A couple months ago I wrote a blog, “How to Build a Booty.” If you didn’t get a chance to read it here is the link:

http://www.forge-rx.com/how-to-build-a-booty/

And since I wrote a post for the ladies I think it is only fair I write one for the dudes.

Am I right?

Plus, we all know a well define chest gets the ladies going.

Know what I’m saying?

Seriously though, I am totally trying to keep this blog PG. I could have thrown out like 5 nicknames for the chest by now.

Ok…Just one?

Let’s get into this post about man melons.

A little anatomy to get us going. I might as well teach you something right?

Well…Wikipedia will…

“Pectoral muscles (colloquially referred to as “pecs”) are the muscles that connect the front of the human chest with the bones of the upper arm and shoulder

Pectoralis major is a thick, fan-shaped muscle, which makes up the bulk of the chest muscle. It lies under the breast. It serves to flex, extend, and rotate the humerus, the long bone of the upper arm.

Pectoralis minor is a thin, triangular muscle located beneath the pectoralis major. It attaches to the ribs, and serves to stabilize the scapula, the large bone of the shoulder.

The pectoral fascia is a thin layer of tissue over the pectoralis major, extending toward the latissimus dorsi muscle on the back.

Along with the pectoralis major and pectoralis minor, the subclavius muscle forms the axilla or armpit. The subclavius moves the shoulder downward and forward.

Serratus anterior is another muscle on the front of the chest. It moves the scapula forward around the torso, as when throwing a punch.

Between the ribs are various groups of intercostal muscles, which help with breathing.”

Did you fall asleep yet?

No?

Ok good…let’s move on.

I would just like to point out that the pecs do more than fill out a shirt.

For one, maybe you have fallen? You would definitely need to have some upper body push strength to get off the floor.

Or,

You play a physical sport that involves pushing people away from you?

Either way, it’s not all about the Terry Crews pec bounce.

Alright, how do we train the pecs to grow?

Just like I talked about in my “How to Build a Booty” blog you need:

A lot of volume which means work x sets x reps.

Hypertrophy rep range of 8-12.

Be consistent and patient.

Plus be in a calorie surplus or at least maintenance calories.

Let’s chat a little more about volume…

Make sure you aren’t being that typical bro who only does chest on Monday. Don’t get me wrong. You can still get your chest to grow, but the single body part training has become a thing of the past. If you incorporate upper body days like a push day instead of chest, back, shoulders, arm day you can hit each specific muscle group more throughout the week. This in turn will give your muscles a greater chance of growth.

Sample workout coming at ya:

  1. Barbell bench press 3×6 reps
  2. Incline dumbbell press 3×10 reps
  3. Pec dec flye 3×10 reps
  4. Seated lateral raise 3×10 reps
  5. 3x max set of push-ups

Rest 90 seconds between sets.

With this sample workout I would incorporate an upper pull day and even another push day that hits other push body parts like more shoulders or different angles of the chest.

Over a 4-6 week course you can increase sets and weight.

Have at it boys! And let the chest gains commence!

Need help growing a big boy chest?

Feel free to reach out.

Evan, evan@forge-rx.com