Chest Exercise Program for Mass: 7 Finest Pec Workout routines

Many gymgoers suppose that the one train you want for a large chest exercise is the bench press.

Whereas it’s true that the bench press is among the very greatest chest trains for gaining dimension and energy, it’s not sufficient by itself to develop actually spectacular pecs.

A real chest routine for mass should embrace workout routines that assist you to practice your pecs with heavy weights, by means of lengthy ranges of movement, and at various angles. What’s extra, these workout routines should assist you to raise progressively heavier weights over time, since that is important for muscle development. 

From my expertise coaching hundreds of individuals, the workout routines that work greatest as the idea of a chest day exercise routine are:

1. Barbell bench press
2. Incline barbell bench press
3. Dumbbell bench press
4. Incline dumbbell bench press
5. Shut-grip bench press
6. Dip
7. Excessive-to-low cable fly

On this article, you’ll study why these workout routines needs to be the inspiration of each good mass-building chest exercise program, uncover how you can carry out them appropriately, perceive how you can manage them into an efficient chest exercise, and extra. 

Chest Anatomy

As you possibly can see, the pectoralis main has two sections or “heads:” the sternocostal head (“mid” and “decrease chest”) and clavicular head (“higher chest”). To develop full, proportional pecs, your chest exercise routines for mass should embrace workout routines that emphasize each sections.

The opposite noteworthy a part of the pecs is the pectoralis minor. The “pec minor” lies beneath the pectoralis main and pulls the shoulder blade ahead and towards the center of your chest.

The identical workout routines that practice the pec main additionally contain the pec minor, so it isn’t needed to incorporate workout routines in your chest exercise program that particularly goal the pec minor (and even should you did, it’d be exhausting to see whether or not or not your pec minor was rising). 

The 7 Finest Chest Workout routines for Mass

To construct full, proportional mass in your pecs, you need to carry out workout routines that make it easy to progressively overload your chest. In different phrases, you need to do workout routines that assist you to deal with heavy weights safely and raise progressively heavier weights over time.

These workout routines must also work your pecs by means of a full vary of movement, which research present is essential for muscle development. Moreover, they need to goal your chest from completely different angles to make sure balanced improvement.

The next seven workout routines meet all these standards, and that’s why they’re good for a chest exercise designed so as to add dimension to your higher, mid, and decrease pecs.

On this part, you’ll discover ways to carry out every train and how you can incorporate them into efficient chest exercises for mass, together with skilled suggestions and steering on units, reps, and relaxation intervals.

1. Barbell Bench Press

Why: The barbell bench press is among the single greatest chest workout routines for mass as a result of it hits the higher, mid, and decrease parts of the chest and lets you practice with heavy weights and progress recurrently. That’s why all good chest day exercise routines start with the bench press. 

:

1. Lie on a flat bench and place your ft flat on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Seize the bar with a barely wider than shoulder-width grip and unrack the barbell.
4. Decrease the barbell to your chest, retaining your elbows tucked 6-to-8 inches out of your sides.
5. Press the bar again to the beginning place.

Knowledgeable Tip: As you arrange for the bench press, think about screwing your ft into the ground by turning your toes out to the facet. This creates stress in your legs, which will increase the soundness and rigidity of your whole physique and ensures you don’t waste vitality attempting to take care of steadiness.

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

[Read More: How to Increase Your Bench Press: 12 Science-Backed Techniques]

2. Incline Barbell Bench Press

Why: The incline barbell bench press is a part of most nice chest exercises for mass as a result of nothing trains your “higher chest” extra successfully. In different phrases, it’s the greatest chest train for “filling out” your whole pecs.

:

1. Lie on a bench angled at 30-to-45 levels and plant your ft on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Seize the bar with a barely wider than shoulder-width grip and unrack the barbell.
4. Decrease the barbell to your higher chest, retaining your elbows tucked 6-to-8 inches out of your sides.
5. Press the bar again to the beginning place.

Knowledgeable Tip: Take into consideration snapping the barbell in half along with your arms. The objective right here is to take care of higher physique rigidity, which helps you raise heavier weights safely.

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

[Read More: Should You Incline Bench Press to Grow Your Upper Chest?]

3. Dumbbell Bench Press

Why: Most good chest exercise routines for mass embrace the dumbbell bench press as a result of it trains the higher, mid, and decrease parts of the pecs and either side of your physique independently. This makes it best for growing balanced, symmetrical dimension. It additionally trains your pecs by means of a barely longer vary of movement that barbell presses, which additional advantages mass achieve.

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1. Whereas sitting on a flat bench, maintain a dumbbell in every hand and relaxation them in your thighs. 
2. Lie again and convey the dumbbells up so that you’re holding them on both facet of your chest by giving them a nudge along with your thighs.
3. Press the dumbbells over your chest till your arms are straight and your elbows are locked. 
4. Decrease the dumbbells to the beginning place.

Knowledgeable Tip: Workout routines that practice either side of your physique independently—”unilateral workout routines”—are sometimes higher for boosting athletic efficiency than bilateral workout routines (workout routines that practice each side concurrently). Subsequently, should you’re searching for an efficient chest train for athletes, the dumbbell bench press is a good choice. 

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

4. Incline Dumbbell Bench Press

Why: The incline dumbbell bench press is among the greatest chest trains for constructing your higher pecs and making a fuller, extra balanced chest

:

1. Whereas mendacity on a bench angled at 30-to-45 levels, maintain a dumbbell in every hand and relaxation them in your thighs. 
2. Lie again, hoisting the dumbbells up so that you’re holding them on both facet of your chest by giving them a nudge along with your thighs.
3. Press the dumbbells over your higher chest till your arms are straight and your elbows are locked.
4. Decrease the dumbbells to the beginning place.

Knowledgeable Tip: Set the bench to a 45-degree angle or decrease to make sure your pecs do nearly all of the work, not your shoulders.

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

5. Shut-Grip Bench Press

Why: Whereas many consider the close-grip bench press as a triceps train, it’s additionally extremely efficient for coaching your pecs (and your higher pecs particularly). Taking a slender grip and tucking your elbows tends to be gentler in your shoulders, too, which most individuals welcome after a number of heavy units of urgent. 

:

1. Lie on a flat bench and place your ft flat on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Grip the barbell with a shoulder-width grip or barely narrower and unrack the barbell.
4. Decrease the barbell to your decrease chest, retaining your elbows tucked 2-to-4 inches out of your sides.
5. Press the bar again to the beginning place.

Knowledgeable Tip: The close-grip bench press is a superb addition to a chest routine for energy as a result of it strengthens your triceps—the muscular tissues that always restrict how a lot you possibly can bench. By constructing stronger triceps, you possibly can raise extra weight on the common bench press, which permits for better progressive overload in your pecs and results in extra chest development.

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

6. Dip

Why: The dip trains your pecs by means of a full vary of movement and whereas deeply stretched, which advantages development. It additionally doubtless trains the decrease pecs barely higher than different chest workout routines, so it’s helpful for rounding out pec improvement. 

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1. Should you’re utilizing a dip belt, wrap the chain round your waist, add the specified quantity of weight to the chain, and fasten the carabiner.
2. Seize each handles of a dip station, then press your self up by straightening your arms and gently leaping off the bottom so your arms are straight and supporting your whole physique weight. 
3. Barely bend your knees to maintain your ft from touching the bottom, then decrease your physique by bending your elbows till your higher arms are roughly parallel to the ground.
4. Reverse the motion and return to the beginning place.

Knowledgeable Tip: To emphasise the pecs, lean barely ahead whereas performing the dip. 

Units, Reps, and Relaxation : 3 units of 6-to-8 reps with 2-to-3 min relaxation

[Read More: The Ultimate Guide to Chest Dips for Building Your Chest]

7. Excessive-to-Low Cable Fly

Why: The high-to-low cable fly is a helpful train for ending a chest program for mass as a result of it lets you practice the pecs with the quantity (units) they should develop with out different muscle teams turning into the limiting issue. Just like the dip, it additionally might emphasize the decrease pecs, which is vital for balanced development.

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1. Regulate each pulleys on a twin cable machine to shoulder peak and connect the single-handle attachments. 
2. Seize a deal with in every hand and stand centrally between the pulleys in order that the cables pull your arms out to your sides. 
3. Sustaining a slight bend in your elbows, take 1-to-2 steps ahead so your arms are a little bit behind your torso along with your palms going through ahead.
4. Preserving your elbows barely bent, convey your arms towards one another in an arc.
5. Reverse the motion and return to the beginning place. 

Knowledgeable Tip: Enhance the vary of movement by permitting your arms to cross over one another in entrance of your chest. If needed, flip your wrists so your palms face down as your arms cross to forestall the handles from hitting one another.

Units, Reps, and Relaxation : 3 units of 10-to-15 reps with 2-to-3 min relaxation

What Are the Advantages of Chest Coaching?

Higher Aesthetics

The pecs are one of many largest muscle teams within the higher physique, so that they have a major influence on how your torso seems. Properly-developed pecs create a balanced, proportional look to your higher physique by tying collectively your shoulders, arms, and abs.

Elevated Higher Physique Energy

Enhanced Athletic Efficiency

A robust chest contributes to higher efficiency in sports activities that contain pushing, throwing, or placing, reminiscent of soccer, basketball, and martial arts. 

Improved Posture

Tight pec muscular tissues may cause your shoulders to spherical and your higher again to hunch. Doing chest workout routines that practice your pecs by means of a full vary of movement and whereas deeply stretched helps loosen these muscular tissues, which might cut back tightness and make it easier to keep a extra upright, assured posture.

The Finest Chest Exercise for Mass

That’s why I like to recommend taking a deload after 8-to-10 weeks of coaching, after which swapping a number of the workout routines within the above chest day exercise for a number of the options we mentioned earlier. As an illustration:

• Change the barbell bench press with the dumbbell bench press
• Swap the incline dumbbell bench press for the incline barbell bench press
• Swap the dip for the close-grip bench press

With these adjustments, you may have a extremely efficient full chest exercise that feels recent. And after one other 8-to-10 weeks of coaching you possibly can both return to the unique chest exercise program, or rejig the workout routines above to create one other new routine. 

3 Suggestions for the Good Chest Exercise

1. Finish each set 1-to-3 reps shy of muscle failure.

As I clarify in my health books for males and girls, to maximise your outcomes, you need to take many of the units in your chest exercise program to inside a rep or two of failure.

Ask your self on the finish of every set, “If I needed to, what number of extra reps may I’ve gotten with good type?” If the reply is greater than two, improve the burden or reps to make your subsequent set tougher.

2. When you hit the highest of your rep vary for a set, transfer up in weight. 

Comply with this sample of attempting so as to add reps or weight to each train in each exercise.

3. Take the appropriate dietary supplements.

• Protein powder: Protein powder, reminiscent of whey or casein, supplies your physique with the vitamins wanted to construct muscle tissue and recuperate from exercises. 
• Creatine: Creatine boosts muscle and energy achieve, improves anaerobic endurance, and reduces muscle harm and soreness out of your exercises. 
• Pre-workout: A high-quality pre-workout enhances vitality, temper, and focus, will increase energy and endurance, and reduces fatigue.

(Should you’d like much more particular recommendation about which dietary supplements you need to take to achieve your well being and health targets, take the Legion Complement Finder Quiz, and in lower than a minute, you’ll know precisely what dietary supplements are best for you.)