Big Chest

When we think about getting big pecs, it seems like the only exercise to be able to maximize chest muscle is the bench press. The illusion here is that bench pressing is the best way to build chest muscle, and that other exercises are obsolete. If you been taught to think this way, I have much pity for you. Though I will admit, bench press is "one" of the best exercises, it certainly isn't the only exercise to build chest muscle.

With that said, the bench press isn't absolutely necessary for shirt popping pecs as we call them. An alternate chest builder aside from using weights are push-ups. Simple as the exercise is, push-ups is one of the best exercises you can do for upper body strength and muscle size. During the push-up, various muscles are working simultaneously such as the triceps, the deltoids, the biceps, forearm muscle, back, your entire core region and last but not least your chest.

If you shrug off push-ups like they're nothing, try doing them with a weighted vest. A higher load will result in a greater challenge during each repetition. The movement will work your core, upper body muscles, and the heavier load will push your muscle fibers to tear and rebuild themselves for a more massive chest.

Another way of challenging yourself is doing push-ups in a more explosive manner, so explosive that your hands pop off the floor. Within each rep, challenge yourself to clap during midair and count all at the same time. Other than building chest muscle, this will help boost endurance, power, strength, and muscle size all in one simple exercise.

If you're experienced and thoroughly conditioned doing regular push-ups, you can keep challenging yourself to do other forms of push-ups. Such as elevating your feet onto a platform such as a chair. The decline will help hit the chest muscles more directly and you'll be concentrating a heavier load on your upper body because the angle of your body weight.