodybuilders have a fascination with building their chest up. Even with this fascination, many bodybuilders struggle to properly build their pecs, and are thus left puzzled as to why they develop an odd-looking, bunchy chest.
But the truth is that you can build your pecs extremely fast so there's no reason why you should fall into the same category as those who can't properly work their chest. In fact, you can build a big, ripped chest in just 20 minutes a week! Here is a look at how to accomplish this feat as well as why you can build your chest so fast.
Why You can get a Big Chest so Quickly
Before launching into the workouts that will get you a big, ripped chest, it's important to look at why building a huge chest is possible. To begin with, the pecs are made up of type II muscles fibers, and type II fibers have a high capacity for anaerobic exercise. They also contract very quickly, which basically means you can develop pecs pretty quickly.
In addition to their ability to contract quickly and take more strain during anaerobic exercise, the pecs also grow fast because they are rarely used throughout the day. And once you start putting them through a full workout, your chest will get big pretty quickly. So putting size on your chest isn't really the problem as long as you're working out – making your chest look good is the bigger picture.
Improper Chest Training
A properly trained chest will give off a slab-like appearance with them looking wide and high. With this being the case, the obvious question is: why do so many people have bulging chests or – even worse – sagging chests that hang? The answer to this question is obviously that people aren’t correctly training their pecs.
If your goal is to have a good-looking, square chest, you need to be working every part of your pecs. And hopping on the bench press every time you want to work the chest isn't going to accomplish this well-rounded look. Now this isn't to say that bench pressing is not an important exercise in developing the chest, it just shouldn't be looked at as the only exercise.
Only using the bench press as a means for building your chest will cause the pecs to look narrow and low. To counteract this, you need to throw different isolation exercises into your routine too. Here's a look at some of the exercise you need to do to build a ripped, square chest. This is also the routine you can complete with just 20 minutes of your time during the week.
20 Minute Chest Workout
This routine can be complete in just 20 minutes a week, and it will leave your pecs screaming for mercy at the end of the session. With this being the case, one of these chest workouts a week will be good enough for massive pec development. You could even squeeze in two of these workouts during the week if you're an advanced bodybuilder. Now on to the workout!
1. Bar Dips
Bar dips are extremely effective at developing the chest because your body recruits lots of muscle fibers into the equation when you're performing these exercises. Of course, you need to make sure that you are putting the emphasis on the pecs when doing dips, and this is best done by leaning forward with your chin in your chest. Also make sure to hold your legs directly under your head to keep everything balanced. Go as low as you comfortably can while performing these dips and do 10 reps. Rest for a minute in between sets and do 3 sets; as your conditioning improves, only rest for 30 seconds.
2. Dumbbell Flys
When you're done with dips, start doing dumbbell flys. This exercise is a great isolation movement, and they provide a lighter routine before heading to the bench press. To do dumbbell flys, lay on a bench with two dumbbells in your hand that are light enough for 10-12 reps. Perform 2 sets of dumbbell flys before getting ready for some barbell work.
3. Bench Press
As mentioned before, you can't rely on the bench press to give you a well-balanced chest. However, you do need to incorporate it into your routine, and it's best to use a weight that causes failure around the 10th rep. Do 3 sets of bench before moving on to incline dumbbells.
4. Incline Dumbbells
When doing incline dumbbells, never put the incline at 45 degrees or above since this will put too much strain on the shoulders. Once you know this, you'll be able to work your pecs a lot more with incline dumbbells. To do the actual exercises, make sure that you keep the weights vertical to the floor so you perform the movement correctly.
5. Cable Crossovers
Finally….the last part of the workout! And cable crossovers are the easiest part too since they're mainly used as a defining movement. The best way to do cable crossovers is by leaning forward slightly while allow the chest to pull the arms forward. When your hands reach each other, continue moving them across each other so that you get an extra squeeze. Since this exercise is relatively easy, you should be able to do 15-20 reps and two sets.