Building Gladiator Pectorals

Building Chest Muscle Correctly

I've never understood why male bodybuilders want to build huge, bulbous chest muscles. The pectorals or "pecs" run across the top of the rib cage and should be slablike in appearance, not bulging and hanging from sheer weight.

You have to add muscle in the proper places. Slap it on where it counts.

Vince Gironda Dips

Wide Grip Dips 

For those of you who are not familiar with this exercise I will explain it as Vince Gironda describes in his course "The Vince Gironda Workout Bulletin."

(IronMan Magazine Jan 1977 Vol. 36 No. 2)

Vince Gironda Dips

Use a parallel bar set up which permits you to have a spacing of 33" wide. Remember that the elbows must be wide and straight out from the shoulders. The head is down chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can.

Gironda Dips

Never change this position as this isolates the pectoral muscle and does not bring the triceps into play as in the elbows back style.

Larry Scott Vince Gironda Dips

Vince Gironda Wide Grip Neck Presses

Another Gironda favorite was wide-grip neck presses.

Essentially, a bench press but with a wider-than-shoulder width grip on the bar, but instead of the bar being lowered to the lower or middle of the pec area, it is lowered to the base of the neck.

Many people don't do this exercise because it's much more difficult to handle heavier weights compared to a standard bench press, but the movement involves much more pec than shoulder and is extremely effective.

How Did Larry Scott Train His Chest?

I always liked Larry Scott’s pectorals. They were not bulbous like so many guys today. I know he trained at your gym at the time he won the Olympia.

How did he exercise his chest muscles?

Larry alternated the neck press (supine body, hands over elbows, lowering barbell to neck) with chest parallel bar dips (hands 32” apart, chin on chest, feet forward of body).

These two exercises gave Larry his famous slab-like pecs by putting all the stress on the upper and outer areas.

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