Chest Workout-5 exercises to do in the chest to have a massive chest

5 exercises to do in the chest to have a massive chest

We know you want a chest you can be proud of - but to get there, your chest workout must be just as proud! There are many excellent chest builders, but they do not work the same way for different people. So you have to make sure you give new life to your chest training program by trying new things or reintroducing classic movements. in your routine.

The following article highlights five old, gilded chestbursters (and how to run them to get better payouts!) That will help you separate your pecs from those of the guy on the medium bench and load a lot of muscle mass. Let's start!

1. Barbell Bench Press

When performed properly, this popular exercise can certainly help you get the huge and powerful chest of your dreams. But like any other exercise, a correct form and a solid technique are not the only conditions for success. In order to take advantage of the advantages of the bench press, you also need the right training structure.

First of all, do not be the kind to neglect the importance of a good warm up before you can not give your best or get hurt. To warm up, do two sets of 15 repetitions with only the bar, then increase the weight by 25% of your 1RM and make another repetition of 12 to 15 repetitions. This will stimulate blood circulation and warm up your muscles, preparing them for work sessions, which you will perform in a pyramid to get the most out of your pecs.

Start your first work session with a weight that allows you to get 12 reps in good shape, then increase the weight by 20 pounds for the second set and make 10 reps. Raise the weight again by adding 20 lbs and make 8 repetitions, then add 20 more lbs and go to 6 sets. Again, add 20 lbs and make 4 repetitions, then reach the top of the pyramid by adding the final 20 lbs and make only one repetition.

Now it's time to come back down by reversing your steps. Reduce the weight by 20 lbs and make 4 repetitions. Continue to remove 20 lbs from each set and do the same number of repetitions as you did while climbing the pyramid. Do not take more than 2 minutes of rest between sets.

2. Tilt of press bench

The inclined bench press is another essential exercise for the development of the thickness of the chest. Once the flat pyramidal dumbbell bench has been squeezed, your chest muscles will be severely fatigued, which will limit the weight you can lift on the bench.

Choose a weight that corresponds to about 70% of what you normally lift with this exercise and choose 5 sets of 6 to 8 repetitions with 2 minutes of rest between sets. Concentrate on perfecting your form - slow down on the eccentric part of the movement but perform the concentric part in an explosive way.


3. Dumbbell Flyes

Flies follow a pattern of arc movement, as opposed to direct up and down motion of the pectoral press, and should be used to balance the part of your routine that is heavily compressed. The flat dumbbell fly acts primarily on the chest and shoulders, but also engages the rhombuses of the upper back and biceps as stabilizing muscles. The addition of dumbbell flies will help you maximize chest contraction and improve the definition of the chest area, as well as strengthen the shoulders and prepare them for work with heavy loads. Again, the proper form is crucial.

4. Press for smooth pile benches
Back to the bar. The dumbbell bench press is an essential exercise to improve the power and athleticism of the upper body. The positioning of the handle affects how the muscles are worked. This time, you will reduce the grip to target your chest while allowing greater triceps engagement.


5. Cable flyers

The fly cable is similar to the standard fly but has a different set of benefits. The use of a cable helps you maintain a constant tension on your chest throughout the mobility and increase the tension of your inner tingle by allowing you to cross one hand over the other. When you fly a cable, the height of the pulleys determines the angle of your traction. So, by adjusting the height, you can shift focus on different parts of your chest.

Use cable flies as a finisher for your chest routine to further fatigue your chest muscles. If you have worked as hard as you should in the first four exercises, your chest will now burn, so you will keep a relatively light weight on it.


NUTRITION

To grow as a champion, you must also make sure your nutrition is in order. In addition to a healthy and balanced diet, you should consider using certain supplements that can increase your workout gains by speeding up the growth rate and repair of muscles. Here are some helpful suggestions:

Impact Whey Protein
The post-workout shake is the best way to give your exhausted muscles the boost of protein needed after an intense workout. Opt for Impact Whey Protein because it contains over 80% protein and comes in many flavors, so you never get bored of the same old shake.

Creatine monohydrate
Creatine monohydrate is an essential supplement for those looking to gain lean body mass. In fact, it's the most cost-effective supplement that can increase weight and strength gains and help you get the most out of each workout by increasing your ATP levels.

BCAA
BCAAs (branched-chain amino acids) represent three amino acids: leucine, isoleucine and valine. Since amino acids are essential for protein synthesis and muscle growth, enough BCAA intake during your workout days will help you train longer and harder, and benefit more from your muscles. sports efforts.

Casein
It's no secret that not all proteins are created equal. All proteins offer unique benefits, and the main benefit of casein protein is that it has the ability to provide your body with a slow, steady stream of amino acids and nourish your muscles for many hours. With good timing, regular casein supplementation is guaranteed to improve the performance of your workout and speed up your recovery.

Last thoughts
When it comes to chest training, it's all too easy to let your ego go wild and ruin your long-term gains. The desire to progress too fast can cause you to sacrifice your form and miss the opportunity to realize your true muscle building potential.

We're pretty sure you're tired of hearing this now, but it's worth repeating: real gains are gained by focusing on keeping the time on and on the right form and technique. , and not on the weight that you are able to lift. . Therefore, do not let your ego make the most of you. If you want to gain stellar gains, continue to train smartly and eat healthy, and you'll buy new t-shirts fast enough.