Chest Workout Program for Mass: 7 Best Pec Exercises

Many gymgoers assume that the one train you want for a huge chest exercise is the bench press.

Whereas it’s true that the bench press is likely one of the very finest chest trains for gaining dimension and power, it’s not sufficient by itself to develop actually spectacular pecs.

A real chest routine for mass should embody workouts that mean you can practice your pecs with heavy weights, by lengthy ranges of movement, and at various angles. What’s extra, these workouts should mean you can elevate progressively heavier weights over time, since that is important for muscle progress. 

From my expertise coaching hundreds of individuals, the workouts that work finest as the premise of a chest day exercise routine are:

1. Barbell bench press
2. Incline barbell bench press
3. Dumbbell bench press
4. Incline dumbbell bench press
5. Shut-grip bench press
6. Dip
7. Excessive-to-low cable fly

On this article, you’ll be taught why these workouts ought to be the muse of each good mass-building chest exercise program, uncover the best way to carry out them accurately, perceive the best way to manage them into an efficient chest exercise, and extra. 

Chest Anatomy

As you possibly can see, the pectoralis main has two sections or “heads:” the sternocostal head (“mid” and “lower chest”) and clavicular head (“upper chest”). To develop full, proportional pecs, your chest exercise routines for mass should embody workouts that emphasize each sections.

The opposite noteworthy a part of the pecs is the pectoralis minor. The “pec minor” lies beneath the pectoralis main and pulls the shoulder blade ahead and towards the center of your chest.

The identical workouts that practice the pec main additionally contain the pec minor, so it isn’t mandatory to incorporate workouts in your chest exercise program that particularly goal the pec minor (and even should you did, it’d be exhausting to see whether or not or not your pec minor was rising). 

The 7 Finest Chest Workouts for Mass

To construct full, proportional mass in your pecs, it’s important to carry out workouts that make it easy to progressively overload your chest. In different phrases, it’s important to do workouts that mean you can deal with heavy weights safely and elevate progressively heavier weights over time.

These workouts must also work your pecs by a full range of motion, which studies show is essential for muscle progress. Moreover, they need to target your chest from totally different angles to make sure balanced growth.

The next seven workouts meet all these standards, and that’s why they’re excellent for a chest exercise designed so as to add dimension to your higher, mid, and decrease pecs.

On this part, you’ll discover ways to carry out every train and the best way to incorporate them into efficient chest exercises for mass, together with skilled ideas and steering on units, reps, and relaxation intervals.

1. Barbell Bench Press

Why: The barbell bench press is likely one of the single finest chest workouts for mass as a result of it hits the higher, mid, and decrease parts of the chest and lets you practice with heavy weights and progress commonly. That’s why all good chest day exercise routines start with the bench press. 

Find out how to:

1. Lie on a flat bench and place your toes flat on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Seize the bar with a barely wider than shoulder-width grip and unrack the barbell.
4. Decrease the barbell to your chest, conserving your elbows tucked 6-to-8 inches out of your sides.
5. Press the bar again to the beginning place.

Knowledgeable Tip: As you arrange for the bench press, imagine screwing your toes into the ground by turning your toes out to the aspect. This creates rigidity in your legs, which increases the steadiness and rigidity of your complete physique and ensures you don’t waste vitality making an attempt to take care of stability.

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

[Read More: How to Increase Your Bench Press: 12 Science-Backed Techniques]

2. Incline Barbell Bench Press

Why: The incline barbell bench press is a part of most nice chest exercises for mass as a result of nothing trains your “higher chest” extra successfully. In different phrases, it’s the finest chest train for “filling out” your complete pecs.

Find out how to:

1. Lie on a bench angled at 30-to-45 levels and plant your toes on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Seize the bar with a barely wider than shoulder-width grip and unrack the barbell.
4. Decrease the barbell to your higher chest, conserving your elbows tucked 6-to-8 inches out of your sides.
5. Press the bar again to the beginning place.

Knowledgeable Tip: Take into consideration snapping the barbell in half along with your palms. The aim right here is to take care of higher physique rigidity, which helps you elevate heavier weights safely.

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

[Read More: Should You Incline Bench Press to Grow Your Upper Chest?]

3. Dumbbell Bench Press

Why: Most good chest exercise routines for mass embody the dumbbell bench press as a result of it trains the higher, mid, and decrease parts of the pecs and all sides of your physique independently. This makes it superb for growing balanced, symmetrical dimension. It additionally trains your pecs by a barely longer vary of movement that barbell presses, which additional benefits mass acquire.

Find out how to:

1. Whereas sitting on a flat bench, maintain a dumbbell in every hand and relaxation them in your thighs. 
2. Lie again and deliver the dumbbells up so that you’re holding them on both aspect of your chest by giving them a nudge along with your thighs.
3. Press the dumbbells over your chest till your arms are straight and your elbows are locked. 
4. Decrease the dumbbells to the beginning place.

Knowledgeable Tip: Workouts that practice all sides of your physique independently—”unilateral exercises”—are sometimes higher for boosting athletic efficiency than bilateral workouts (workouts that practice either side concurrently). Due to this fact, should you’re on the lookout for an efficient chest train for athletes, the dumbbell bench press is a good selection. 

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

4. Incline Dumbbell Bench Press

Why: The incline dumbbell bench press is likely one of the finest chest trains for constructing your higher pecs and making a fuller, extra balanced chest

Find out how to:

1. Whereas mendacity on a bench angled at 30-to-45 levels, maintain a dumbbell in every hand and relaxation them in your thighs. 
2. Lie again, hoisting the dumbbells up so that you’re holding them on both aspect of your chest by giving them a nudge along with your thighs.
3. Press the dumbbells over your higher chest till your arms are straight and your elbows are locked.
4. Decrease the dumbbells to the beginning place.

Knowledgeable Tip: Set the bench to a 45-degree angle or decrease to make sure your pecs do nearly all of the work, not your shoulders.

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

5. Shut-Grip Bench Press

Why: Whereas many consider the close-grip bench press as a triceps train, it’s additionally extremely efficient for training your pecs (and your higher pecs specifically). Taking a slim grip and tucking your elbows tends to be gentler in your shoulders, too, which most individuals welcome after a number of heavy units of urgent. 

Find out how to:

1. Lie on a flat bench and place your toes flat on the ground. 
2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
3. Grip the barbell with a shoulder-width grip or barely narrower and unrack the barbell.
4. Decrease the barbell to your decrease chest, conserving your elbows tucked 2-to-4 inches out of your sides.
5. Press the bar again to the beginning place.

Knowledgeable Tip: The close-grip bench press is a good addition to a chest routine for power as a result of it strengthens your triceps—the muscle tissue that always restrict how a lot you possibly can bench. By constructing stronger triceps, you possibly can elevate extra weight on the common bench press, which permits for better progressive overload in your pecs and results in extra chest progress.

Units, Reps, and Relaxation : 3 units of 4-to-6 reps with 2-to-4 min relaxation

6. Dip

Why: The dip trains your pecs by a full vary of movement and whereas deeply stretched, which advantages progress. It additionally probably trains the decrease pecs barely higher than different chest workouts, so it’s helpful for rounding out pec growth. 

Find out how to:

1. Should you’re utilizing a dip belt, wrap the chain round your waist, add the specified quantity of weight to the chain, and fasten the carabiner.
2. Seize each handles of a dip station, then press your self up by straightening your arms and gently leaping off the bottom so your arms are straight and supporting your complete physique weight. 
3. Barely bend your knees to maintain your toes from touching the bottom, then decrease your physique by bending your elbows till your higher arms are roughly parallel to the ground.
4. Reverse the motion and return to the beginning place.

Knowledgeable Tip: To emphasise the pecs, lean barely ahead whereas performing the dip. 

Units, Reps, and Relaxation : 3 units of 6-to-8 reps with 2-to-3 min relaxation

[Read More: The Ultimate Guide to Chest Dips for Building Your Chest]

7. Excessive-to-Low Cable Fly

Why: The high-to-low cable fly is a helpful train for ending a chest program for mass as a result of it lets you practice the pecs with the volume (units) they should develop with out different muscle teams changing into the limiting issue. Just like the dip, it additionally might emphasize the decrease pecs, which is necessary for balanced progress.

Find out how to:

1. Alter each pulleys on a twin cable machine to shoulder top and connect the single-handle attachments. 
2. Seize a deal with in every hand and stand centrally between the pulleys in order that the cables pull your arms out to your sides. 
3. Sustaining a slight bend in your elbows, take 1-to-2 steps ahead so your arms are slightly behind your torso along with your palms going through ahead.
4. Maintaining your elbows barely bent, deliver your palms towards one another in an arc.
5. Reverse the motion and return to the beginning place. 

Knowledgeable Tip: Enhance the vary of movement by permitting your palms to cross over one another in entrance of your chest. If mandatory, flip your wrists so your palms face down as your palms cross to forestall the handles from hitting one another.

Units, Reps, and Relaxation : 3 units of 10-to-15 reps with 2-to-3 min relaxation

What Are the Advantages of Chest Coaching?

Higher Aesthetics

The pecs are one of many largest muscle groups within the higher physique, so that they have a major influence on how your torso seems to be. Nicely-developed pecs create a balanced, proportional look to your higher physique by tying collectively your shoulders, arms, and abs.

Elevated Higher Physique Energy

Enhanced Athletic Efficiency

A robust chest contributes to higher efficiency in sports activities that contain pushing, throwing, or putting, reminiscent of soccer, basketball, and martial arts. 

Improved Posture

Tight pec muscle tissue may cause your shoulders to spherical and your upper back to hunch. Doing chest workouts that practice your pecs by a full vary of movement and whereas deeply stretched helps loosen these muscle tissue, which might scale back tightness and show you how to keep a extra upright, assured posture.

The Finest Chest Exercise for Mass

That’s why I like to recommend taking a deload after 8-to-10 weeks of coaching, after which swapping among the workouts within the above chest day exercise for among the options we mentioned earlier. As an example:

• Change the barbell bench press with the dumbbell bench press
• Swap the incline dumbbell bench press for the incline barbell bench press
• Swap the dip for the close-grip bench press

With these adjustments, you might have a extremely efficient full chest exercise that feels contemporary. And after one other 8-to-10 weeks of coaching you possibly can both return to the unique chest exercise program, or rejig the workouts above to create one other new routine. 

3 Ideas for the Good Chest Exercise

1. Finish each set 1-to-3 reps shy of muscle failure.

As I clarify in my health books for men and women, to maximise your outcomes, it’s essential to take many of the units in your chest exercise program to inside a rep or two of failure.

Ask your self on the finish of every set, “If I needed to, what number of extra reps might I’ve gotten with good kind?” If the reply is greater than two, improve the load or reps to make your subsequent set more difficult.

2. When you hit the highest of your rep vary for a set, transfer up in weight. 

Comply with this pattern of making an attempt so as to add reps or weight to each train in each exercise.

3. Take the appropriate dietary supplements.

• Protein powder: Protein powder, reminiscent of whey or casein, gives your physique with the vitamins needed to construct muscle tissue and recuperate from exercises. 
• Creatine: Creatine boosts muscle and power acquire, improves anaerobic endurance, and reduces muscle injury and soreness out of your exercises. 
• Pre-workout: A high-quality pre-workout enhances vitality, temper, and focus, will increase power and endurance, and reduces fatigue.

(Should you’d like much more particular recommendation about which dietary supplements it’s best to take to succeed in your well being and health objectives, take the Legion Supplement Finder Quiz, and in lower than a minute, you’ll know precisely what dietary supplements are best for you.)