The Ultimate Chest Workout for Mass - Build a Bigger Chest NOW!

You've probably heard it a million times when somebody asks for advice to get a bigger chest it is always somebody there to say well, do bench press. Ok, it is true that bench press it the best mass-building chest exercise, but it isn't enough just to do flat, incline and decline bench presses to increase the size of your chest.

Bench press, performed from any angle, is a basis of a great mass-building chest workout and it is best to start every workout with a multi-joint movement like this one. But, aside to king of chest exercises, you will need to perform some dumbbell flyes and pullovers to add more mass to your chest.

The best way to increase your chest width and size is to focus on the upper chest and to perform incline bench press from many incline positions. So, instead of classic incline bench find an adjustable bench and use less of an incline for better impact on your upper chest and less stress on your deltoids.

It is a very common mistake that lifters make when they are training their chest, they don't pay a lot of attention on the stress they are making on their deltoids which lead to many shoulder pains or injuries. What can probably cause that is your form when performing bench presses. 




Here are some tips to improve your bench press form:


- Drop your traps and shoulders down
- Hold your shoulder blades together
- Puff your chest up
- Hold your elbows slightly under the nipple
- Touch your chest with barbell and don't lock out your shoulders






Bench press form is very important when it comes to building a big chest. It is very important to hold a barbell (or dumbbells) with a medium grip which put less stress on front shoulders than the wide grip. 



Many bodybuilders agree that bench press with a grip little wider than shoulder width is great for hitting your pecs. 



Performing a barbell bench press will allow you to lift more weight than using dumbbells which is why it is the best exercise for stronger and bigger pecs. On the other side, dumbbells allow you to perform presses with a more controlled range of motion and it can be safer for deltoids. It is best to perform dumbbell chest exercises after your pecs get exhausted from barbell bench presses.



It is considered that incline bench presses are better than flat bench presses for muscle building because it put deltoids in less vulnerable position. 



A good reason to use dumbbell flies in your chest workout routine is because flies are chest only exercise. Performing it will put all the tension on your chest. Remember to squeeze the weights on the top when performing flies.

One thing that is very important for chest development is stretching. This is the reason why you should also add dips (chest version) to your chest routine. Key to best form is to lean forward, keep your elbows tucked, and go down till your arms are parallel to the ground. 





MASS BUILDING CHEST WORKOUT:



Bench Press (Flat or Decline) - 3 sets of 8
Incline Dumbbell Press - 3 sets of 8 
Incline Dumbbell Flye - 3 sets of 12 
Dip (Chest Version) - 3 sets of 12 
Pec Dec Machine - 2 sets of 12 reps

Workout for Muscle Growth - Build Muscle Mass Fast

Many beginning lifters should know that in order to build muscle mass they need to follow the right workout routine and diet plan. Building muscle mass can be very hard for many beginners but there are some basic rules that should be learned when starting bulking up:

How to Gain Muscle Mass Fast - Tips for Beginners and Skinny People

There are some facts that beginners need to know about training to build muscle:

- Don't copy a workout routine from professional bodybuilders, you are not going to become like them, at least not for a couple of years and not without using steroids. You'll need a muscle-building workout routine that is designed for beginners and natural bodybuilders.

-  Use compound movements like bench presses, squats, rows and shoulder presses to activate more than one muscle group at the same time. That is more effective for muscle growth than using isolating exercises. Don't be afraid of hard workouts, just perform them with a proper form and you'll be good.

-  Don't waste your time in the gym by walking around and talking around with everyone. Don't even listen to anybody's tips, you need to get the proper education for muscle building (good fitness websites, books from fitness legends like Joe Weider..), and only ask professional fitness instructors. Some gym rats can only learn you to do something wrong.

- You don't have to lift much less weight than you can lift 12 times. You can do it to warm up your muscles, but after you start doing real workout set up your weights for 8 - 12 reps to activate muscle growth. Do not even try to lift very heavy with a bad form, that can just get you an injury. Use your 70%-85% 1RM (One Rep Max) and lift weights not less than for 8 reps and not more than 12 reps. 

Several studies are shown that the peak of the muscle growth occurs when training with a weight that is 75% of your 1RM.

100% of 1RM = 1 rep

95% of 1RM = 2 reps

93% of 1RM = 3 reps

90% of 1RM = 4 reps

87% of 1RM = 5 reps

85% of 1RM = 6 reps

83% of 1RM = 7 reps

80% of 1RM = 8 reps

77% of 1RM = 9 reps

75% of 1RM = 10 reps

67% of 1RM = 12 reps

65% of 1RM = 15 reps

From this list, you can see that the best rep number for building muscle is 10 reps lifting with 75% of one rep maximum. 

One of the most important things is that you shouldn't adapt your muscles to the same workout. Try this workout for muscle growth for 8 weeks then confuse your muscles and try some other workouts for some time. That is one of the best old-school bodybuilding tips for building muscle mass. Surprise your muscles, don't let them adapt or they won't continue to grow.

Old-School Bodybuilding Tips by Joe Weider

3 DAY Full Body Workout Routine for Muscle Growth:

Monday - Training Day 1

Tuesday - Rest

Wednesday - Training Day 2

Thursday - Rest

Friday - Training Day 3

Weekend - Rest and prepare for the next week

TRAINING DAY 1:

EXERCISE	REPS	SETS
Barbell Squat	8-10	4
Bench Press	8-10	4
Pull Ups	8-10	4
Military Press	8-10	4
Barbell Curl	10-12	4
Sit Ups	12	4

TRAINING DAY 2:

EXERCISE	REPS	SETS
Deadlift	6	4
Bent-Over Row	8-10	4
Incline Dumbbell Press	8-12	4
Side Lateral Raise	10-12	4
Dumbbell Triceps Extension	10-12	4
Hammer Curl	10-12	4

TRAINING DAY 3:

EXERCISE	REPS	SETS
Dumbbell Lunges	12	3
Triceps Dips	10-12	4
Chin Ups	10-12	4
Seated Shoulder Press	10-12	4
Seated Calf Raise	10-12	4
Plate Twist	12	2

Best Chest Workout for Mass

Exercises for Big and Strong Chest Muscles

Arnold Schwarzenegger is doing Incline Bench Press

    I think that about 90% of guys like chest workout day more than others, and that is very understandable. I also like chest workouts like bench press and all of us looking for add more muscle mass on our chests. Big and wide chests are something that is very respected in the gym or on the beach, I am sure in that.

What workouts are best for big chest? Well best workouts to add more muscle mass on your chest are exercises with barbell, dumbbells and of course, bench. That is all that you need, you don't need any fancy modern machine. Of course, let's not forget about bodyweight exercises that are also great to develop your chest. Push Ups and Dips are incredible chest builders and you can also add some weight on your back while doing Push Ups and between your legs when you are doing Dips for Chest. 

You will need to do the right exercises and to do them with proper form and to lift a lot of weight to gain more muscle mass on your chest. Start with compound moves as you can lift maximally at beginning of your training routine and that workouts are best for muscle gains. Then, add some isolate exercises that I will mention here and you will see how your chest grow at no time.

Give this Chest Workout Program a try and  you will see results fast:

Exercises	Reps	Sets
Bench Press	8-10	4
Incline Dumbbell Press	8-12	4
Dumbbell Flies	8-12	4
Dips for Chest	12	4
Decline Dumbbell Press	12	4

This Chest Workout Program covers all chest muscles and you will gain muscle mass and thickness. Try it a few times and you will love it I know that.

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