When following a workout program with the goal of getting a massive chest, you will complete strength training exercises. Your program should focus on the pectoral muscles, but may also include the triceps, because many of the exercises work both of these muscles simultaneously. If you are working on your chest, you might also want to work your deltoids and upper abs so the whole area looks more defined.
Pectoral Muscles
The pecs, as they are known collectively, consist of two muscles, the pectoralis major and the pectoralis minor. The pectoralis major is the larger muscle, covering the upper chest area; the pectoralis minor is much smaller and is located below the pectoralis major. The pectoralis major assists the movements of the upper arm. When you bring your arm across your chest, your pectoralis major will contract to facilitate the action. The pectoralis minor assists movements in the shoulder area, such as shrugging the shoulders. When completing chest exercises, you will usually work both muscles simultaneously.
Looking "Cut"
To achieve the "cut" look, you should increase your muscle mass while simultaneously reducing the amount of fat below the skin, the American Council on Exercise instructs. This allows the developed muscles to be seen through the skin. The council also points out that while very few adults have the genetic capabilities to develop bodies similar to models in fitness magazines, everyone has it in them to develop muscle strength and tone to some degree.
Hypertrophy
Hypertrophy is the name given to the enlargement of a muscle, and commonly used by body builders. According to the Sports Fitness Advisor website, hypertrophy is a physiological adaptation to skeletal muscle. The muscles become larger when following a strength-training routine because the muscle fibers become larger or thicker. This is your goal when following a massive chest workout program.
Strength Training
A good strength training program will help you to build your chest muscles. Once you have decided which exercises to include in your workout, complete a small number of repetitions with heavy weights. Choose your weights so that your muscles feel exhausted at the end of the set. After a short rest period, complete another one or two sets. As your muscles develop, you can increase the amount of weight you use.
Chest Exercises
A number of exercises will work the chest area. Some of these exercises require gym equipment or dumbbells; you can perform others with no equipment. To increase the size of the chest muscles, ACE recommends dumbbell flies, bench presses, push-ups, inchworms, suspended knee tucks, dumbbell pullovers and cable presses.
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