This Is The Best Chest Workout For Mass You’ll Ever Come Across. Now Let’s Build Some Muscle.
Training plan for pectorals (intermediate level)
The first two exercises and the last two are supersets, which are two exercises for the same part of the body, performed consecutively, without rest between them.
For example, in the first set you must perform 12 repetitions of the flat bench press on the Smith machine, and immediately afterwards take two dumbbells and do 8 repetitions with the neutral grip on the bench press.
Rest 30-60 seconds between each composite series.
* Smith Machine Close-Grip Bench Press – 3 sets of 12, 10 and 8 repetitions
** Neutral-Grip Dumbbell Bench Press – 3 sets of 8 repetitions
Bench Press Machine – 2 sets of 15 repetitions
Swiss Ball Dumbbell Flyes – 2 sets of 12 and 10 repetitions
Swiss Ball Push-Ups – 2 sets of as many reps as possible
* Increase the weight in each set.
** Start with a weight that challenges you and continue with that weight in all three sets.
Smith Machine Close-Grip Bench Press
Initial Position: Position yourself so that the bar is located mid-chest. Next, get up and put on the proper weights, lie down on the bench and grab the bar with a grip slightly wider than the shoulders.
Movement: Keep the elbows pointing outwards while pushing the bar up. Pause at the top and lower the bar until it lightly touches your chest. If you see that you reach the breaking point and you do not have an assistant, place the bar on the nearest hook.
Neutral-Grip Dumbbell Bench Press
Initial Position: Take two dumbbells, lie flat on the bench and turn the wrists so that the hands are facing each other, one hand on each side of the trunk.
Movement: Elevate the dumbbells, letting them naturally come together (without touching). Then perform the reverse movement to the initial position, making sure that you stretch your chest well at the end of the movement.
Bench Press Machine
Initial Position: Place the handles of the machine so that they are aligned with the upper part of the chest, lie down on the bench and make a prudent grip.
Movement: Push the handles forward until the arms are fully extended, but not blocked. Slowly return to the starting position without letting the weights touch the hooks.
Swiss Ball Dumbbell Flyes
Initial Position: This exercise is similar to chest flyes on a flat bench, except with this exercise you have to work your body more to maintain balance. Grab two dumbbells and keep your back on the ball. Stretch the arms with the dumbbells on both sides of the body keeping the elbows slightly bent to avoid hyperextension.
Movement: Without changing the angle of the elbows, raise the dumbbells in an arc almost touching the chest. Return slowly to the starting position. To work your upper chest more, lower your hips and perform the exercise in the same way.
Swiss Ball Push-Ups
Initial Position: This exercise works the stabilizers of the shoulders and will improve your strength, balance and muscular coordination. After making sure that the ball is stable, place your hands on the ball and your feet on the ground, and get in position to perform the push-ups.
Movement: Keep the body straight, bend the elbows and lower the chest to the ball (keeping the elbows pointed outwards as you go down). Once you get to the bottom, go back up to the starting position.
Following these steps will show you why this is the best chest workout for mass. The results speak for themselves.
