Best Chest Workouts For Mass: A Beginner's Guide
Looking for a hulking chest that just can't stop bursting out of that vest? Do you spend endless hours on the bench press with little to no gains in size? Do you want your chest to resemble like a mountain of muscle you have always dreamed of? If your answers are in the affirmative, this guide on the best chest workouts for mass is all for you.
The use of bulking selective androgen receptor modulators can prove extremely useful. However, the transformation journey of your chest requires you to be in complete command that comes easily only with a clear and complete understanding of the basics.
Anatomy Of The Chest
The human chest is made of two muscles: the pectoralis major and pectoralis minor. Both these muscles work in tandem to make the chest function. These muscles of the chest start at the clavicle and insert at the sternum and the humerus (the armpit area) with the pectoralis minor located directly underneath the pectoralis major.
Different Functions Of The Chest Muscles
The three different functions of the chest muscles are:
- The ability to bring the arm up and down at the sides.
- The sidearm pitching motion.
- The classic arm-wrestling motion.
To build up your chest, the primary and basic suggested exercises include the flyes and the bench press.
Chest Building Pointers
There is no denying the fact that the chest is made of a single mass of muscle but you should always train like it was divided into three parts: the upper, middle, and lower portions.
The Upper Chest
It is best stimulated by the performance of exercises that are executed on a 30 to 45 percent incline bench. For instance, incline dumbbell flyes or incline barbell and dumbbell bench press are excellent upper chest exercises.
The Middle Chest
This region of the chest is best stimulated by the performance of exercises that are executed on a flat bench. For instance, flat dumbbell flyes or flat barbell and dumbbell bench press are excellent middle chest exercises.
The Lower Chest
It is best stimulated from the performance of exercises that are executed on a 30 to 45 decline bench. For instance, decline dumbbell flyes or decline barbell and dumbbell bench press are excellent lower chest exercises.
It is important to remember that all three areas of the chest respond well initially to low (4-6) or moderate (8-12) rep ranges. Beginners should avoid higher rep ranges and they should instead focus on slowly and gradually emphasising on lifting heavy weights that provide the much -required solid foundation. Free weights would be the best thing for you if you believe that your chest is a weak point. Free weights are known to help in developing the chest way better than machines.
Chest Building Workout Programs
Here is a list of some of the most amazing chest building workout programs:
UPPER CHEST DAY
Barbell Incline Bench Press Medium-Grip
- The Barbell Incline Bench Press Medium-Grip (3 sets, 4-6 reps) is all about loading the bar to a reasonable weight for training purposes.
- Thereafter, you can lie on the bench while making sure that your feet are flat on the ground while driving through to the hips.
- It is important to remember that your shoulder blades should be retracted and back should be arched.
- Now, it is time for you to take a pronated, medium grip to cover the bar rings. You can then proceed to remove the rack bar while ensuring that the weight is held above the chest with extended arms.
- Once this has been done, you should reduce the bar by flexing the elbows to the sternum. It is important to keep the elbows slightly drawn in and lats to stay tight while maintaining control so that the bar does not get bounced off the chest.
- The last step is all about you touching the torso with the bar and then extending your elbows to make a return to the bar.
Incline Dumbbell Press
- The Incline Dumbbell Press (3 sets, 8 reps) requires you to simply lie back calmly on the incline bench. Now, you should hold a dumbbell atop the thighs in each hand in such a way that the hands' palms face each other.
- Push the dumbbells using the thighs and start lifting each of the dumbbells one at a time while holding them at the shoulder width.
- You are then required to rotate your wrists forward once the dumbbells are raised to the shoulder width in such a way that the palms of hands facing away from you.
- It is extremely important for you to have complete control of the dumbbells and then breathe out and push them up with the chest.
- Now it is the time for you to lock the arms at the top. Hold them there for a second and then gradually start lowering the weight. Remember to tip perfectly in such a way that lowering the weights takes as much as two times the time that was taken to raise them.
- You can then start by repeating the movements for your desired choice of repetitions.
- To release the dumbbells once you are done, you should ideally place them on the thighs and then on the floor.
- Pushups (3 sets, 12 reps) are great for enhancing the potential of your chest.
- You should start by lying face down on the floor and then place the hands about 35 inches apart while holding the torso up at around length of the arms.
- It is now time for you to lower yourself on the downside as you inhale till the time the chest almost touches the floor.
- You can then breathe out while squeezing your chest and press the upper back, back to the initial position.
- You can then start to lower yourself down again after having a short pause at the top contracted position. Perform as many repetitions as you can handle and want.
MIDDLE CHEST DAY
- Dumbbell Flyes (3 sets, 8-12 reps) is all about lying down on the flat bench with a dumbbell each in hands that rest on top of the thighs with palms facing each other.
- Use the thighs to raise the dumbbells one at a time. You should make it a point to hold them (with the palms of hands facing each other) at shoulder width. Your starting position will be where you'll raise the dumbbells up suggesting that you're pressing them but stop and hold just before you lock out.
- Lower the arms out at both sides in a wide arc with a slight bend on the elbows. It is important to note here that the movement should happen only at joint of the shoulders and not the arms.
- Once this has been done, you can get your arms to make a return back to the initial position as you breathe out and squeeze the chest muscles.
- The last step is all about holding at the contracted position for a second or two. Now, repeat the movement for your desired choice of repetitions.
LOWER CHEST DAY
Decline Dumbbell Bench Press
- To get started with Decline Dumbbell Bench Press (3 sets, 8 reps), you should first secure the legs at decline bench's end. Then, lie down with a dumbbell on each hand on top of the thighs in such a way that hands are facing each other.
- Start moving the dumbbells on your front side at shoulder width once you're laying down.
- The starting position happens when you rotate the wrists forward at shoulder width with palms facing away from you.
- It is now time for bringing down the weights to the side as you breathe out. Make sure to keep the forearms perpendicular to the floor.
- Push the dumbbells as you breathe out using the pectoral muscles. Then, proceed to lock the arms in the contracted position and squeeze the chest. Now, hold there for a second or two and then slowly start coming down.
- The last step is all about repeating the movement for your preferred count of repetitions.
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