Pec Workouts

The best pec workouts are those that can help you build muscles fast. We men like big and well toned pecs. For many of us a well-built chest is associated with strength and masculinity. It does not really matter how thin you are or how your body is shaped. If you have a great workout plan in place and eat right, then you definitely can achieve the great pecs you have been dreaming about.

You would be pleasantly surprised to learn that you can build that massive big chest without spending lots of cash on a home gym or workout gadgets. For Good Chest Workouts all you will need is some dumbbells, barbells and a weight bench. For the best pec workouts all you need is the most basic equipment along with your personal commitment to be able to build that massive chest that you deserve.

Here’s what you need to know about pecs before you begin.

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Your chest consists of two main muscles:

-pectoralis major – the bigger one that covers almost all of the chest. Its primary job is to help you rotate the arm inwards. The other function is to pull the arm down or forward. When you push a baby stroller, this would give you a great example of the pectoralis major in action.

-pectoralis minor – the smaller chest muscle located right under your pectoralis major. It is attached underneath to the 3rd, 4th, and 5th rib. At the apex, it would be attached to the frontal part of the shoulder blade. This muscle is used when you press down with your both hands, thus pulling down your shoulder blade.

Pec workouts will help you get incredible pecs, no matter how muscular or skinny you are.

We recommend that you always warm up your muscles that you are going to work to prevent a possible injury. Remember that many pec exercises utilize other muscles, like shoulders and triceps. It would be wise to plan for a pec workout that would use lighter weights and would include an after-workout stretching to reduce next day muscle soreness. It’s also important to stick to consistent workout routines for best results.

Now, are you ready to pump up the pecs and learn about Best Chest Workout For Mass? We have selected the following 5 pec workouts that will help you dramatically increase your chest muscularity:

1. PUSHUPS. These could be done either on the floor or against a wall. The best thing about pushups is that no equipment is required, not even the weights or a bench. So, if you don’t have any fitness equipment you can simply begin doing pushups for good pectoral workouts.

Here’s how:

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-rest the hands on the wall or on the floor with the hands placed a bit wider than the shoulders. Hands should be levelled with your chest. (Placing hands too close will put more emphasis on the triceps).

-if you are doing this routine with your hands on the wall, you will have to put your feet at bigger distance than the length of your arms while they’re extended.

-next, you will need to lower your body (or lean towards the wall) so that your shoulders have aligned with the elbows. Keeping your abs tense will assist you to support your back. No swaybacks! Keep your body in a straight line.

-push your body back to the where you started from, maintaining a little bend in your elbows. Do not lock your elbows once you’ve reached the top position as this can cause injury. Remember to exhale as you’re pushing up for added power.

This great exercise targets mainly your pectoral muscles, and indirectly – your triceps and shoulders.

2. CHEST PRESS. This old and plain exercise is probably the best way to build bigger pec muscles. You can use either barbells or dumbbells. Before you overload your muscles, warm then up first.

Here’s how:

-With your feet flat on the floor, lay down on your backside bending your knees. Squeeze your back slightly, pulling your shoulders towards the floor at the same time. Dumbbells or barbells must be in-line with your pectorals, with palms pointing away from you.

- While the dumbbells are slightly resting on your chest, push the weight upwards and inward . As you will be approaching the peak of the movement, ensure that the dumbbells’ inner portion slightly touches.

-do not lock out your elbows while pressing forward. To step up the muscle contractions squeeze your shoulder muscles.

If you have been looking for the best chest muscle workout, this is it. Do it on the floor, or better, on the bench, which would provide a better downward stretch.

3. DUMBBELL FLYE. This will work your pecs in the stretched position, meaning the tension will be felt mainly in your arms stretched out to either side. This routine is excellent for best chest workout for mass. You don’t really need a bench but it would nevertheless provide for a better stretch.

Here’s how:

-keeping weights close to your chest, lay down on the floor with your knees bent.

-squeeze the backside muscles slightly while pulling your shoulders toward the floor.

-with palms facing each other, begin with your arms fully extended over your chest.

-then, slowly stretching the arms out to the sides, lower the weights. Continue to lower the weights until your chest feels a good stretch.

-for better results, squeeze your chest muscles while bringing the dumbbells together.

4. PULLOVER. This will work your pectoralis minor muscle, located under the bigger pectoralis major, the one that you easily forget about.

Here’s how:

-Lay flat on the bench or on the floor with your knees bent.

-straighten up your arms vertically, holding the dumbbells over your chest, with palms turned towards each other.

-now, gradually lower the dumbbells backward, positioning them behind your head, still keeping your arms straight.

-slowly raise your arms up to the starting point.

The bench is not really necessary, but when using it, this would give you a better stretch.

5. PEC DECK. This is the last routine for the best chest workout for mass pec muscles that we highly recommend for you. Peck deck is an excellent exercise if you need to tighten the inner portion of your chest. You need to focus your attention on how your pec muscles feel as opposed to your shoulders. You will have to lighten up on the weights or, may be, re-examine your posture, should you feel any soreness in your shoulders while performing this routine.

Here’s how:

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-begin with tightening your abs to maintain proper posture. Squeeze lightly your back muscles with your shoulders down and relaxed.

-with palms face down and parallel to the floor, keep your arms out to your sides. Your elbows should be bent at a 90° angle.

-for maximum chest squeeze, bring your shoulders together. Holding the squeeze briefly, bring your arms out back to the sides carefully.

You need to remember that chest workouts may, to some extent, work your shoulders and arms, but you have to be wary and realize how much they actually should be worked.

You need to perform other exercises in addition to the 5 above to target the whole chest area, if you want to get the best pec workouts. It is important that you push your muscles, if you want to build bulk not just tone them. For best results, work your muscles to exhaustion, until you can’t do any more. If you do that, your body will have no choice but rush to rescue your muscles to heal them by building it up and adding more tissue.

These five best chest workout for mass routines could be a mix-and-match to keep your chest workout exercises exciting while your pectoral muscles will be expanding. However, to attain your most perfect physic, you will have to pair it up with fitness, exercise and good nutrition.

Killer Home Chest Workout

Core Strength And Pec Workouts

If great Pec Workouts is something you are looking to start with your body building exercises, then here’s one thing that you should think about even before you begin, and that is building your core strength first. You need to understand that your core strength is a long-term project. The best approach would be to think of it like the steps for renovating a house – some areas need to be rebuilt and other areas need to be simply maintained. To get where you want with your pec workouts you need a plan.

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This plan needs to be monitored and assessed regularly and adjusted appropriately to suit ever changing needs. Some areas may require a lot more attention than others to rebuild balance in the form of strength, endurance, stability, mobility, flexibility, pliability or coordination. The Core Strength basics approach is based on building muscle synergy throughout the whole body that will ultimately make it work more efficiently over longer periods of time. In most cases, this involves going back to basics applying low-level intensity exercises, building muscle endurance and then progressing from there.

Starting out too hard too early can place too much stress on already overloaded muscles, unstable or hypermobile joints.

Training Schedule

Beginners should work the whole body at least 3 days per week for around 30 minutes, with one rest day between workouts. For example: Monday, Wednesday and Friday. This is important as you muscles rebuild whilst resting. As you progress towards Intermediate and Advanced levels, you want to add more exercises to your Good Chest Workouts or Best Chest Workout For Mass routines to increase the overload, but target only specific muscle groups. This is called split training, where you might train the pecs 3 days a week and the lower body 3 days a week, including the abdominal muscles. Spreading your workouts over several days will generally decrease the length of each training session, but in turn makes it possible to train at a higher intensity through more exercises being performed targeting one specific muscle group.

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There are a number of training splits that can be developed, including 4, 5 and 6-day routines that rotate between various muscle groups. The upper body includes the pectoral workouts, back, shoulders, and arms (biceps and triceps). Whereas the lower body target ab workouts, lower back, buttocks and leg muscles. For instance, an intermediate level trainer performing a 6-day split may perform best chest workout for mass, shoulders and triceps on Monday’s and Friday’s upper body split and back and biceps on Wednesday’s upper body split. A similar breakdown of muscle groups can be made with the lower body region.

Determining repetitions and sets

The ideal number of repetitions (reps) varies between 8-12 and 12-15 reps, for strength and endurance respectively, and 3 sets per exercise. As muscles needs to be overloaded to stimulate growth, in body weight training this is achieved through a core strength continuum. In lifting weights you simply add more weight to the bar, whereas in body weight training you can increase the intensity or overload by slowing down the time it takes to perform each repetition (i.e. from 2 seconds to 4 seconds), otherwise performing a more challenging exercise for the same muscle group – the goal of the core strength continuum. As one exercise becomes easy, you move up the core strength continuum to a harder exercise of the same muscle group. This may entail going from performing a push-up on the ground to having the feet resting on a fitness ball to increase the challenge. In other cases, it may require starting with harder exercises first and easy exercises later in the training so you fall within this 8-12 repetition range as the exercises are much harder to perform from fatigue.

Recovery or rest periods for your pec workouts

Allowing 30-180 seconds recovery is recommended between most exercises, if working the same muscle group or the same exercise is being repeated. Recovery is generally based on two key elements:

1. Purpose of your training – low, medium or high intensity (endurance, strength or power based).

2. One’s current fitness or strength level.

The longer the recovery period the fresher you will be – choose accordingly.

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Strengthening Your Chest With Pec Workouts

Strengthening your chest with Pec Workouts and arms in unison with the abdominal region plays a major role in body balance between the upper and lower body. The basic rule for all push-up exercises is the narrower the hand position, the greater the triceps contribution and the lesser the chest contribution. Conversely, the wider the hand position, the greater the chest contribution and the lesser the triceps contribution. Most importantly, ensure the head and neck is aligned and maintained with a strong abdominal brace and neutral spine position at all times with the rest of the body for the development of good posture.

You can start by building strength with arms close to the body when lowering and raising the body. Master the close-grip push-up in a modified position, then kneeling and on toes before moving to wider hand position. The primary muscle targeted we are targeting with the exercises below are:

-pectoralis (chest) region – large fan-shaped muscle that covers the front of the upper chest.

-triceps – the back of the upper arm.

Pec Workouts – Modified Push-Up Series

Modified push-ups allow endurance of the chest, arms, serratus and abdominal to occur by decreasing the intensity of the push-up exercises through lever length or decline angle of body. As the body angle goes lower to the ground and/or lever length increases, the intensity of the exercise also increases. Start with close-grip position in all three positions until stronger, before widening grip or performing pectoral workouts with hands on ground.

Here are the three variations:

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a) Short lever, low-intensity push-up workout:

kneeling with hands resting on solid foundation such as a chair or bench. Keep arms against the body when lowering and raising the body – focusing on building muscle endurance as well as head being well forward of the hands.

b) Long lever, low-intensity push-up chest workouts:

stand with hands resting forward on solid foundation at approximately waist eight, such as the rear of a solid chair, table or kitchen bench. Exercising at this level can help you achieve good posture and muscle endurance and is a good starting point for the beginner or athletes involved in endurance sports using the upper body such as swimming.

c) Long lever, moderate to high intensity exercise – stand with hands resting forward on solid foundation (bench or chair) at knee height.

Here`s how to perform the modified push up series for pec workouts:

-kneel (or stand) on floor in front of raised solid foundation (table, bench or chair).

-rest hands shoulder-width apart and turn elbow crease forwards to allow the upper arm to slide against the body when lowering and raising.

-breathe in as you lower the body until the chest just touches the bench ensuring head is well forward of the bench.

-breath out as you push up to the starting position.

-maintain a tight body (strong abdominal brace to avoid lower back arching) from the shoulder to the knee throughout the movement and keep upper part of arm in contact with body (close-grip push-up) when lowering and raising.

Notes:

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-Only widen handgrip placement once strength endurance has been achieved with close-grip variations, as this forms part of the core-strength continuum.

-Ensure head and neck alignment is maintained at all times with the rest of the body for the development of good posture.

-The goal is to progressively improve time performing a set of push-ups (i.e. 30 or 60 seconds continuous) without losing form or technique. This builds essential endurance that enables one to increase the intensity of the push-up exercise on the ground.

-In breathing, breath out as you exert a force (i.e push-up or straighten the arms) and breathe in as you recover (i.e lower the body or bend the arms).

Good Chest Workouts

For good chest workouts you will need to perform two types of movements: Flyes and Presses.

Remember your pecs is a big muscle that has multiple insertion points, therefore the movements have to be performed at different angles. But, the above two movements are basically enough for the overall pecs development.

Here are some tips for very good chest workouts:

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#1. One should never work triceps before the chest exercises. Your pec muscles will not be sufficiently trained, as tired triceps would give up sooner than chest.

#2. You should never forget to stretch your pectorals between heavy training sets – stretching would help a great deal.

#3. Pay attention to the range of movement. The best results are achieved with the greater muscles’ contraction. Hence, flyes and dumbbells are extremely important for achieving the maximum mass.

#4. Remember, increasing the muscle mass always comes first. You can tone and define them later. The first two primary exercises will help you achieve the biggest pecs possible, so that you could chisel them later.

#5. First and foremost, don’t forget to warm up before you begin your chest workouts. You will need a minimum of two sets of light weight warm-ups to prepare your muscles to be pumped ahead of the exhausting workout. This will send your blood to the chest and prepare it for the attack.

If you are a beginner, then you should start with some basic chest workouts aimed at increasing your muscle size. Therefore, your first priority for serious power training should be dumbbell flyes, incline bench press, and flat bench press.

Here are a couple of good chest workouts for the beginners:

#1.

-To warm up – perform two sets of 12-15 reps on the bench press, then do 4 heavy sets of 8-10 reps, using a spotter and the heaviest weights possible.

-Do 4 sets of 6-10 reps with dumbbells.

-Switch over to incline bench press and perform 2-4 sets of 6-8 reps.

Don’t forget to increase weights with every set, even if it is a very small increase. You can only build muscles with progressive resistance, which is the Best Chest Workout For Mass.

#2.

-2 warming up sets, followed by 5 heavy sets with 6-10 reps.

- 4 sets of 6-10 reps with dumbbells.

-finish with 3 sets of 8-10 reps doing pullovers.

Remember to stretch your pec muscles in between the workouts.

Here are some good chest workouts for more advanced guys:

1. Barbell bench press

The flat barbell bench press sets the standard for strength building. If you were asked to choose just 3 power building routines, the flat barbell bench press would be on your list.

There’s a whole variety of flat barbell bench press exercises starting from a close grip that focuses on triceps to a wide grip flat barbell bench press that works your pec muscles to a middle grip that helps build pecs, shoulders and triceps.

Here’s how:

Lay down flat on the bench with your feet on the floor. Make sure the bar drops down slowly to your chest slightly touching your nipple area, once you have unracked the bar. Drive the bar through the mid way point of the repetition, increasing the triceps activation and then lock out the weight.

Use these variations: pin press, floor press, board press, narrow press, medium grip and wide grip.

2. Dumbbell bench press

This belongs to the core Pec Workouts as well. It helps you eliminate any strength imbalances you may have between the 2 sides of your body. This exercise better represents the intended functionality of your chest muscles, that is to move the weight towards the middle part of your body.

Here’s how:

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Lay flat down on the bench with your feet on the floor. With the assistance of your spotter press the first rep up, then lower the weight to finish the first rep. At the bottom of the first rep (do not let the dumbbells touch your shoulders), use all the force in your shoulders and chest to bring the weight past the mid way point and finish the rep by using your triceps (when locking out, do only 95% lock).

Use these variations: flat, decline, incline. Most people prefer to focus on a the middle grip, however, you can also use a close grip or a wide grip.

3. Chest dips

Chest dips are similar to the decline pressing, with the exception that you are more focusing on pumping triceps for pectoral pressing rather than working the lower pecs. This is a great pec workout, but you should replace deep dipping with shallow dipping is you have week shoulders.

Here’s how:

Once you are on a dip station, begin with your arms fully extended. Remember to lean forward a little to keep more tension on the chest rather than the triceps. Start slowly dipping down until you got your upper arms parallel to the floor. No bouncing, just pause a second. To push yourself back to the starting position, squeeze your chest and use your triceps. Do not lock your elbows.

Use these variations: weighted, bodyweight, or assisted.

These are just a few good chest workouts. When you work out your chest, it is a considerable effort. So, to succeed with your chest workouts, you may want to put your dead-lift and squat routines on hold until you have completed your prioritized 4-6 week chest workout program. Doing everything at once is great, but when you are prioritizing a specific group of muscles you need to put everything else on maintenance.

Best Chest Workout For Mass

Looking for the best chest workout for mass? You’ve come to the right place. We know that guys love Pec Workouts. In fact, so much so, that they would spend more than an hour pounding their chest with so many reps that by the time they are done their pecs look just huge. However, once the pump has deflated, they will be left with a lot of soreness and the same sagging chest they have always had.

What really matters is that you perform the proper number of sets and reps, targeting, at the same time, your chest at different angles. Once you realize that, it would be easy for you to find that best chest workout for mass that would work for you. You need to make sure that you are not over training your muscles, when you decide on amount of sets to perform. Repetitions are playing the most important role in the type of the muscle build-up you generate. This would make all the difference between a simple density and strength increase and the actual packing on size. Needless to say, in order to get a bigger and more developed pecs, you will have to make sure that you train every part of the chest.

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In terms of the number of sets, for Good Chest Workouts we recommend that you perform no more than 4 sets. Remember that chest is a big muscle and you need to work different potions of it from different angles. If you focus on just one part of your pectorals, this would result in overtraining. Aiming at each and every section of your chest with just 3 to 4 sets would place enough strain on every part of the pectorals to stimulate muscle growth.

With regard to the repetitions, remember that your goal is size, when acting upon your best chest workout for mass. Contrary to what you think, massive muscles are created by lighter weights with higher number of repetitions. Your muscles will grow larger if you are exhausting them with 13-15 reps. The speed of reps should be quick avoiding long pauses. The eccentric movements you perform have to be no longer than 1 sec., without pause, and the lifts should just 1 sec as well. You will have to slightly increase the weight, if you can do more than 15 reps. At the same time, if you can’t do more than 12 reps, you will need to slightly decrease the weight. The rests between the sets should be no more than 30-45 sec as your main goal to fatigue the muscles.

Here’s the best chest workout for mass we recommend for anyone. These pec workouts are fairly simple and fast, and could be performed every 4-5 days. They are very intense, so you will feel pretty pumped up later.

1. Cable Flies

Number of sets to perform: 3-4, number of repetitions: 13-15

Begin the best chest workout for mass with cable flies. This pec workout isolates the chest and causes unbelievable stretch and deep burn.

We favour cables as the put pressure on your pectorals through the whole range of motion, as opposed to dumbbells that mainly work it in the lower 3rd of the lift.

2. Flat Bench Press

Number of sets to perform: 3-4, number of repetitions: 13-15

Here’s the best known pec workout exercise around the globe. We recommend you perform it on the flat bench press. There’s not much to say except that make sure you lift with good form and intensity. Remember more reps with lighter weights are essential in building massive chest over time.

3. The Incline Barbell Bench Press

Number of sets to perform: 3-4, number of repetitions: 10-12

This is an excellent chest workout that mostly aims at your upper pectoral. Keep your reps high for massive muscles, somewhere, in the range of 10-12.

The incline can be anywhere between 10 to 45 degrees. More than that, and you will end up with your shoulders doing most of the work. But, for some people greater angles allow to hit the most upper fibres of the pectorals.

Here are some more suggestions for the best chest workout for mass:

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1. For Upper Chest Workouts:

-Inclined Dumbbell Flyes

-Inclined Barbell Bench Press

2. For Lower Chest Workouts:

-Decline Dumbell Flyes

-Decline Barbell Chest Press

3. For Inner Chest Workouts:

-Flat Bench Dumbbell Flyes

-Standing Cable Crossovers

4. Outer Chest Workouts :

-Flat Bench Dumbbell Flyes

-Flat Bench Barbell Press

Your best chest workout for mass should include 3 to 4 sets for each of the workouts above, with 12 to 15 reps, and pec workouts that target the lower chest, upper chest, outer chest, and inner chest. You don’t need to perform this routine more than 1-2 times a week. If you do more than that, you will over train and achieve no muscle growth.

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