The chest muscles originate on your breastbone, spread across your chest and attach at the shoulder. This group includes two separate muscles, the pectoralis major and the pectoralis minor, which work together to bring the arms toward the chest. They are involved in pushing movements, swimming and throwing. Once developed, chest muscles are aesthetically impressive; a thick, defined chest is an important part of a bodybuilder's physique.
Step 1
Perform bench presses with a shoulder-width grip on the barbell. Warm up with two sets of 15 repetitions with light weight. Complete four sets, with the first set having 12 repetitions. The next set should have 10, followed by a set of eight, then a set of six repetitions. Increase the weight on the bar with each set.
Step 2
Perform bench presses again, with a wider grip. Position your hands beyond shoulder-width on the barbell. Complete 12, 10, eight and then six repetitions, again increasing the weight with each set.
Step 3
Perform dumbbell chest flies. Complete 12, 10, eight and then six repetitions. Use the same weight for the set of 12 and the set of 10, then increase for the final sets of eight and six.
Step 4
Perform push-ups. Complete three sets of your personal maximum number of repetitions.
Tips and Warnings
- It's essential to allow yourself a day off for rest. Rest is just as important as the workout session for building muscle, since it's during time off that the muscle is allowed to heal and build. Ideally, allow yourself two days off between chest workouts. This gives your muscles time to recover and ensures you have the energy to put a full effort toward your next workout. The set and repetition numbers assigned are important to follow to achieve hypertrophy, and the final repetitions in each set should be difficult. You should feel a "burning" sensation during the last repetitions. If not, increase the weight. If you're unable to complete the assigned repetitions, decrease the weight. Rest a minute and a half between sets. As you get to sets of six and four repetitions, you may want to allow yourself two minutes of rest between sets.
- All of the exercises described in this chest muscle program require you to hold heavy weights over your head. It is strongly recommended that you have a spotter while completing these exercises to ensure your safety. If you're unable to have someone assist you while working out, use a lighter weight. In some circumstances, chest exercises can cause the front of the shoulder to become irritated. If you feel discomfort other than normal muscle soreness, stop exercise sessions until pain subsides. Once you're comfortable, begin the program again, but use lighter weights.
Things You'll Need
- Dumbbells
- Barbell
- Bench
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