Vince Gironda shares his secret for building massive pecs.

Building Pectorals:

I get a lot of static over my claim that the bench press is all for the front deltoid. A lot of guys have built big chests with the bench press, but I don’t see much impressiveness in spite of the size. I prefer the collar-to-collar grip neck press. Lower the bar down to the neck instead of the chest. Of course, the famous Gironda dips using a wide grip on a "V" dipping bar. I still maintain this is the best movement for developing the outer pec line.

I also recommend doing decline pulls with cables. The outer areas of the chest are activated, creating a greater waist to chest taper, with well-developed and shaped outer pecs. The press to the neck, "V" dipping bar dips performed properly, and decline cable pulls will produce the best in all around development.

Presses Vince’s Style:

Vince was not a big supporter of the press in the manner most performed the movement. Some came to state that Vince was completely against any press whatsoever. This is not true. The following is one example how Vince took a standard movement and made it into something entirely different.

The difference in my method of pressing is that, at the extended or arms overhead position, instead of lowering the barbell after reaching this position, you hold the barbell for a count of six. This insures perfect contraction of the deltoids and produces faster deltoid development.

It is my observation that presses are not side or lateral head exercises, they are front deltoid exercises. I also believe that presses never produce the best of deltoid growth. Now don’t get me wrong about presses. I think they have a value in the right context, which is, only advanced bodybuilders should press. Because, at this time, they need to round out their deltoid development. This exercise, as I see it, is a finishing off type of movement.

Chest Wide Pec Dips

You must use a parallel bar that is 33" wide, if it is not you will not receive the intended benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward.

Cross your feet and make certain they are slightly in front of your face, not back. Dip down as far as possible and return as high as you can. Never change this position as it isolates the pectoral muscles and limits the involvement of the triceps. Performing the movement with the elbows in will emphasize more triceps than pecs.

Very few bodybuilders perform this movement as described. It is perhaps one of the best movements for building and shaping the pecs there is. But, it must be performed correctly in order to obtain the results it is capable of providing. Do not rush the movement, which seems to be a natural tendency. Take your time and get a full stretch at the bottom and contact the pecs forcefully at the top of the movement. Do not begin the movement with the triceps, concentrate on the pecs and allow them to begin the upward motion.