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What guy doesn’t want a better chest? Greater tone, a bit more size, perhaps more fullness… it is every man’s dream.

And ladies, you too can really benefit from stronger chest muscles.  Training the upper chest can have a slight breast augmentation effect… and at a cost that no surgeon can touch.

The chest is one of the attributes of a “man’s man”, at least according to a survey published in Men’s Health on what women find sexy about men. And women can also increase their attractiveness to men simply by looking more fit.

But that’s not all.  A survey conducted in preparation for National Orgasm Day (who knew?) revealed that eight out of ten women increased their orgasm frequency and intensity through just three days a week of strength training.

Maybe that infamous line from Arnold Schwarzenegger in Pumping Iron isn’t such a put-on after all.  While “the pump” you get from weight training may not be “as good as [having an orgasm]“, as Arnold proclaimed, the benefits can definitely help both men and women enjoy their lives to a fuller extent in every area. That includes the bedroom. And, as fate would have it, weight training for most people centers around the chest.

But there is a challenge for beginners.  Most weight trainees do not know how to work their chest for maximum progress. Since I am all about getting the best results in the least amount of time, I’d like to share three quick tips that anyone can apply to achieve a better chest with less time in the gym.

1. Think “Contraction” and “Explosion”

A major problem with chest training is that most people cannot feel the muscles as well as they should. A lot of guys just “bench” and call it a day. Bad idea. Most men are not structurally suited for bench presses. The ones that are, gain size and fullness easily from bench pressing. The rest of us, myself included, need to be a bit more clever in our approach.

My suggestion is to either opt for dumbbells with your palms facing in toward your head or use a Smith Machine for all chest work. Palms-in dumbbell presses are not commonly seen, but you should try it if you want to protect your shoulders.

The rotator cuff is always susceptible to injury during pressing movements. However, turning your palms in (obviously not possible with barbell movements) takes most of the strain off the rotator cuff region. This tip was given to me by an orthopedic surgeon many years ago, and I credit it to saving my once-ailing left shoulder.

Now that your shoulders are better protected, you should lower the weight slowly (about 3-4 seconds down) and then explode up. Force a hard contraction at the top of the movement. Squeeze the chest muscles, then lower the weight slowly again. You will find you will not be able to press as much, but who cares? Are you after a better chest or a bigger ego?

2. The 4/8 Bulgarian Method

For intermediate and advanced trainees, try alternating sets of four reps with sets of eight reps. Warm up by gradually increasing the weight. Then do four hard reps in the same style as described above.

Do not go past failure. Lower the weight by 30%, rest only 45 seconds, and try for eight reps. Rest for 1-2 minutes, then repeat. Only two cycles of these Bulgarian-style supersets are needed.

3. Decline Cable Crossovers

The “Iron Guru” Vince Gironda claimed this was the best movement for the lower pectoral line. I tend to agree. Take a decline bench and situate it between two opposing cable machines. Most gyms have cable machines set up for just this kind of movement. Put the bench at a slight decline… nothing too steep.

Then, using relatively light weight, perform a crossover movement. Your elbows are slightly bent as you pull the cables to the lower part of your chest, slightly crossing them at that point. Lower slowly, and be sure to think “contraction” the entire way through.

Apply these three tips and your chest will become a thing of beauty.

[Ed. Note: Jon Benson is a lifecoach and nutrition counselor who specializes in helping individuals discover a life-altering mind/body connection. His work in the field of fitness and mental empowerment has helped thousands rediscover their youthful body and positive outlook. Discover how you can do the same by, click here.]