So many roads led to the land of magic, but there was a reason the mouse chose the Yellow Brick road – it was shorter (well, that and to avoid the scary Witch). In the same way, working out at the gym or at home will eventually increase your chest size and boost your muscles, but there are smarter ways to get you there in half the time.
As men, we all have different bodybuilding goals, and while our working out routines may differ, our ultimate goals are pretty much the same – we all want to keep fit. Here we list six tested chest workout routines guaranteed to add size and mass in just a few weeks. The next time you hug your girlfriend… let’s just say your chest will do all the talking.
Kicking off right
Bodybuilding for a fit body not just about muscle movement – it’s about consistency, patterns and making your body adapt to a specific routine of muscle isometrics. If you are a beginner at working out, you want to start off light and slowly allow your body adjust to more advanced (and difficult) exercising techniques.
For beginners, make:
- Three sets of push-ups to failure
- Three sets of 14, 12, 10 reps on the Bench press
- Three sets of 14, 12, 10 reps on the Pec-deck machine
- Three sets of 14, 12, 10 reps on the Leverage incline press
Increasing your overall chest size
In your newly started chest workout routine, the first thing you want to do is build your chest mass. This calls for extra difficult sets and reps with multiple joint movements and muscle angular variations. The dumbbell bench press and/or the dumbbell floor press is most preferred to the barbell in this exercise. This is because it allows a greater range of movement and helps you work your chest while still building your triceps.
By the reverse-pyramid procedure, choose lighter weights for higher reps while keeping as close to muscle failure as possible. In total, make:
- Four sets of 6-8, 8-10, 8-10, 10-12 reps on the Dumbbell bench press
- Three sets of 6-8, 8-10, 10-12 reps on the Decline chest press
- Three sets of 10, 12, 12 reps on the Incline Dumbbell fly
- Three sets of 6-8, 6-8, 8-10 reps on the Barbell incline bench press
In between each set of reps, take a short time out of about 90 seconds to allow your muscles to relax.
Burning excess calories for greater chest clarity
Now that we have built your chest mass, it’s time to enhance your chest definition and bring out your real progress so far. Every time you work out, you burn calories in your body, defined by your Excess Post-Exercise Oxygen Consumption (EPOC). In this chest workout exercise, the goal is to get rid of soft unnecessary tissue, increase cardio activity, build stronger muscles and maintain a proper body metabolism rate.
The routine involves performing multiple supersets and keeping a high-key muscle movement, with less or no resting intervals. In total, make:
- Three sets of push-ups to failure in each
- Three sets of 10-12 reps each on the Dumbbell fly
- Three sets of 10 reps each on the Smith incline press
- Three sets of 8 reps each on the Barbell bench press
- Three sets of 10 reps each on the incline Dumbbell fly
- Three sets of 10 reps on the decline chest press
Building your Upper Chest
In this routine, we are going to divide your chest into two parts (not literally) and work on them separately. To build emphasis on your upper chest, we will need to adjust your bench movements for greater intensity and range to work your upper pecs.
Once again, this exercise will utilize the reverse pyramid protocol which effectively allows you to make more sets before muscle failure. The goal is to make more reps by adjusting the incline angle on the different bench press machines, allowing you to lighten your weight and increase muscle movement. In total, make:
- Three sets of push-ups to muscle failure
- Four sets of 6-8, 8-10, 8-10, 10-12 reps on the Barbell incline bench press
- Four sets of 8-10, 8-10, 8-10, 10-12 reps on the Incline dumbbell press
- Three sets of 8-10 reps each on the Smith decline press
Again, in between each set of reps, take a short time out of about 90 seconds to allow your muscles to relax.
Building your Lower Chest
To build emphasis on your lower chest, the workout routine is the reverse of the upper chest routine. Here, the goal is to concentrate muscle movement on the lower chest to achieve some proportional symmetry. You don’t want to look like Johnny Bravo in a vest.
Once again, we are going to use the reverse pyramid technique while performing dips to allow easier multiple joint movement. To get started, sit at an angle on the decline bench press and press across your body with one arm while supporting your body with the other free hand. To work your lower chest, lean forward and descend, with your elbows as wide apart as possible. In total, make:
- Three sets of bodyweight dips till muscle failure
- Four sets of 6-8, 8-10, 8-10, 10-12 reps on the decline Barbell bench press
- Four sets of 8-10, 8-10, 10-12, 10-12 reps on the Unilateral Leverage decline chest press
- Three sets of 8-10 reps each on the Incline Dumbbell press
While working out for a bigger chest, your triceps will likely strain from all the muscle movements involved. But, being chest workout routine, the goal is to build bigger and firm pecs, not triceps. Should you find that your triceps are taking all the beating, you want to shift your body weight to the center of your body by isolating your pecs using a pre-exhaust workout exercise which minimizes triceps movement and allows you to drill your chest actively.
In a pre-exhaust exercise, performing extra sets of 8-12 reps on the Barbell bench press and Incline dumbbell fly machine, while taking short breaks of about 90 seconds in between reps will do the trick. Don’t forget to eat healthy before going for that workout session. We want to burn calories, not bone!