Two muscles make up the chest: the pectoralis major, which is the larger, visible chest muscle; and the pectoralis minor, a smaller muscle underneath the pectoralis major. According to the National Strength and Conditioning Association, to develop large chest muscles, you must progressively overload the muscle with both single and multi-joint exercises. The barbell chest press is a hallmark weightlifting exercise and an important movement for building a huge chest. See a doctor before starting this or any exercise program.
Step 1
Warm up the chest muscles prior to starting a workout. Perform two sets, 15 repetitions each, of push-ups. Finish the warm-up with two light sets, 12 to 15 repetitions each, of the barbell chest press.
Step 2
Start your chest workout with the barbell chest press. Lie on your back on a flat bench. Take a slightly wider than shoulder-width grip on the bar. Lift the bar off the rack. Inhale as you bend your elbows to lower the bar to your chest. Exhale as you straighten your arms and press the weight back up. Do three sets with progressively heavier weights each set. Complete 12 repetitions the first set, eight repetitions the second set and six repetitions the third set. Rest 90 seconds between sets.
Step 3
Move to the incline dumbbell chest press. Set the weight bench at a 30-degree incline. Lie back on the bench with a dumbbell in each hand. Hold the dumbbells above your chest, your arms straight. Bend your elbows, lowering the dumbbells out to your sides. Stop the movement when your elbows have a 90-degree bend. Exhale as you press the dumbbells back up. Perform two sets, using heavier weights on the second set. Do 10 repetitions the first set and eight repetitions the second set. Rest 90 seconds between sets.
Step 4
Complete three sets of chest-fly exercises. Use lighter weight than you did for the dumbbell presses. Lie back on a flat bench with a dumbbell in each hand. Hold the dumbbells over your chest. Turn your hands so your palms face each other. Inhale and lower your arms out to your sides. Keep your elbows stationary. The movement occurs at the shoulder area. Stop the motion when your arms are straight out to your sides. Reverse the motion, pulling your arms back overhead. To do this exercise correctly, think of hugging a tree. Your arms stay extended and move in an arc. Aim for eight to 12 repetitions every set. Rest 60 seconds between sets.
Step 5
Finish the workout with a high volume set of push-ups. Place your hands flat on the floor and extend your legs behind you. Your body is a straight line from your shoulders to your ankles. Do not let your hips sag or rise. Lower your body to the floor by bending your elbows. Your chest should be a a few inches above the floor. Hold this position for two seconds. Press back up. Perform as many repetitions as you can with good form.
Tips and Warnings
- Progression is vital to muscle growth. Once you can complete the recommended number of repetitions of an exercise with strict form, increase the weight by 10 percent. The National Strength and Conditioning Association suggests varying the exercises, set and repetition scheme for the best results. Complete this workout twice per week, with at least two days rest between sessions.
Things You'll Need
- Barbell
- Weight plates
- Dumbbells
- Weight bench that inclines
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