Chest workout exercises
Training for massive chest
It is every man's dream to have a big, muscular chest. This is Â»a very popularÂ« muscle group if I am allowed to say so. Everybody likes doing bench presses and bench press is by far the most popular exercise. Maybe this is because of so much heavy weight you lift while bench pressing. But it is quite hard to build a nice, big and proportional chest. Chest muscles are a big muscle group, but not as big as legs and back. It is advised to work out your chest once to twice a week, so it has enough time for recovery and regeneration. As for any other muscle group goes, you have to train hard, eat and sleep a lot to achieve muscle growth. Now I will present you a simple but also a hard and effective training that will make your chest want to explode.
Best upper chest exercise
This training consists of 5 exercises, three compound (barbell bench press, incline dumbbell and decline dumbbell bench press) and two isolation exercises (incline cable flyes, cable crossovers). Each exercise has four sets, three working sets and one drop set. Each set means 8-12 repetitions, if you can't do 8 reps lower your weight, if you can do more than 12 reps put on more weight. It is important that all exercises and reps are done with proper form, so you get out the most of each rep. Don't forget to warm up and to do a good stretching before training.
Barbell flat bench press
Start with barbell bench press, first do 3 working sets with 8-12 reps end then the fourth set is a drop set with 4 drops of 8 reps. This exercise targets mainly your whole chest, but it also affects shoulders and triceps. It is done lying back on a flat bench. Hold the bar with a medium width grip, so there is a 90-degree angle between your forearms and upper arms in the middle of the movement. Hold the bar straight over you with your arms straight, this is your starting position. Now, as you slowly start to lower the bar, inhale. Lower the bar until it touches your chest. When the bar touches your chest, take a brief break and push the bar to the starting position as you breathe out. As you push the bar up, focus on pushing the bar using your chest muscles. At the top most position, squeeze your chest in the contracted position, hold for a second and then start coming down slowly.
Incline and decline dumbbell bench press
The second and third exercises are incline and decline dumbbell bench press. Similar as the first exercise do 3 working sets and 1 drop set for both exercises. I prefer dumbbells to barbells, because they engage more muscles and you workout both sides of your body with the same load, while with barbells it can happen that one side pushes more than the other. To do the incline dumbbell bench press, lie back on an incline bench with a dumbbell in each hand. Put the dumbbells on your thighs, so the palms of your hand face each other. With help of your thighs push the dumbbells up so they are raised to your shoulder width, then rotate your wrist so your palms are pointing away from you. You have to be sure that you are in control of the dumbbells at all times, then breath out and push the dumbbells up with your chest. Hold for a second at the topmost position, then breath-in and slowly lower the weights to your chest. Decline bench press is similar, but you lie on a decline bench and you have to secure your legs at the end of the bench. The movement of your hands is similar as mentioned before. However decline bench press works more for the lower chest.
Incline cable flyes, cable crossovers
This is an isolation exercise, that means that you will work with less weight, but you will engage only your chest, the rest of your body, except your arms, will be still. First set the pulleys at the floor level and put an incline bench in the middle of the pulleys, select a weight and grab a pulley with each hand. Now bring your hands together at arm's length in front of your face. Then lower your arms out at both sides in a wide arc until you feel a stretch on your chest, breathe in when you perform this movement. Keep in mind that hand should be still throughout the movement, the movement should be only in your shoulders and focus on your chest! The last exercise is cable crossovers, it is similar to cable flyes, but here you are standing up and the pulleys are on a high position. You should bend your torso a bit forward. Movement in your shoulders and focusing on your chest stay the same as before.
So this was my chest workout routine.
If you do this routine correctly and without avoiding heavy weights, it will kill your chests muscles and give you an unbelievable pump during your workout. Don’t forget to eat enough proteins so your chest will have enough food to grow.