If your chest is more Michael Cera than Michael Phelps despite spending hour after hour on the bench press, you're probably becoming frustrated with the lack of gains. Take the frustration out of chest day and achieve the gains you have been dreaming of by switching up your regular weight training routine. Add in exercises that have been proven effective in achieving maximum growth of the chest muscles.
4 Weight Training Exercises for the Chest
There are dozens of chest exercises that can contribute to gains on the two muscle groups of the chest – the pectoralis major and pectoralis minor. The following exercises are some of the best weight training exercises for building mas, which will help you to achieve optimum gains when included in your regular chest day routine. Include a couple or mix in a new one each week when you want to change up your weight training workout.
1. Barbell Bench Press
Maximum power can be generated with barbell lifts, therefore the standard barbell bench press allows you to lift the most weight with the most control. There are many variations of the exercise, and with most being simple to learn and easy to spot, it is a great way to build chest mass and strength.
An alternative is the flat bench dumbbell press - with dumbbells on each side of the body the muscles on each side of the body are forced to work independently, making for muscles with greater stability. Usually, it is not recommended for the flat bench dumbbell press to be included in the same chest workout as the barbell press, as the mode of action is very similar.
2. Seated Machine Bench Press
Using the machine press for moving weight has the unique benefit of providing the ability to slow down repetition. Furthermore, machines with stack-loaded weights will allow you to bang out your drop sets quickly. Exercises at the seated machine bench press are best saved for the end of a chest workout as they allow focused targeting of the pectorals with little shoulder assistance.
3. Weighted Dips
If you have strong shoulders, dips between parallel bars whilst wearing a belt with weight can result in significant gains in the chest muscles. If your shoulders do not yet have the sufficient strength for weighted dips there is an alternative. For non-weighted dips that will target the pecs, lean as far forward as you can and lift your feet up behind you. When dipping, let the elbows flare out to really put the pectorals to work.
4. Low-Incline Barbell Bench Press
A low incline bench is more beneficial for the chest than a steep incline as it requires less contribution from the front muscles of the shoulders (deltoids). Lifting weight with a barbell on a low-incline bench pulls the focus away from the deltoids and onto the pecs. For extra impact on the chest, move your grip in closer together to force the pectoral muscles to work extra hard and make those optimal gains.
The Importance of Diet and Supplementation
To build mass on the chest you have to get your preparation right. If you are blasting the chest 4 times a week and eating like bird, you will never achieve those gains. You will be burning far too many calories, and breaking down way too much protein, both of which will not be getting replenished with your measly diet. If you want to build mass on that chest you will need to start eating a more substantial diet of protein-rich foods. Furthermore, to achieve maximum gains, you should use a supplement that can accelerate the building of muscle mass.
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ADV-033 from ADV. Research is the perfect supplement to your workout to build chest muscle mass. The ProSarm supplement is not a steroid, but users have reported gains that are 'anabolics-like'. Our strongest ProSarm, ADV-033 is non-methylated, which means it comes without the dangerous side effects of steroids, such as organ damage and long-term liver toxicity. Further benefits include stronger muscles, an increase in lean muscle mass and decreased body fat, accelerated healing, and recovery, and prevention of muscle wastage.