CHEST Training for Mass – Killer Workout for Bigger Pecs
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Description
Killer Chest Workout – 5 of Best Muscle Building Exercises That You Can Do To Build Bigger Pecs.
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Monday is “International Chest Day” the most popular workout day of the week. And in this chest workout we’re going to get back to the basics with 5 killer exercises that will stimulate muscle growth and help you build bigger pecs.
The first exercise is the Incline Bench Press…
This is a good movement to work the upper chest. Start off light and do as many progressively heavier warm up sets as you feel you need to work up to your top heavy working weight.
Once you’re at your top working weight, do 3 heavy sets of 8-10 reps, train hard, but lift within your means. I recommend that you stop your sets at least 1 rep shy of failure so that you can rack the weight on your own. By doing this you’ll stimulate muscle growth while minimizing your risk of getting injured.
The second exercise is the Decline Bench Press…
This exercise will focus most of the workload on the lower chest. Again, start light and pyramid up with a few progressively heavier warm up sets. Once you’re at your top working weight, do 3 sets of 8-10 reps. These 2 bench press variations will stimulate your entire chest with big basic compound lifts.
The third exercise is the Incline Dumbbell Fly…
This is a good isolation movement for the pecs. With flys you’ll feel the majority of the tension in the bottom half of the lift, when your pecs are fully stretched. Do 3 sets of 10-12 reps.
Once you hit momentary muscular failure you can continue on with dumbbell bench presses if you like to extend the set and provide some extra high intensity muscle stimulation in the pecs.
The forth exercise is Cable Cross Overs…
This movement is similar to a dumbbell fly, but the majority of the tension is in the peak contraction position, when your hands are together and you have to squeeze your chest muscles hard to hold the handles in that bottom position.
When you do cable cross overs, try to actually cross your hands over at the completion of each rep. This will give you an extra squeeze in the chest muscles and help to stimulate growth in the inner pecs.
The fifth and final exercise is Push Ups…
Push ups are one of the best chest exercises you can do. They will pump a lot of blood into the pecs and keep your muscles under tension for long periods of time. In addition to that, doing bodyweight exercises, such as push ups, have a unique muscle building benefit because they move your entire body through space. This puts you in a 3 dimensional environment and will activate your central nervous system to a greater degree, compared to exercises where you just move your limbs.
Finish off your chest workout with 3 sets of as many push ups as you can do.
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Full Chest Training Workout:
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Incline Bench Press – 3 sets of 8-10 reps
Decline Bench Press – 3 sets of 8-10 reps
Incline Dumbbell Fly – 3 sets of 10-12 reps
Cable Cross Overs – 3 sets of 10-12 reps
Push Ups – 3 sets of as many reps as you can do
