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
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
