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7 Exercises to Build a Massive Chest Fast

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The best exercises to quickly give you an enormous chest are presses. No cable and machine exercises are half as good. Described here are 7 ways to press heavy weights.

Pushups: For ages exercisers have been employing the pushup to build upper body muscle. But to build chest muscle fast and effectively, learn how to do it properly. Move up and down keeping your body as straight as a rod. You can achieve this by bracing your abs, clenching your buttock muscles, and keeping elbows close to the sides of the body.

Flat dumbbell press: Unlike the regular way of doing it, let your palms face in as you hold the dumbbells with elbows close to the sides of the body. Lying on a flat bench and feet pressing flat against the floor, lift them up and down in a regulated manner.

Incline dumbbell press: This one is exactly like the flat dumbbell press but performed on an incline bench set at 30 degrees instead of a flat bench. This particular exercise toughens the upper pecs and makes your chest look fuller; else you could end up with droopy pecs.

Dumbbell floor press: Lie down on your back on the floor and follow the same instructions as for the flat dumbbell press. If you have back problems, it's better to keep knees bent and place your feet flat on the ground. Otherwise let your legs remain straight out.

Bench press: The regular bench press with the bar is one of the best upper body exercises. As a variation, tuck in your elbows by 45 degrees to your sides and perform the bench press. Place your feet firmly on the floor and arch your back as you press.

Incline bench press: To fully develop the upper pecs and avoid droopy looking pecs, all muscle building programs should incorporate an incline bench set to about 30 degrees to perform the bench press. Follow the same procedure as above.

Barbell floor press: This one boosts overall pressing might. Follow the same instructions as for the bench press but lie down on the floor rather than using any bench.