CHEST WORKOUT FOR MASS 101
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CHEST WORKOUT FOR MASS:
FULL CHEST WORKOUT FOR MASS 101
FLAT BENCH – 2 SETS X 12 REPS @ 60-65% (60 SECS REST)
2 SETS X 10 REPS @ 60-65% (60-75 SECS REST)
1 TRIPLE DROP SET – 8 REPS / 5 REPS / 5 REPS
INCLINE BENCH PRESS – 4 SETS X 10 REPS @ 60-75%
60 SECS REST
FLAT DUMBBELL PRESS- 2 SETS X 12 REPS
2 SETS X 10 REPS – INCREASE WEIGHT
60-75 SECS REST ON ALL SETS
INCLINE DUMBELL PRESS- 2 SETS X 12 REPS
2 SETS X 10 REPS – INCREASE WEIGHT
60-75 SECS REST ON ALL SETS
SUPERSET FINISHER
DUMBELL PULL OVERS – 4 SETS X 10-10-10-10
CABLE FLYS – SUPERSET-4 SETS X 15-12-12-10
45- 60 SECONDS REST AFTER EACH SUPERSET.
—-Chest workout for Mass 101:
Here is a great workout for beginners to intermediate that involves mostly compound movements and hitting the chest from different angles. In this workout we also go through some drop sets and supersets which are great tools for hypertrophy. A beginner chest workout does not have to be 3 sets of bench press for 4-6 reps and 3 sets of dumbbell for 4-6 reps heavy. This is how I have trained my entire life and this is how I have got my results. Give this chest workout with a little more volume a try and see how you respond to it after 8-10 weeks.
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The pectoralis major (/ˌpɛktəˈreɪlᵻs ˈmeɪdʒər/) (from Latin: pectus, breast) is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle. In sports as well as bodybuilding, the pectoral muscles may colloquially be referred to as “pecs”, “pectoral muscle” or “chest muscle”.
Nine muscles of the chest and upper back are used to move the humerus (upper arm bone). The coracobrachialis and pectoralis major muscles connect the humerus anteriorly to the scapula and ribs, flexing and adducting the arm toward the front of the body when you reach forward to grab an object. On the posterior side of the arm the teres major and latissimus dorsi extend and adduct the arm towards the scapula and vertebra when you pull an object down off of a shelf above your head. The deltoid and supraspinatus muscles run superiorly between the scapula and humerus to abduct as well as flex and extend the arm. These muscles allow us to raise our arm in the air or swing the arm as in throwing a ball underhand. Rotation of the humerus is achieved by the actions of the subscapularis, infraspinatus, and teres minor muscles that run from the scapula to the humerus. These three rotator muscles, along with the supraspinatus, end in wide tendons that completely surround the head of the humerus and form a structure known as the rotator cuff, which holds the humerus in place and prevents dislocation. Rotation of the humerus by the rotator cuff muscles is necessary for activities such as throwing a ball overhand or swinging a hammer.
In addition to moving the arm and pectoral girdle, muscles of the chest and upper back work together as a group to support the vital process of breathing.
Chest workout for mass
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