Perfect Man Chest
Best Whole Chest Workout
The best approach to building a robust and well-formed chest is by working all of your chest muscle groups equally regarding volume or total workout. Here’s a good gym and home chest workout you can use to develop an incredible-looking man chest.
Bench Press – 3 Reps, 10-12 Reps, 60-90 Sec Rest
Lie on a flat bench and grab a barbell just outside your shoulder width. Arch your back so that there is space between the bench and your lower back. Pull the bar out and lower it to your chest. When the bar touches your sternum, press it back while driving your feet hard into the floor.
Dumbbell Bench Press – 4 Sets, 10-12 Reps, 60-90sec Rest
Lie on a bench while holding dumbbells on each hand at a shoulder level. Press them straight over your chest. Return to original position and repeat.
Incline Dumbbell Flye – 3 Sets, 10-12 Reps, 60-90 Sec Rest
Get an adjustable bench and set it at a 45-degree angle. Lie on it with dumbbells on each hand. Press the weights upwards, over your chest. Afterward, lower them on each side until you feel an extension in your chest. Later, bring the weights back together over your chest.
To make this workout effective, you can add other exercises such as dips and cable crossovers for maximum chest mass results. Doing this will give you a well-formed man chest.
How to Work Out Your Whole Chest
If you are working out but are yet to achieve your dream man chest, there are some things that you might be doing wrong. One of them is that you do not know how chest muscles work and you are thus doing the workouts wrongly. Chest exercises such as isolation and machine workouts have a secondary importance when it comes to building big pecs. Besides, focusing on high-rep training alone can lead to stunted growth of your chest muscles. These are some points that you will need to take into consideration when working out your whole chest.
With the right workouts, there is nothing that can hinder you from developing that great chest you have always dreamt of. You will have to focus on lifting heavy weights when doing your chest workouts. While doing this, maintain an average of 4-6 reps. When working out, make sure to allow for progressive overloads, as it helps you get stronger and guarantees a bigger chest. Some good chest workouts you can incorporate into your routine include barbell bench presses, barbell bench presses, dips, and crossover cables. Combining these exercises and others provides the ideal workout for your whole chest.
Chest Workout When Cutting
“Cutting” in bodybuilding only means losing fat. To ‘cut’ your chest, there are some factors that you will need to consider; fat levels and muscle development. The lower your fat levels and the more your man chest is developed, the more cut your chest will appear. Let us have a look at some chest workouts you can incorporate when cutting.
Chest Resistance Training:
Chest training involves building both the upper and lower chest muscles. To build your upper chest muscles, do exercises on an inclined bench. For the lower chest, do workouts on a declined bench, For your middle chest, do chest exercises on a flat bench. Incorporate exercises such as pec fly and bench presses.
For each and every part of your chest, you should do two or three different exercises, and three sets per exercise. Each set should be of 8-12 reps. Combine chest exercises such as the pushup or the cable crossover, or bench press and pec fly.
On resistance training days, you should perform cardio at the end of each workout. You can combine high-intensity cardio at a sequence of 15-20 minutes, or low-intensity long duration cardio, at a series of 30-45 minutes. This is an exercise you can do up to four times per week.
Use the above information to get incredible results when chest cutting.
Lower Chest Workout
Doing lower chest exercises is an essential part of building a strong whole chest. Lower chest workouts help to sculpt the pecs which offer an impressive-looking upper body. This is crucial as it balances your physique. Here are some good exercises that will help you build a strong lower chest.
Decline Bench Press:
Doing this exercise provides increased focus on the sternum region of your chest. If you want to activate your lower pecs, this is the workout you need to perform. It simply outclasses both the inclined and flat bench press variations.
Doing an inclined pushup puts your arms and chest in a similar position to a decline press, without the use of any equipment.
Another exercise you can incorporate into your upper chest workout is the chest dip. This workout helps to trim up the chest area. Using wide dip bars offers more tension and hence better results.
Upper Chest Workout
The upper body workout is the first step you need to take to get a square even man chest. This is because this part of the chest has a tenacious little muscle that refuses to grow. Achieving a well-formed chest is not easy. However, with the upper chest workouts below, you are assured of great results.
Incline Dumbbell Bench Press:
For great results, do this workout on a bench inclined at more than 45 degrees. Pay close attention to your chest and do not hit the shoulders.
Incline Barbell Bench Press:
This is a very famous workout for mass building the upper chest that you should consider giving a try.
Reverse Grip Bench Press:
These chest exercises offer an excellent way to work out the top chest without interruption from your shoulders. If you are not used to it, do it with lighter weights.
Hammer Grip Incline Dumbbell Bench Press:
This workout is a good one as it targets the middle side of your upper chest with low shoulder interruption. This makes it a good workout for mass upper chest building.