Best Chest Exercises for Mass and Bigger Chest Muscles

Know about the Best Chest Exercises for Mass and Bigger Chest Muscles: There are many theories as to the proper number of repetitions and sets of repetitions recommended for any specific exercise.

In fact, we are all unique individuals and what may be effective for one person may not be as effective for another. Your genetic makeup, goals, and available time are all specific to you.

In addition to reading this article, we recommend consultations with fitness professionals such as a certified personal trainer and your local specialty fitness dealer.

The human body is a highly adaptive machine. It can quickly adjust to routine stresses. Therefore, intensity and variety are vital components of any strength training routine.

Intensity is more important than a specific number of repetitions or sets of repetitions. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength / growth.

In other words, the more effort you put into training, the more results you should receive! Periodically changing the routine is also highly recommended. Your body will become accustomed to a routine. Variety will increase your results!

Please remember to start easy and increase the total time and number of repetitions gradually. Overdoing it in the beginning can cause unnecessary muscle soreness. If at any time you feel excessive or unnatural pain, stop immediately! Determine what is wrong before continuing.

See your physician if you have any doubts. In general terms, for maximum muscle building, we recommend 6-12 repetitions and 2-3 sets per exercise. For endurance training, We recommend 12- 20 repetitions and 2-3 sets per exercise.

Best Chest Exercises for Mass and Bigger Chest Muscles

1. Incline Dumbbell Bench Press – Upper Pecs

  • The incline of the bench will be higher than usual, approximately 55 degrees high. The bench is elevated to put greater emphasis on the upper pectoral muscles.
  • The inner edges of the dumbbells should be in line with your outer pecs, where the pectoral muscles and shoulders tie in, during the press.
  • Shoulder blades must be pinched together throughout the exercise.
  • Ensure the middle of your back is slightly arched, allowing your shoulder blades to drive into the bench, but make sure your lower back remains on the bench/padding.
  • The top range of motion is just shy of locking the arms. This keeps tension on the pec fibers.
  • The bottom range of motion is about two or three inches above the chest. Lowering the bar further recruits the shoulder muscles and takes tension off the pectoral muscles, thereby reducing hypertrophy by giving the pectoral muscles a rest.
  • When performing the chest exercises for mass, your arms should not bend beyond a 90-degree angle. This will ensure maximal tension is placed onto the pectoral muscles. If you extend beyond 90 degrees, tension gets redistributed to the shoulder muscles and taken off of the pectorals. To ensure your hands are placed in the right place, the width of your grip should be the width your hands would naturally go if you put them in the air when you are lying down.
  • Throughout the movement, your elbows should be about two or three inches below your shoulders. If you keep your elbows in line with your shoulders, you will be recruiting your shoulders and not your pecs.

Watch the following video for a demonstration of chest exercises for mass:
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2. Decline Barbell Bench Press –Entire Chest with emphasis on lower pecs

This is one of the most important compound chest movements because it trains the entire pectoral muscle.

  • Pinch your shoulder blades together.
  • Drive straight up from the nipples.
  • Ensure the middle portion of your back is slightly arched, allowing your shoulder blades to drive into the bench while keeping your glutes on the pad.
  • The top range of motion is just shy of locked arms so as to keep tension on the fibers.
  • The bottom range of motion is about two or three inches above the chest. Lowering the bar further recruits shoulder muscles and takes tension off the pectoral muscles, thereby reducing hypertrophy by giving the pectoral muscles a rest.
  • If you are standing over a person performing this chest exercises for mass, where a spotter would stand, make sure their arm is just inside of a 90 degree angle. This will ensure maximal tension is placed onto the pectoral muscles. To accomplish this, the width of your grip should be the width your hands would naturally go if you put them in the air when you are lying down.
  • Elbows should be about one to two inches lower than the shoulders while performing repetitions. This ensures tension remains on the pectoral muscles throughout the exercise, not on the shoulders.

Watch the following video for a demonstration:
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3. Startrac Flat Bench Press Machine – Outer and Inner Chest

  • Pinch your shoulder blades.
  • Handles should be at nipple height.
  • Keep elbows lower than shoulders by about two inches during the exercise.
  • Drive your toes into ground, which helps drive your torso into the padding of machine.
  • The bottom end of the range of motion is about two inches above the chest.
    » Going all the way down places tension on the shoulder muscles, thereby allowing the pectorals a break from tension, which reduces hypertrophy.
  • The top of the range of motion is just shy of locked arms so as to keep tension on the pectoral fibers.
  • When performing reps, the arm should be just shy of a 90-degree angle when the arm is bent.
  • These principles can be used on all flat bench press machines. They can also be used on all flat bench press movements.

Watch the following video for a demonstration of chest exercises for mass:
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4. Flies – Upper, Inner Pectoral Muscles

I prescribe this exercise in a way that is completely different from most others. Traditional flies are performed with the palms facing each other. I perform them with thumbs facing each other.

  • Do these on a low incline, 20 degrees of height.
  • Position yourself so the tops of your shoulder blades hang just off of the top of the bench.
  • This will place your shoulder blades into a locked, pinched position, facilitating the recruitment of the upper, inner pectoral muscles.
  • At the top range your thumbs will be about four inches apart. This maintains tension on the pectorals. The movement should end over your hairline.
  • The bottom portion of the movement will be in line with your ears.
  • Your arms should be bent no more than 10-15 degrees, but never locked straight at 180 degrees.

Watch the following video for a demonstration:
Watch Video Now.

A point to remember is that it can be ineffective to train the same region of a muscle with two virtually identical movements unless the area is grossly underdeveloped.

For example, you should never do a flat barbell bench press in the same workout as a flat dumbbell bench press. You can, however, do two upper pectoral chest exercises for mass.

To do this properly, you would vary the angles of the two upper pectoral movements. This will ensure a variety of fibers are still targeted.

 

Chest Workout

A. Incline Dumbbell Bench Press 4 X 8-10
B. Decline Barbell Bench Press 4 X 8-10
C. Flat Bench Press Machine 4 X 8-10
D. Low Incline Flies 4 X 8-10


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