The chest is one of the largest muscle groups in the body. Its primary functions are to move the shoulders forward and bring the arms across the front of the body. Known anatomically as the pectoralis major and minor, gaining mass in the chest is a goal of many gym warriors spanning the globe. To achieve this feat, you need to do some key exercises that target the chest from various angles.
Step 1
Lie on a bench to perform bench presses with a barbell. Load the bar and place your hands on it in a wide grip. Push the bar off the safety rails and hold it straight above your body. Slowly lower it until it is right above your chest, then push it back up. Do six to eight reps and three to four sets.
Step 2
Work the upper part of your chest with incline presses. Grab dumbbells and lie back on the bench. Extend your arms up in the air and hold the weights an inch away from each other with your palms facing your feet. Lower the weights by bending your elbows. Stop when your upper arms are parallel to the ground, and push the weights back to the starting point. Do six to eight reps and three to fours sets.
Step 3
Lie on the decline bench to target your lower chest. Hold dumbbells in your hands and hook your lower shins under the padded supports. Push the dumbbells up until they are an inch apart and facing your feet. Lower them until your upper arms are parallel to the ground and your elbows are bent 90 degrees. Push the weights back up and repeat six to eight times. Perform three to four sets.
Step 4
Lie on a flat bench and do dumbbell flys to build the width of your chest. Extend your arms straight up and hold the dumbbells an inch apart with your palms facing each other. Slightly bend your elbows and maintain that bend as you lower the weights to your sides. Stop when your upper arms are about parallel to the floor and push them back up. Do six to eight reps and three to four sets.
Step 5
Put your routine into motion. Work out every third day so you have at least 48 hours of recovery time. Get adequate sleep to maintain energy levels and help promote growth. Aim for at least seven hours of sleep a night.
Step 6
Get enough calories in your body and eat quality sources of protein, carbs and fat. Consume foods like chicken breasts, eggs, low-fat dairy products, whole grains, fruits, vegetables and beans. Being that you are trying to gain mass in your chest, do not cut your calories. If anything, add 250 to 350 calories a day to your diet.
Tips and Warnings
- Start all of your exercises with a light weight and a set of 12 to 15 reps as a warm-up. Then use the heaviest weights you can handle with your working sets. Take at least two-minute rest periods in between your sets. As soon as you are done working out, drink a whey protein shake to promote fast recovery. Mix a scoop of whey with grape juice in a shaker cup. The protein in the shake can give your muscles fuel for rebuilding, and the carbs from the grape juice can put back lost glycogen. Being that you are going to be using heavy weights, find a spotter for assistance with your exercises.
Things You'll Need
- Barbell and weight plates
- Bench
- Dumbbells
- Decline bench
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