- Exercise & Fitness
How to get a big chest
List of chest exercises
Below is a list of chest exercises that you can perform to build up your chest and make your chest bigger.
Barbell bench press
Incline barbell bench press
Decline barbell bench press
Dumbbell bench presses
Incline dumbbell bench presses
Incline dumbbell flyes
Cross cable flyes
How many sets and reps to perform for your chest
There are many articles in magazines, in books and the Internet about how many sets and reps should be performed for a muscle and almost every single person who exercises and every single personal trainer will all have different opinions. This does not make the information right or wrong, it simply means that you will have to find out what works for you because everyone and every source is most likely to be different.
Some people and sources will say to do high-reps ( 15-20 ) to get ripped and to burn fat while others will say to do low-reps ( 6-8 ) to get your muscles bigger and others will say to do moderate reps ( 10-12 ) to build and maintain muscles. This is again mostly opinions of people and sources so again you will have to find out what works the best for you.
As far as how many total sets you should do for your chest is all up to you. You will have to find out what works the best for you. Some sources say up to 20 total sets is good while others say that a total of 15 sets is plenty and some will even say 9-12 total sets is all that needs to be done for your chest.
Whatever exercise routine you choose to do you should know and be aware of signs of overtraining. Also keep on mind that it is probably a good idea to train with both light and heavy weights, low and high reps because this will keep your muscles growing and guessing. Also remember that weights will burn some fat but to really burn fat you will need to do some cardio. So it's weights to build muscle and cardio to burn fat and to get definition.
Chest workout routines
Rountie one- Exercise one- Incline barbell bench press, 3 sets, 10-12 reps each set. Exercise two- Flat barbell bench press, 3 sets, 10-12 reps each set. Exercise three- Incline dumbbell flyes, 3 sets, 10-12 reps. Exercise four- Flat bench dumbbell flyes, 3 sets, 10-12 reps. Exercise five-Pec-dec flyes, 3 sets, 10-12 reps.
Routine two- Exercise one- Incline dumbbell bench presses immediately followed by ( compound set ) Barbell bench press, 3 compound sets, 10-12 reps each exercise/set. Exercise two- Machine chest press compound set with cable crossovers, 3 sets, 10-12 reps. Exercise three- Flat dumbbell flyes compound set with Incline dumbbell flyes, 3 sets, 10-12 reps.
Routine three- Giant set routine- Flat bench barbell presses, 10-12 reps followed by Incline barbell bench presses, 10-12 reps followed by Machine chest presses, 8-10 reps followed by Flat bench flyes, 8-10 reps followed by Incline flyes, 6-8 reps followed by Decline flyes, 6-8 sets. Complete 3 Giant sets.
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