The Chest Building workout
Incline bench press
This is excellent exercise for filling out the upper chest. Always use a spotter for this exercise
Lie on a exercise bench the bench should be at an angle of less than 30 degrees to put maximum emphasis on the chest, if the angle is greater you shift the emphasis onto the shoulders. Grasp the barbell with a grip 3 to 4 inches wider than your shoulders and press the barbell out of the stands with the assistance of your spotter. Do not lock your arms at full stretch but keep your elbows slightly bent. Lower the barbell in a controlled fashion inhaling as you do so until it touches your chest as near to your chest neck junction as possible, then press the barbell to the starting position exhaling as you do so, this is 1 rep. Proceed to do as many reps as possible to failure then finish with 2 forced reps (this will put your chest growth into overdrive). On the forced reps you lower the barbell and your partner will assist on the press from your chest with as little assistance as is necessary. Perform 3 sets of this exercise.
This an excellent chest mass builder
For this exercise it is best to use parallel bars that angle inwards at one end. The reason for this is that can alter the angle and hand position so to work all areas of the chest, experiment with the different angles. Jump up grasping both bars with a palm down grip, extend your arms so that your body is straight. Now incline your body forward slightly, bend your knees back 90 degrees and cross your ankles. Lower your body, keeping that inclined position at all times and elbows in, as far as possible without bouncing then return to the starting position to complete 1 rep. Perform 3 sets of this exercise
Dumbbell Bench Press
This exercise works better than the traditional flat barbell bench due to the extended range of motion achieved hence the greater intensity
Select 2 reasonably heavy dumbells and sit at the end of a flat exercise bench with the dumbells resting on your legs. Lower your body down on to the bench bringing the dumbells in controlled manner down to your chest. Press the dumbells above your head but don’t lock your arms at the top keep a small bend at the elbows. Now lower the dumbells, keeping your arms at 90 degrees to your torso as low as possible to the sides of your chest so to get a full stretch then press back to the starting position to complete 1 rep. Do 3 sets of this exercise.
Other Muscle Gain Parts
- Best muscle gain workout part 1
- Mass Gaining Routines and Over training Part 2
- Mass Gaining Diets Part 3
- Chest Training for Mass Gain Part 4
- Shoulder Training for Mass Gain Part 5