Do you have a concave chest and look like the person that the bully kicks sand at on the beach? Are you a mass of jiggly skin with no muscle tone? It’s time to do chest exercises for mass that will change your body from stick thin to fabulous. Not everyone is genetically predestined to have the Mr. America bodybuilder physique, but everyone can look better than they do now and these exercises will help build your pecs and make them hard and sculpted.
You’re working with two muscles, pectoralis major and pectoralis minor.
The pectoralis major is on top of the pectoralis minor. Even though it’s two muscles that are on top of one another, when building muscles, most people think of them as three different muscle groups, upper, middle and lower chest. You can adjust the bench for working out each area. It should be at a 45 percent incline for upper chest areas, so incline dumbbell flys and incline dumbbell bench presses are recommended for the upper chest. Use flat dumbbell bench presses and flat dumbbell flys for midchest workouts and decline bench press or decline dumbbell flys for lower chest.
Push-ups are the go to chest builder.
One of the simplest and most easily used exercise is the push-up. There’s no equipment necessary with this traditional exercise. There are many different types of push-ups, but the traditional push-up targets all the muscles necessary. It works the pecs, the shoulders, triceps, abs and the muscles directly under the armpit. It helps build strength fast as it builds muscle tissue. If you’re not strong enough to tackle a push-up, consider a bent knee modified one that’s easier, until you build your strength.
You’ll want to use multi-joint movements so you hit the muscles from all angles.
Start with the most difficult workout at first, such as a dumbbell bench press, rather than using barbells, which are easier to control. That makes it more difficult, which boosts mass growth. Make sure you attempt to increase your range of motion with each exercise, too. One workout for mass might include 4 sets of 8 to 10 dumbbell bench presses, 3 sets of barbell incline bench press medium-grip, 3 sets of leverage decline chest press, 3 sets of incline dumbbell flys and finish with butterfly’s.
- Start with low repetitions of 4 to 6 reps or up to 8 to 12 moderate reps and use heavier weights. Don’t waste your time on machines, use free weights or body weight exercises to get the maximum benefit.
- You can work a lot of different areas just by adjusting the placement of your hands when you do a push-up. A wide placement, further out than the shoulders, works the chest muscles more, while a close placement works triceps more.
- Start working on your chest mass by learning each movement to perfection. It’s all about form, which is far more important than weight.
- Make sure you eat healthy if you want to build mass. Your diet should contain adequate protein if you want to build muscles quickly.