Chest is the muscle group which a lot of people spend hours upon hours working on. Day-

in and day-out people go to the gym, jump on the bench, and press until they faint, 

everyday is chest day for some of them, and that is the first mistake. It's not uncommon 

to see people simply doing flat bench presses for chest along with some flye movements.

To build an overall strong and well developed chest you need to do more than just a flat 

bench press. You need to hit the chest from different angles and stimulate and break 

down those fibers to see some growth. Thus, understanding the anatomy of the chest will 

be helpful for you to be aware of the impact of each exercise on your pecs' muscles

The chest is made up of two muscles: the pectoralis major and the pectoralis minor 

The pecs are found attached to the humerus of the arm, right near the shoulder joint. 

The pecs then run across the front of the body and originate on the breastbone. The 

pectoralis major is attached to the front of the body on the rib cage. The pectoralis 

minor is found underneath the pectoralis major. It originates on the ribs and attaches up 

to the scapula, specifically at the coracoid process.The pectoralis major brings the 

humerus across the body while the pectoralis minor moves the shoulders forward.

The right qualities of a good healthy strong chest are : 

• Thick pectoral muscle mass.

• The inside/outside and the upper/lower pectorals are proportionally developed.

• When you flex you want to be able to see striations.

• When raising your arms up you want to make sure that you have enough thickness so your chest doesn't disappear.

The Workout 

Incline Dumbbell Press 5 Sets / 6-10 Reps (Progressive Overload)


Dips 2 Sets / 10-15 Reps


Barbell Bench Press 5 Sets / 8*6*3*2*1 (Progressive Overload | Hit Your Max)


Flat Bench Dumbbell Flyes 4 Sets / 15 Reps ( for the first 3 sets, for the 4th set do it with light weight until failure)

Push-ups 3 Sets ( Wide Grip 30 Reps) + 3 Sets ( Close-grip 20 Reps)

Quick Tip : For the bench press, the safe grip width, is when the forearms are always parallel 

The shoulders are one of my favorite muscle groups to work. I train them, like all muscles, with one ultimate goal, to shock and destroy. Considering the fact that shoulders are a fairly small muscle group, I find that training them along with back muscles is very effective since the majority if not all of the back exercises indirectly stimulate the shoulders. Therefore it makes sense to train them with back, allowing them to attain the most effective stimulation possible. So without any further delay, here is the workout i follow to have the 3D Big Shoulders :

Behind The Neck Press  5 Sets / 5*3*2*1*1 Reps (Hit Your Max)

WATCH THIS VIDEO TO LEARN THE RIGHT FORM

Lateral Raises 4 Sets / 10 Reps Progressive Overload

Bent Over Low-Pulley Side Lateral 3 Sets / 10 Reps Progressive Overload

Front Dumbbell Raises  3 Sets / 10 Reps Progressive Overload
Bent Over Rear Delt Raises 5 Sets / 10 Reps Progressive Overload