Top 5 Exercises For Increasing Chest Mass
Building a chest like Arnold’s is no easy task. It requires hard work, dedication, and a great strength training
Luckily, this article will outline the top 5 exercises for adding muscle mass and strength to your chest. Each
exercises will be described in detail by explaining what muscles they work, how to perform them and the best way to
add them to your routine.
Read on to find out how you can build a bigger
chest just by adding these 5 exercises to your program!
The first and perhaps most effective exercise for chest building is the flat barbell bench press. This exercise
works all areas of the pectoral muscles (upper, middle, lower), your deltoids, and your triceps. This is a great
exercise for beginners who want to develop a solid strength base before moving onto more advanced exercises.
Start by holding the bar with both hands, placing them about shoulder width apart. Use all four fingers and your
thumb to grip it. As you lower the bar, keep your feet on the ground, back against the bench and abdominals tight.
Lightly touch the bar to the middle of your chest and explode upwards. This movement should be done in an explosive
but controlled manner.
The second exercise ideal for chest building is the incline bench press. This exercise targets your upper
pectorals, and can help you build a fuller, more well-developed chest. This exercise will naturally work the
deltoids a little more than the flat barbell bench press, but it will still focus on your pectorals and triceps.
Use the same technique for the flat barbell bench press and remember to keep the motion fluid and controlled.
Decline bench presses are much like flat and incline bench presses in that they work the same muscles. The only
difference is that decline bench presses will target the lower area of the pectoral muscle. Performing all three
exercises will help you build a nice symmetrical and aesthetically pleasing chest.
This is somewhat of a more advanced exercise so if you are new to it you may want to consider having a spotter
nearby. When doing this movement really concentrate on contracting your lower pectorals – this will help target the
area even more.
Cable flys and dumbbell flys are great isolation exercises for your chest. These exercises should be performed
after the compound exercises to exhaust the muscle. Whether you do them lying down or standing, the technique is
basically the same.
You’ll want to grip the dumbbell or cable tightly and flex your abdominals. Doing this ensures that your core is
stationary throughout the entire movement. Bend your arms a tiny amount then bring the weight out in front of you.
Pause for a second, squeeze your pectorals, then lower the weight.
The final exercise for increasing chest mass is the pushup. Because it requires no equipment and very little
space, it is ideal for those who don’t have access to a gym or who want to get a quick workout in. There are so
many different variations of pushups out there – you can pick whatever you want! Just remember to keep your back
straight and abdominals tight throughout the entire movement.
Keep these 5 exercises in mind the next time you need to switch up your chest routine. I guarantee you will see
a bigger, stronger chest in just a few weeks!