Top 10 Killer Workouts Guaranteed To Increase Your Chest Mass
Bigger and well defined chest muscles aren’t just for body builders. Chest workouts make you hot during summer, but that’s not all.
Aside from making you look like a real man, these workouts also lower the risk of heart ailments, diabetes and some forms of cancer. And it may be good for you just as it is for any body builder or gym buff.
Here are 10 best workouts for building bigger chest mass:
Barbell bench press
On the bench, lie flat on your back with your feet firmly planted on the ground. Wrap your thumbs around the bar and clasp the barbell with your palms forward.
Place the bar In the starting position. Remember to keep your wrists and elbows straight while positioning the bar over your chin.
Inhale and slowly lower the bar until it touches the area of your chest just below the armpits. Exhale and raise the bar with your wrists straight.
Decline bench press
Like the ordinary bench press, the decline bench press strengthens the same muscle group (triceps, deltoids and pectorals). But declining the bench press gives more importance to the lower chest muscles.
To perform this exercise, you will need an adjustable bench press whose seat you can decline. After placing the bar in the starting position, lower the barbell until it touches your lower chest. Again, remember to keep your elbows turned to the inside part of your body and with your arms at a 45 degrees from your flank.
Doing the Pec deck
Plant your feet firmly on the ground at shoulder width apart. Raise your elbows to shoulder level at an angle between 75 to 90 degrees. Put your elbows at the center of the pad and push the wings together using slow, smooth and deliberate movement. Stop before the wings touch and reverse the procedure by going back to your starting position.
Bend forward cable crossover
This exercise needs a high pulley machine.
Start by planting your feet to the ground at hip-width apart. Another option is to do a “walking position” by positioning one foot in front of the other.
Make sure that your elbows are in a slightly crooked position and your hands below your shoulders. Bring your hands together while extending you arms .
Don’t jerk, rather to do this in slow and controlled movements. Bring back the arms to the starting position.
Chest press machine
Sit on the chest press bench with your knees slightly bent and feet on the floor. Grasp the handles and exhale while you push them away until your arms are straight out. Inhale as you pull the bars towards you, Remember not to let the weights touch each other.
Inclined dumbbell flys
Incline the bench at a 45-60 degree angle. Position the dumbbells near the chest and armpits. Keep your wrists straight and palms forward. Exhale and pull in your abs while slowly pressing the dumbbells to a position directly above your chest.
Keep those dumbbells parallel and fly them to the ceiling using the same gentle arc.
Firmly grip the dip bars and lift your body. Straighten your elbows. Make sure that your head is aligned with your trunk and the wrists are line with the forearms.
Maintain the stability of the lower part of your body by bringing one leg across the other. Exhale and lower your body by bending your elbow to a 90 degree angle. Make sure that your arms are now parallel with the ground.
Pause for a while and return to the starting position by pushing into the bars with both hands.
One of the simplest chest workouts is the good old push up which provides 61% activation of the chest’s muscles. Pushups are very easy to do, and yet they aren’t only effective for chest mass but they also strengthen the arms and shoulders as well. To optimize the benefits of push-ups, always pay attention to the proper form. Keep those elbows to the sides, tighten those abdominals and keep the back flat. Lower yourself slowly and with control. Then press up.
Dumbbell bench press
This workout is very similar to the barbell bench press. However the dumbbell bench press brings the weight toward the midline part of your body instead of driving it straight up. And since the weights aren’t connected because they are in separate hands, it is easy to maintain an equal level of strength.
Same as the barbell bench press, lay flat on your back and keep those feet planted. Rest the weight of the dumbbells on your shoulders and move them up and away from your body.
Inclined bench press
This exercise is similar to the regular bench press because it also works on the triceps, pectorals and deltoids. However, the inclining of the bench press focuses more on the upper chest.
To do this, you need a bench press that can be inclined. Assume a starting position and lower the barbell until it touches the chest. Extend your arms fully while pressing the weight back to its starting position.
You don’t have to be Mr. Olympia to build chest mass and own those well defined chest muscles. Remember that boobs are for women, and that real men have chiseled chests.