How To Build a Big Chest - Buff Dudes

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Want a finely tuned physique? You're gonna need Pecs that pop.

Brandon takes us through five of his favorite Chest exercises and in the process brings us one step close to becoming...a B.U.F.F. Dude.

FLAT BENCH -

Primary muscles - Pectoralis major

Secondary muscles - Pectoralis minor, triceps, anterior deltoid,

Benefits - Size and strength in the chest.

Tip - Try different hand grips to stress different areas of the chest I.E. close grip for more inner chest activation, wide grip for more outer chest development.

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STRAIGHT ARM PULLOVERS -

Primary muscles - Pectoralis major/minor, Latissimus dorsi

Secondary muscles - Triceps (long head), Serratus anterior, Teres major, Romboids

Benefits - Great for increasing mobility, flexibility and expansion in the rib cage.

Tip - Perform with light weights, keeping very strict form and proper breathing.

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INCLINE CABLE FLYS -

Primary muscles - Pectoralis minor, Pectoralis major

Secondary muscles - Biceps, anterior Deltoids

Benifits - Helping develop and widen the pectoralis minor (upper chest). Cables will keep tension even at the peak position which will help develop the inner upper chest.

Tip - Dont arch the lower back to much or else youll lose a lot of the stress on the upper chest.

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CABLE CROSSOVERS -

Primary muscles - Pectoralis major/minor

Secondary muscles - anterior deltoids

Benefits - Isolating not only the pectoralis major, but also activating the pectoralis minor because of the crossover action. Also drawing out those sought after striations.

Tip - Keep the chest up and shoulders back.

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DIPS -

Primary muscles - Pectoralis major

Secondary muscles - Pectoralis minor, Triceps, Anterior deltoids

Benefits - Helping develop the extreme lower portion of the pectoralis major. Also helping with flexibility in the shoulder girdle.

Tip - Lean forward till your chest is located over your hands, letting your elbows flair out. Focus on the complete stretch at the bottom of the movement and only contract the muscle to bring you 3/4 of the way up. In doing this you will keep total contraction in the lower chest.

Buff Dudes / Fitness / Chest
Starring: Brandon Myles White
Shot n' Edited by: Hudson

Music by Kevin MacLeod

Griphop - ISRC: US-UAN-11-00413
Impact Intermezzo - ISRC: US-UAN-11-00620
Ice Flow - ISRC: US-UAN-1200088
Cephalopod - ISRC: US-UAN-12-00081

Pixel Art By João Victor G. Costa (JinnDev)