If you want to grow your chest to its biggest, strongest and widest proportions, you want to try this workout. First of all, let’s look at what you’re trying to improve. You will be creating new muscle tissue in your pecs, named pectoralis major and pectoralis minor. The former is a large muscle in the shape of a fan and it takes up a larger portion of the chest wall. Its functions aid flapping, lifting and pressing actions. Also, you have the pectoralis minor which is far smaller and flatter and resides under the pec major and is incredibly important for the functioning of the shoulder.
If your pecs are strong enough, they will aid your upper body development and help all of your other muscles to become stronger too. You become better at pushing things as well as standing up straight, enabling you to show off your perfect muscles. You will need to activate your pecs in multiple ways in order to get a big chest. If you do three sets of ten barbell bench press when the week starts, you will be good to go, but if you want to make your chest even bigger, try these six different exercises that will hit your pecs from multiple angles and rep ranges, activating as many muscle fibers as possible. Your form needs to be perfect and you also need to follow the instructions here.
The workout begins with two exercises performed as straight sets, as heavy as you can do with perfect form. This means that your chest muscles will be pumped up immediately and then you can do the final work on them with the other four exercises. These are split into two supersets and are workload boosters which will help you minimize exhaustion. Let’s begin.
1. Close-Grip Bench Press
Lie on a flat bench. Grab the bar from the rack with a shoulder width grip and hold it over you with your elbows locked. Breathe in and lower the bar until you feel it on your chest. Pause and press up while breathing out. Make sure to use your triceps muscles. Lock your arms in, hold for a second and then bring the bar back down again. Repeat for the necessary number of reps and put the bar back in the rack when you’re done.
Do this exercise for 5 sets of 10 reps each with a minute of rest in between.
2. Dumbbell Pullover
Put a dumbbell one-side up on a flat bench. Make sure that it stays there and then lie at a 90 degree angle to the bench with only your shoulders on its surface. Your head should be off the bench, your hips should be below it and your legs should be bent and firmly stepping on the ground. Take the dumbbell with both of your hands and hold it over your chest with your arms straight. Both hands need to be touching the underside of one of the sides of the dumbbell. Keep your arms as straight as possible and lower the weight down behind your head and breathe in. You will feel your chest stretching – this is good. Put the dumbbell back in its original position and exhale simultaneously. Afterward, do the necessary number of reps and take a minute’s rest.
Do this exercise for 5 sets of 10 reps each with 60 seconds of rest in between.
3. Incline Dumbbell Bench Press
Lie on a incline bench and take two dumbbells, one in each hand and put them on your thighs. Both your palms should be facing each other. Use your thighs to lift the dumbbells just a bit, lift one at a time so you can keep them at shoulder width constantly. When you have your dumbbells raised, rotate your wrists so that your palms are looking away from your face. Breathe out and push the dumbbell as hard as possible while still maintaining control over the weight. Lock your elbows when you get to the top, hold for a second and then lower down the weight. Repeat for the necessary number of reps, and when you’re done, make sure to put the dumbbells on your thighs and then on the ground.
Do this exercise for 4 sets with 12 reps each and 30 seconds of rest in between.
4. Incline Dumbbell Flye
Take a dumbbell with each hand and lie down on a incline bench with an inclination of 30 degrees or less. Bend your elbows slightly while you extend your arms above you. Rotate your wrists so that both of your palms are looking towards you. Take a breath and lower your arms to the side while keeping your arms extended and your wrists rotating until both your palms face towards each other. When you exhale, bring the weights back up and reverse the rotating motion. At the end, your pinky fingers need to be next to each other.
Do this exercise for 4 sets of 12 reps each with a minute’s rest between sets.
5. Standing Cable Flye
Put the pulleys on a position higher than your head. Select the resistance that you want to use and hold the pulleys in your hands. Take a step forward to an imaginary straight line between pulleys and pull your arms together in front. Bend your waist just a bit so that your torso is leaning forward. Bend your elbows and extend your arms straight out to the side in a wide arc. You will feel a stretching sensation in your chest, when this happens, breathe in. Return the arms in their previous position while breathing out. Use the same arc of motion for raising as you do for lowering the weights.
Do 3 sets of 15 reps each with 30 seconds of rest in between. Also, you will need to hold a second or so at your starting position after every rep for best effect.
6. Reverse Dumbbell Flye
Lie down on an incline bench and have your chest and stomach pressing against the inclination. Take two dumbbells in your hands and have your palms face each other. This is called a neutral grip. Put your arms in front of you so that they lay at a 90 degree angle to the angle of the incline bench. Your legs should be stationary but you should be carrying some weight on the ball of your toes. Bend your elbows, move the weights out to the side and away from each other in an arc movement. Exhale while you do this. Your arms should be raised until they are completely parallel to the floor. You will feel a contraction and when you do, make sure to lower your weights back down and inhale at the same time.
Do this exercise for 4 sets of 12 reps each with a minute’s rest in between.
With this chest routine you should have no problem growing your chest to your desired proportions in no time! Just remember, it’s not just about training – you also have to eat correctly, practice flawless form and get lots of other exercise which will also help in developing your muscles. In the end, you will definitely be happy.
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