Learn How to Build Muscle

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 routine.

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.

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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! 

muscle gaining secrets

muscle gaining secret