Beast Chest Workouts..
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Come On Boys Lets We Build Up A Massive Chest In Six Weeks Routine.
Instructions
Perform each workout twice a week with 2-3 days between chest workouts.
Perform all pressing exercises with a pyramiding rep scheme. On your first working set, choose a weight that allows you to reach 10 reps, then increase weight on each successive set so that you can only do eight reps on your second set and six reps on your third (and fourth, where applicable).
When your goal is to build bigger pecs as soon as possible, getting creative with exercise selection is not only unnecessary, but in most cases counterproductive. Machines certainly have their place in a hypertrophy routine, but anyone who tells you he got a big chest by doing only the pec deck is either (a) a liar or (b) a pec deck salesman. Adding size requires focusing on the most basic lifting equipment in the gym: barbells, dumbbells and benches.
The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline, flat-bench and decline exercises – four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. Nothing fancy, nothing cute. Just simple and effective.
Week 1 to 3.
Exercise 1
BARBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.
Step 2
Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position.
Exercise 2
INCLINE BARBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Position your body on an incline bench on a 30-45 degree angle. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows.
Step 2
Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position.
Exercise 3
DECLINE DUMBBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Grab a pair of dumbbells and lie on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest.
Step 2
Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body so they create a 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.
Exercise 4
DECLINE BARBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Lie down on your back on a decline bench or a bench with one end elevated by a weight plate. Grab a barbell with an overhand grip that is slightly wider than shoulder-width. Hold it above your chest with arms fully extended.
Step 2
Lower the bar down in a controlled fashion to your chest. Keep your elbows tucked close to your sides so your arms form a 45-degree angle to your body in the bottom position. Pause for a second and press the bar back to the starting position.
Week 4 - 6
EXERCISE 1
DECLINE DUMBBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Grab a pair of dumbbells and lie on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest.
Step 2
Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body so they create a 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.
EXERCISE 2
BARBELL BENCH PRESS
The barbell bench press is an upper body pressing drill that builds size and strength in the upper body, specifically in the chest, triceps, and shoulders. Lying flat on a bench allows for improved stability. The exercise allows for the greatest amount of weight to used, which makes it ideal for building strength, size, and power.
Sets - 4
Reps - 10, 8, 6, 6
Step 1
Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.
Step 2
Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position.
EXERCISE 3
INCLINE BARBELL BENCH PRESS
The incline barbell bench press is an upper body strength exercise that targets the chest, shoulder, and triceps. Performing this move on an incline allows for targeted emphasis on the upper portion of the chest. The incline also makes it safer and more joint-friendly for your shoulders.
Sets - 3
Reps - 10, 8, 6
Step 1
Position your body on an incline bench on a 30-45 degree angle. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows.
Step 2
Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position.
EXERCISE 4
DECLINE BARBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
This exercise is an upper body strength training exercise that targets the chest, while incorporating your shoulders and triceps. The decline angle of the exercise places more of an emphasis on the lower portion of the chest.
Step 1
Lie down on your back on a decline bench or a bench with one end elevated by a weight plate. Grab a barbell with an overhand grip that is slightly wider than shoulder-width. Hold it above your chest with arms fully extended.
Step 2
Lower the bar down in a controlled fashion to your chest. Keep your elbows tucked close to your sides so your arms form a 45-degree angle to your body in the bottom position. Pause for a second and press the bar back to the starting position.
EXERCISE 5
INCLINE CABLE FLYE
Sets - 3
Reps - 10, 8, 6
We know. The cable crossover station is crowded! Then, when it does open up, you have precious little time before people start asking to work in. That probably explains why you’re always doing the same exercises over and over a high crossover and a low crossover.
The next time you hit the station, switch it up by wheeling an adjustable bench to the center of the rack for incline cable flyes. It’ll stimulate the fibers of your upper chest like an incline dumbbell flye, but also provide a unique stimulus because of the cable’s constant tension.
All The Best Friends....
Come On Boys Lets We Build Up A Massive Chest In Six Weeks Routine.
Instructions
Perform each workout twice a week with 2-3 days between chest workouts.
Perform all pressing exercises with a pyramiding rep scheme. On your first working set, choose a weight that allows you to reach 10 reps, then increase weight on each successive set so that you can only do eight reps on your second set and six reps on your third (and fourth, where applicable).
When your goal is to build bigger pecs as soon as possible, getting creative with exercise selection is not only unnecessary, but in most cases counterproductive. Machines certainly have their place in a hypertrophy routine, but anyone who tells you he got a big chest by doing only the pec deck is either (a) a liar or (b) a pec deck salesman. Adding size requires focusing on the most basic lifting equipment in the gym: barbells, dumbbells and benches.
The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline, flat-bench and decline exercises – four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. Nothing fancy, nothing cute. Just simple and effective.
Week 1 to 3.
Exercise 1
BARBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.
Step 2
Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position.
Exercise 2
INCLINE BARBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Position your body on an incline bench on a 30-45 degree angle. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows.
Step 2
Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position.
Exercise 3
DECLINE DUMBBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Grab a pair of dumbbells and lie on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest.
Step 2
Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body so they create a 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.
Exercise 4
DECLINE BARBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Lie down on your back on a decline bench or a bench with one end elevated by a weight plate. Grab a barbell with an overhand grip that is slightly wider than shoulder-width. Hold it above your chest with arms fully extended.
Step 2
Lower the bar down in a controlled fashion to your chest. Keep your elbows tucked close to your sides so your arms form a 45-degree angle to your body in the bottom position. Pause for a second and press the bar back to the starting position.
Week 4 - 6
EXERCISE 1
DECLINE DUMBBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
Step 1
Grab a pair of dumbbells and lie on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest.
Step 2
Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body so they create a 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.
EXERCISE 2
BARBELL BENCH PRESS
The barbell bench press is an upper body pressing drill that builds size and strength in the upper body, specifically in the chest, triceps, and shoulders. Lying flat on a bench allows for improved stability. The exercise allows for the greatest amount of weight to used, which makes it ideal for building strength, size, and power.
Sets - 4
Reps - 10, 8, 6, 6
Step 1
Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.
Step 2
Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position.
EXERCISE 3
INCLINE BARBELL BENCH PRESS
The incline barbell bench press is an upper body strength exercise that targets the chest, shoulder, and triceps. Performing this move on an incline allows for targeted emphasis on the upper portion of the chest. The incline also makes it safer and more joint-friendly for your shoulders.
Sets - 3
Reps - 10, 8, 6
Step 1
Position your body on an incline bench on a 30-45 degree angle. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows.
Step 2
Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position.
EXERCISE 4
DECLINE BARBELL BENCH PRESS
Sets - 3
Reps - 10, 8, 6
This exercise is an upper body strength training exercise that targets the chest, while incorporating your shoulders and triceps. The decline angle of the exercise places more of an emphasis on the lower portion of the chest.
Step 1
Lie down on your back on a decline bench or a bench with one end elevated by a weight plate. Grab a barbell with an overhand grip that is slightly wider than shoulder-width. Hold it above your chest with arms fully extended.
Step 2
Lower the bar down in a controlled fashion to your chest. Keep your elbows tucked close to your sides so your arms form a 45-degree angle to your body in the bottom position. Pause for a second and press the bar back to the starting position.
EXERCISE 5
INCLINE CABLE FLYE
Sets - 3
Reps - 10, 8, 6
We know. The cable crossover station is crowded! Then, when it does open up, you have precious little time before people start asking to work in. That probably explains why you’re always doing the same exercises over and over a high crossover and a low crossover.
The next time you hit the station, switch it up by wheeling an adjustable bench to the center of the rack for incline cable flyes. It’ll stimulate the fibers of your upper chest like an incline dumbbell flye, but also provide a unique stimulus because of the cable’s constant tension.
All The Best Friends....
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