The chest muscle is the most important part of the human body. According to me, It is the favorite muscle of most people who wants to build a good physique. They like to perform chest muscles with full energy that’s why, Most people, on Monday, prefer to perform chest workout for mass because they want to perform their favorite and larger muscles after rest, hence the first day of the week Monday is known as the chest day.
When we talk about the muscles of the chest, we are talking about the pectoral muscles, better known as the “pecs.” Although the pecs are the largest muscles in the chest of the human body, there are also many smaller muscles that support the pectoral muscles, including the latissimus dorsi muscles at the chest sides and the trapezius muscles around the neck. Now, I will explain the best chest workout for mass.
Everyone wants a big chest because there is a beautiful reason I am explaining to you. Chest muscles are the main part of the human body that determines the form of a person.
If you want to look smarter. You need a good chest for a good looking personality. Chest muscles are one of the major muscles of our body.
Now let’s start talking about the chest workout for mass to get bigger chest muscles.
First of all, you have to know the science of muscle building that how chest muscles are formed. Here I will explain it to you. If you are in the gym, start with a warm-up. After that stretch, your body before your workout then start doing push-ups for chest muscle activation.
.Remember guys, this is the most important part of the muscle-building process, most of the people do these mistakes every day to avoid stretching and warm-up.
After completion of 10-15 minutes of stretching and warm-up then you start your chest work with the Chest Flat bench dumble press.
1. Flat Bench Dumble Press
Dumbell press starts with a flat bench to activate your whole chest muscle fibers. Here, you will have to do 2 sets with lightweight Dumbell then start heavy Dumbell according to your strength with 3 sets of 12,10,8 repetitions to break your chest muscle fibers. You should take a long breath and rest 2.5-3 minutes between sets.
2.Flat Barbell Bench Press
Flat Bench press with Barbell is a very helpful exercise for your whole pec workout(pectoral major) .this is one of the best chest workouts for mass. When you go to do this exercise you should know what your posture should be like.
First, set your back on the bench, set foot proper on the floor before lifting the weight, and set the weight on the barbell according to your strength. Then start your first set with the weight of 50% intensity.you have to do 3 sets of 10,8,6 repetitions with 2-3 minutes rest between the sets.
3. Incline Bench press
The incline bench press is a compound exercise that involves several upper body joints and muscles. Shoulder and triceps are the most involved muscles in this exercise. This also functions in the anterior deltoid (the shoulder front) and triceps (the arm hinds). Use small muscles in your arms, medium legs, your back, your heart, and even your glutes should be a full-body movement when done correctly.
Many people feel pain in their shoulders when they perform, it is only due to incorrect posture. So. first fix your posture correct, you should have to fix your elbow with an angle of 45 degrees. Then start to perform.
Back Muscles( Latissimus Dorsi, Rhomboids, teres major, teres minor) of the body also help to perform it well. It is best for building upper chest muscles. This exercise, which makes the muscles more contracted, breaks the fibers of your chest muscles with heavy weight lifting. If you want a big chest then you have to do this chest workout for Mass Incline Press. Perform 4 sets of 12.10,8,6 repetitions with a rest of 2-3 minutes.
4. Decline Bench Dumble Press
Now, the turn is for lower pec workout. To build the entire chest for big muscles you will also have to strengthen lower chest and Decline Bench press contracts your lower pectoral of the chest muscle. In this position of the bench is the best option to chest building exercises for lower and the best exercise ever to build the lower chest muscles
Here, I want to mention that when you go to perform this exercise, you have to make sure that you are in a good posture on the bench to avoid the shoulder injury.
You have to perform 3 sets of 10,8,6 repetitions with the rest time of 2-3 minutes.
if you want to know about how can you build the other muscles of the body like Leg, shoulders and what should you do to burn body fat also.
Also, Read our helpful Posts on
1.How To Build Leg Muscles
2.How To Build Shoulder Muscles
3.How To Burn Fat
5. Machine Pec Fly
This exercise contracts on pectorals miner. This muscle performs by different exercises but the machine pec fly is the best equipment of pectoral minor.
If you want to build the bigger chest you should have to perform every part of the chest muscle full of contraction. You will have to perform these the chest muscles exercise with 3 sets of 10-12 repetitions with the full range of motion.
I hope you find this post on how to build chest muscles helpful.