Tip: Build Pecs Like A Pro

Here are the two overlooked keys for building a massive chest.

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Trying to build your chest? There are two things you'll need to do.

First, lift moderately heavy weight with various intensity techniques sprinkled in, focusing on these essentials – flat and incline pressing. There are plenty of ways to do this, but I typically use 3 exercises for 4 sets each, and stay in the 6-12 rep range. Ultimately by the end of these 12 sets your chest should be both fatigued and pumped.

Now that might sound like an obvious plan to you, but this is where the real value of this chest hypertrophy tip comes into play. The second thing you need to focus on is working the muscle through a stretching movement.

Static stretching of a pumped muscle triggers various growth factors, but doing a stretch under load with a full range of motion is what makes all the difference.

Cable, machine or dumbbell flyes work well as do traditional dips or stretch push-ups when you accentuate the stretch at the bottom.

Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter