Best Chest Workouts - Build Bigger Chiseled Chest with these Workout Routines
In this article you will find Upper and Lower Chest Workout Routines to build massive Pecs/chest. Also I will include Chest Workouts for Beginners and Advanced bodybuilders, Weak point and Priority Training to build a chest you can can be proud of. A really deep, well shaped muscular chest is the cornerstone of a bodybuilding physique and these Chest Workouts will help you build Chest Muscle, carve them and create a complete Chest development.
Any chest workout planned should aim at developing these 3 factors. 1. Chest Muscle Size 2. Developing complete chest - Upper-, middle and Lower with clear lower and upper chest separation. 3. A great rib cage. A great Chest Workout is the one which stresses on good chest size and shape. SIDEBAR Check Blast Your Bench Program for more. Fundamental Chest Exercises For overall chest development you need to do two kinds of movements - Presses and Flyes. These 2 movements although are sufficient for overall chest development, they have to be performed at various angles as chest is a big muscle with many insertion points. Tips to make every Chest Workout a great workout 1. A good warm up A good warm up with at least 2 light weight warm up sets will get you ready and pumped for the brutal workout ahead, sending blood to chest area and preparing it for the oncoming assault. 2. Concentrate on Building Musclesize first In bodybuilding Size comes first. Then comes how to define them. The exercises in the Beginner Chest Workouts will help you create that best chest size ready to be chiseled later. 3. Range of movement The greater the range of motion, the greater the muscular contraction and hence the best results. Dumbbell presses and Flyes are absolutely crucial for maximum growth. 4. Stretching the Chest Muscles between heavy training sets will help enormously. Never miss them 5. Never perform triceps exercises before Chest. Tired triceps will give up before chest, therefore chest muscles will be not optimally trained.
Beginners need to be concerned with Muscle Size first. Heavy Power training with Bench Press, Incline Bench Press and Dumbbell Flyes should be the first priority. Note - For Instructions on how to perform these exercises check theExercise Database. Sample Beginner Chest Workout Workout # 1 1. Bench Press - Warm up with 2 sets of 15 reps each, 4 heavy sets of not more than 10,8,6 and 4 reps. Use the heaviest weight possible and a spotter. 2. Incline Bench Press - 3 Heavy sets of 8,6 and 4 reps 3. Dumbbells Flyes - 4 sets of 10,8,6 and 4 reps. Points to Remember Keep increasing weights every set, even if it is a 5 lb increase. Progressive resistance is the only way to build muscle. Keep stretching your chest muscles in between exercises.
Bench Press - 2 warm up sets, 5 heavy sets with 10,8,6,4 and 2 reps Dumbbell Flyes - 4 sets of 10,8,6 and 4 reps. Pullovers - 3 sets of 10,8,6 reps. Points to Remember Keep increasing weights every set, even if it is a 5 lb increase. Progressive resistance is the only way to build muscle. Keep stretching your chest muscles in between exercises.
Bench Press - 2 warm up sets, 4 Heavy sets of 10,8,6 and 4 reps Incline Bench Press - 4 heavy sets of10,8,6 and 4 reps Machine Flyes - 4 sets of 10,8,6 and 4 reps. Points to Remember Keep increasing weights every set, even if it is a 5 lb increase. Progressive resistance is the only way to build muscle. Keep stretching your chest muscles in between exercises. In addition to chest size advanced Bodybuilders are concerned with chest shape and overall chest development. A good rib cage, separation between upper and lower chest and a well developed delto-chest are with good chest striations will be your priority. In addition to the basic chest exercises like Bench press and Flyes you need to do additional chest exercises like Cable crossovers, pullovers, dips, supersets and burn out sets. In addition if you have a weaker chest compared to other body parts, you may have to consider Weak Point training or priority Training. Weak Point Training In order to build a more muscular chest you will need to do chest when you are fresh and with more sets than ever before.
High set training combined with Supersets is what I recommend for advanced bodybuilders in addition to more variety. Sample Advanced Chest Workouts Workout # 1 Barbell Bench Press - 2 warm up sets, 4 sets of 10,8,6,4 reps Incline Bench Press - 4 sets of 10,8,6,4 reps Dumbbell Flyes - 4 sets of 10,8,6,4 reps, Superset with Machine Flyovers for last set. Pullovers - 4 sets of 10,8,6,4 reps. Points to Remember Keep increasing weights every set, even if it is a 5 lb increase. Progressive resistance is the only way to build muscle. Keep stretching your chest muscles in between exercises. Workout # 2 Dumbbell Bench Press - 2 warm up sets, 4 sets of 10,8,6,4 reps Incline Dumbbell Bench Press - 4 sets of 10,8,6,4 reps Cable Crossovers - 4 sets of 10,8,6,4 reps Pullovers - 4 sets of 10,8,6,4 reps. Points to Remember Keep increasing weights every set, even if it is a 5 lb increase. Progressive resistance is the only way to build muscle. Keep stretching your chest muscles in between exercises.
Barbell Bench Press - 2 warm up sets, 5 sets of 10,8,6,4,2reps Decline Bench Press - 4 sets of 10,8,6,4 reps Dumbbell Flyes - 4 sets of 10,8,6,4 reps, Superset with Machine Flyovers for last set. Pullovers - 4 sets of 10,8,6,4 reps. Points to Remember Keep increasing weights every set, even if it is a 5 lb increase. Progressive resistance is the only way to build muscle. Keep stretching your chest muscles in between exercises.
ExerciseGoals.com Recommends Blast your Bench Program by Lee Hayward Click here to read more about Blast Your Bench Program
Chest Workouts for Men Since Men want a Bigger chest, its best to do more sets per workout. This workload should be balanced with your Shoulder Workouts as shoulders take a lot of weight in bench presseing movements too.
If Mass is what you want then nothing like a workout focused mostly on heavy duty Bench Press and Dumbbell Presses and Flyes.
No Weights Chest Workouts using bodyweight only can be built around Push Ups and Dips with Loads of Variations as seen in the Push Ups Section.
Building Chest at Home can be done with high intensity workouts with less rest intervals using push ups alone. Tried and tested by many strongmen.
Women Workouts should use the chest exercises with higher repetition count to build lean chest and high aerobic stamina.
Want to create a Chest Workout only around Dumbbells? Its certainly possible with Dumbbell Chest Press, Flyes and Pullovers.
This combination is excellent but make sure you train chest first as tired triceps will affect chest performance.
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