I spend most of my time working my chest muscles. I was a beginner and I did not know that quality over quantity is the main factor for bodybuilding. Then, one of the guys thought how to do the exercises correctly, which are the most important ones, and he made me a chest exercise routine. I followed it and the next summer I as walking on the beach happily.
These days I do chest workout without weights mainly different pushup variations to work that muscle group. But I’m so used to weight training that once a month I do bench presses with barbell and dumbbells. I believe that these compound exercises are useful to improve strength.
There are many chest workouts for mass and definition out there. You can find the best ones below. A routine is beneficial if it works all parts of the pectoralis that is the inner, outer, lower the upper part. Hence, it is essential to do a wide range of exercises and regularly change your routine in order to stimulate the muscles more effectively. Besides you need to increase the weight and perform the moves correctly. If you follow these simple tips, you are going to have a bigger chest.
I have just found this great presentation which was made by muscleandfitness.com and it includes the best chest workout routines for beginners, intermediate, and maybe advanced bodybuilders. The best is you can find not only plans but also learn how to do the activities correctly.
Under the presentation, you can find more advice and my comments.
1. Beginner Routine
In my opinion for building mass and strength the most efficient movements are the ones we do with free weights. But for beginners it is the hardest since more control is required. In order to prepare your muscles for free weight training, you should do bodyweight exercises such as push-ups and dips. Besides use machines that do not need so much control like pullover and peck deck fly.
After some weeks, you can continue with the recommended exercises such as decline barbell press, smith machine incline press and of course bench press. Though, it is important to use weights which you can handle comfortably and which allow you to perform the movements precisely.
I have to mention that dipping is important. It works triceps and shoulders which help to handle bigger weights and support the motion controlling.
2. Fast Routine
Most of the people think that the more time they spend with working a body part, the better. Believe it or not a 15 minute workout can be enough. You just need to use the right type of chest exercises.
This routine is a good example. By using a fitness ball, you can add an extra boost to the moves and dumbbells work the pecs from a different angle and can provide a wider range of motion. On top of that, these moves work the abs and shoulders well.
3. Chest Training at Home
Do you have a bench at home a barbell, dumbbells, and some weight? Then, you have everything to have an excellent workout at home. I believe no other machines are wanted to have huge upper body. If you have kettlebells, you can try these exercises as well.
4. Dexter’s Workout
This routine is recommended by Dexter Jackson. For mass he does flat bench press and incline machine press. He sculptures his pectoralis with cable crossover and dumbbell flye which is useful to stretch muscles and makes your chest looking wider.
5. – 6. Omar’s and Nassar’s Workout
These guys mainly use dumbbells for building strength and mass. I’m a big fan of dumbbell exercises since they need more control and focusing which work more muscles. The moves are also more natural and provide a wider range of motion and resistance.
7. Best Upper Chest Workout
As you see the exercises made on an incline bench work the upper part of the pectoralis better. Watch the video below for more tips.
8. Lower Chest Routine
Working out on decline bench develops the lower part of the pectoralis muscles. I used to do incline barbell and dumbbell presses, and they helped a lot. Watch the video for suggestions.
9. How to Increase Your Bench Press
Who else does not want to lift more? This routine is a good example routine about how to achieve bigger lifts. On the other hand, heavyweight lifters have many tricks for better performing. Just watch the video.
The 10. workout is another efficient, quick workout that uses the power of dumbbells and a Swiss ball.
The 11. routine is for the Smith machine lowers. To tell the truth, I did not use that machine, I preferred free weights. Although, it lets us handle bigger weights so it valuable for strength and mass development.
The 12. program helps to define the muscles, so it is maybe suitable for competitors.
The 13. plan is a more advanced one since you need to exhaust muscles with lighter weights and activities at fist. Then you continue with harder ones. It is surely sufficient to add some variety to your chest training.
That’s all folks! I think, within this list almost everybody can find a chest workout program that suits his needs. I hope you will find the one that will be beneficial for you.
What are best chest exercises for men?
It is hard to tell since each of us have different body type and genetics, but there is no question that bench press is the most beneficial one. From machines the peck deck works the best.
How to build bigger chest?
Here is the answer from Jay Cutler
Are there chest workouts for women?
Absolutely! Ladies should do almost the same moves as men.
How to get pecs fast?
Here are some really useful tips.
Did you like this post? Don’t forget to share with your friends.