Building a Massive Chest
In this article, Building A Massive Chest, we’ll look at three routines to help build the chest of your dreams! After all, a powerful chest always gets respect. The chest is also one of the first noticed attributes about a bodybuilder. So, let’s try to make yours as powerful and respected as possible. It’s actually one of the easier muscles to work as long as you work the basics.
Exercises For A Massive Chest
The best exercises for a massive chest are the flat bench press, incline press, flat bench fly, incline bench fly and dips.
Bench Press
The flat bench press is the one chest exercise everyone knows about, primarily because it works so well. It is used to build mass.
Incline Press
The incline press works the most neglected area of the chest, the upper chest. Just be careful what angle your bench is set at. The higher the angle of the bench the more you will use your shoulders. Since the purpose is to work your chest, I don’t recommend an angle greater than 30 degrees for upper chest development.
Flys
The fly is probably the best chest isolation exercise you can do, if done properly. It’s also one you can do on a flat bench, incline bench or even sitting fully upright on a machine. The fly is an effective way to specifically target chest muscles without stressing other body parts, just be sure to use lighter weights.
Dips
Finally the dip is an excellent exercise for the lower chest, but it also incorporates your shoulders and triceps. The dip should only be performed by intermediate to advanced weightlifters.
What Equipment Should I Use?
If you are a beginner with very little athletic experience I suggest staying entirely with machines. The chest press machine and chest fly machine. As your body develops you’ll gain more control of your body movements. At that point you can move to a mixture of free weights and machines.
Remember you’re working to develop massive chest muscles, not to win a power-lifting contest, so concentrate more on the form rather than the weight. Let your chest push up the weight, pretend you don’t even have shoulders or triceps. This is where a personal trainer can help. Teaching you the proper form and helping you focus on the proper muscles.
When you work your chest you engage your deltoids (shoulders) and triceps (back of arms). If you use improper form you end up using your shoulders and arms to do the majority of the work. If you don’t have access to a personal trainer I suggest asking for instruction from gym personnel.
How Often Should I Workout?
Beginners can work chest two times a week. But if you’re intermediate or advanced you will generally see more muscle growth by limiting your chest workout to only once a week.
If your goal is toning rather than building you can work your chest up to two times a week with higher repetitions regardless of your skill level. A simple thing to remember is: higher repetitions for definition; lower repetitions for size.
Massive Chest Routines
| Beginner | |
| Chest Press Machine | 2 or 3 sets of 12-15 reps |
| Chest Fly Machine | 2 or 3 sets of 12-15 reps |
| Intermediate | |
| Bench Press | 3 sets of 8-12 reps |
| Incline Press | 3 sets of 8-12 reps |
| Chest Fly Machine | 3 sets of 8-12 reps |
| Dips | 2 sets of 8-12 reps |
| Advanced | |
| Bench Press | 3 sets of 6-10 reps |
| Incline Press | 3 sets of 6-10 reps |
| Incline Fly | 3 sets of 8-12 reps |
| Dips | 3 sets of 8-12 reps |
| Cable Crossover | 3 sets of 8-12 reps |
None of these routines should take more than 30 to 45 minutes, by taking breaks averaging one to three minutes between the sets. Do these exercises carefully and you will see results within the next two months.
What About Nutrition?
I suggest two primary things. First, your protein intake should be at least 1 gram per pound of body weight. By necessity, this means dividing up your servings over 5-6 meals/shakes. Secondly, take in roughly 50% of the day’s total carbs (including all your simple carbs) in the hours around your workout.
Supplement Suggestions
When building a massive chest, a great place to start regarding supplements is a good pre-workout. I suggest Gorilla Mind Gorilla Mode. This is one of the best pre-workouts you can buy. If budget is an issue, I recommend Alpha Supps Pre. In this case, you’re getting a good “Core” or “Basic” Pre at a great price.
From there, protein powder should be next. I suggest Hi-Tech Precision Protein. This protein focuses on quick leucine absorption. Next up is creatine, such as AllMax Nutrition Creatine Monohydrate. From there, you can go with any muscle builder you like, such as prohormones. Finally, wrap it all up with a good multivitamin.
Summary
If you’re focusing on building a massive chest, this article gives you all the information you need to know. Follow the tips presented here, and since we have all the supplements you will need, stop by illpumpyouup.com and stock up today!