The Top 3 Muscle Building Exercises For Chest - Cure For a Flat Chest With This Pec Pumping Routine

The chest is one of the most impressive muscle groups and probably the most looked at when it is well developed.  A well muscled chest pops out of shirt and is noticed when on the beach or even fully clothed.  It makes your waist look smaller and commands attention as a show of strength.  So what's the best cure for a flat chest?  These two powerful muscle building exercises have been proven to put slabs of muscle on anyone that consistently applies them.  If you're tired of not filling out your shirt with a pair of big pecs then keep on reading.

Weighted Dips

Dips aren't just a triceps exercise.  They rank at the top of muscle building exercises for chest.  You can go back and see many pictures of Arnold Schwarzenegger back in the 70's with plates around his waist cranking out reps of heavy dips.  They didn't have fancy machines back then but he managed to build one of the most impressive chests in history with lots of heavy dips.  This is one the best exercises that will not only build your chest but will add beef to your shoulders and triceps. Start off with your bodyweight and when you can do 6-8 reps fairly easily it's time to get yourself a belt that allows you to add weight.  Start adding 5 pounds at a time until you are pumping out dips with a 45 pound plate around your waist.  When you hit your first plate I guarantee you will have a well developed chest and you probably won't have to do anything else for triceps either.

Incline Dumbbell Bench Press

This is a phenomenal exercise for chest development.  I've had many guys come to me and ask how I developed my chest and I told them I didn't really see any growth until I switched from a barbell bench to dumbbell bench presses.  The flat bench press is not one of the best muscle building exercises for everyone.  Not everyone can grow a chest with barbells.  You may end up with great front deltoid and triceps development while pressing very heavy weights but sometimes it just doesn't stimulate the chest.  If you are doing barbell bench presses and aren't seeing growth then switch to dumbbells and concentrate on really feeling the stretch in the bottom position and contracting the pectoral muscles when pushing the dumbbells upwards.  This may be just what you need to spur new chest development.  If you are following dips with this I suggest you do them on an incline to hit your upper chest.

Feet Elevated Push-ups

This is another exercise you may not have thought was a great chest builder but it can be a great finishing movement at the end of your workout to force more growth.  Put your feet up on a bench and put your shoulder width apart.  Don't go too wide because you will start to lose some of the range of motion.  Lower yourself into the bottom position slowly and concentrate on your pectoral muscles.  When you push yourself up make a hard contraction pushing up as fast as you can with an explosive movement.  When you add this to your routine of muscle building exercises you put your body into a position where many of your muscles are working to stabilize and you get a different feel then if you were securely lying down on a bench.  This creates another angle of stimulation.

Here is how the routine would look

Weighted Dips    4 Sets of 6-8 reps

Dumbbell Incline Bench Press     4 Sets of 6-8 reps

Feet Elevated Push-ups    4 Sets - as many reps as possible

Do this routine for no longer than 4 weeks and then it's time to switch it up.  Your body quickly adapts to whatever you do so continue try another routine after this one.  You can change the order of the exercises, the repetition range can be increased, and the rest between sets can be lowered.  All of these techniques change the routine enough to keep the body guessing.  Try these muscle building exercises and watch your chest blow up!