Chest Workouts Designed To Make You An Alpha Male

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chest workouts

Chest Workouts – Build A Massive Chest

Chest exercises can give incredible results, allowing you to show off a large chest with great size and impressive shape. Here we present a simple guide and list of pectoral exercise routines for both beginners and intermediates.

It’s recommended that you also check out the exercises for biceps, triceps, forearms and shoulders so you can compose your fitness routine for the whole week.

For now, the focus is on the chest muscles with a priority given to the pectoralis major because it gives you the effect of a bulky, toned and pronounced chest.

When you perform exercises for the chest you also work other muscles. The pectoralis major, pectoralis minor, serratos, coracobrachialis, muscles of the arms and shoulders all come into play, therefore, when performing a routine specific to chest training, concentration and care in the execution of your technique is necessary.

It’s all about getting a voluminous chest that prominently stands out. In order to achieve this we will apply basic exercises. The best way to get muscle mass is through basic but heavy movements. Choose 3 or 4 exercises and perform 3 or 4 sets of 12 repetitions.

Always work all areas of the muscles by adding a variety of different angles and movements of the exercises to obtain a harmonious development.

Let’s go over all the muscle building exercises of these chest workouts below.

Flat Bench Press

Lie on a flat bench with your buttocks in contact with the bench and feet on the floor.

Take the bar with your hands pronated (overhand grip) using a grip wider than shoulder width.

Lower the bar to your chest in a controlled manner and return to the starting position.

Close-Grip Bench Press

Lie on a flat bench with the buttocks in contact with the bench and feet on the floor.

Grab the bar just like the previous exercise but with a very narrow grip, from 10 to 40cm, depending on your level of flexibility.

Lower the bar to your chest in a controlled manner and return to the starting position. This variation places a greater emphasis on your triceps.

Incline Bench Press

This is similar to the bench press but instead of using a flat bench, you use an inclined bench.

Lie on a flat bench with the buttocks in contact with the bench and feet on the floor. Take the bar with an overhand grip and hold the bar at greater than shoulder width.

Lower the bar to your chest in a controlled weight and return to the starting position.

With this variation you work the upper part of the chest, giving the feeling of bigger pecs. I recommend incline bench presses in all your chest workouts.

Decline Bench Press

This exercise is also very similar to the previous ones but it’s executed on a decline bench.

That is, the head is lower than the knees, working the lower part of the chest.

Lie on a flat bench with the buttocks in contact with the bench and feet on the floor. Take the bar with an overhand grip and hold the bar at greater than shoulder width.

Lower the bar to your chest in a controlled weight and return to the starting position. This also works your triceps and the shoulders.

Push Ups

Lean against the floor, arms outstretched, hands spread shoulder-width apart and feet together. Breathe in as you lower your body.

Lower your body in order to bring your rib cage close to the ground, always avoiding bending the lower back and never resting the body on the ground at this part of the movement.

Push on the floor until you fully extend your arms as you exhale. Repeat this movement.

Keep your whole body straight until it almost touches the ground. Then push up until you return to the initial position.

Dip Bars

Support yourself on dip bars with arms outstretched and legs crossed. Lower yourself keeping your forearms stable. This exercise works the entire chest.

When modifying your grip, the position of the elbows and how much it descends affects what part of the pectoral muscles are worked. The triceps also get a lot of stimulation from this exercise. It’s a very complete exercise that should be in any training routine.

Dumbbell Press

This is the same as the first three presses but uses two dumbbells and raises them until they almost touch each other.

Lie on a flat bench with the buttocks in contact with the bench and feet on the floor.

Take the dumbbells and lift them in a controlled manner and return to the starting position. This helps in better targeting the inner part of the chest.

Dumbbell Flyes

Lie on a flat bench and holding dumbbells with your palms facing upwards. Gradually open your arms until they’re almost horizontal and in line with the shoulders causing a stretch of the chest while your elbows are lowered. Little by little, return to the starting position.

This exercise works the larger pectorals closest to the shoulder. If your goal is to create a powerful looking torso, this is one of the exercises that you should include in your training routine.

Cable Crossovers

Standing with your legs slightly apart and your trunk leaning slightly forward, grab the stirrups of two pulleys with your palms downwards as if you were forming a cross. Lower your arms until your arms cross each other.

This exercise works best at the end of a workout sessions and with lots of sets. By executing it in this way a greater exhaustion of the pectoral muscles is achieved which will result in a fuller appearance.

Dumbbell Pullovers

Lie stretched on a bench, face up and take a dumbbell with both hands from behind your head and stretch your arms until they’re placed in front of your chest.

Slowly lower your stretched arms until the dumbbell is behind your head again.

Take note that when the weight is behind your head you should keep a slight bend in your elbows. Then raise it using as much of your lats as possible.

This exercise involves the pectorals, the triceps and the latissimus dorsi, as well as the major serratos, the rhomboid and the pectoralis minor.

Barbell Pullovers

This exercise above can also be done with a bar going down with the arms fully extended.

Both versions have the same function and produce the same results.

Including both in a training routine allows you to diversify the exercises in your training routine which can make your training more enjoyable.

Chest Workouts For Beginners

4 sets of 8 to 10 repetitions with 90 seconds of rest between sets

Dumbbell Incline Press
Barbell Incline Press
Pec Deck

Chest Routine For Intermediates

3 sets of 12 to 15 repetitions with 90 seconds of rest between sets

Barbell Flat Bench Press
Barbell Incline Press
Dumbbell Flyes
Dumbbell Incline Press

This concludes one of the best chest workouts that can be found online. To help reach your fitness goals, check out the workouts covering the specific muscle groups you’re interested in.

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