If you are looking for a powerful appearance, trying building yourself up wide. If you want to command respect by having that big bulging chest, try toiling away at the chest machine and work on your back, legs and all your other muscle groups which are always important to work on. These three workout for your chest will help you shape the body of your dreams.
If you think your bodybuilding workouts need to be long and complicated, think again! Building muscle is no exception to the old adage: "80% of your results come from 20% of your work."
The barbell bench press is a basic exercise that you'll start with. Keep it neat! Plant your feet firmly on the floor, take a medium-width grip, and keep your shoulder blades tightly pinched together. Your goal should be to be able to do 3 hard sets of about 8 reps while keeping good form. These sets are the meat of your workout, so don't get lazy! Every time you do this workout move up on weight, reps or both every time.
You will have only two more exercises to go after the bench press. Work up to 2 hard sets of 8-10 reps after you hit up the incline dumbbell press. Try to get as many reps as possible, in sets of three. Start adding extra weight once you get to the point where you're totaling 40-50 reps over those 3 sets.
Are you always running to the gym? If so, don't worry! You will see how quickly you will be able to get good chest workouts. This quick, intense workout is a great alternative for those days that you are just too busy or too tired for your normal pec routine.
You've got to allow plenty of time to warm up properly and rest between sets when you work with heavy weights. Use training techniques that give you a killer pump and burn, you'll need to take the weight down a notch in this workout. At this point, concentration will be on supersets, drop-sets and higher reps.
A superset of dumbbell presses and dumbbell flies are what you should start you work out with. This saves you time by allowing you to perform two different exercises on a single piece of equipment. In case you don't know, a superset simply involves doing as many reps as you can on one exercise and then immediately doing the same on another exercise. Immediately followed by 20 reps on the flies, do 3 rotations of 15 reps on the dumbbell press, once you've warmed up.
Next, you'll be doing drop-sets, which simply require you to perform as many reps as you can with a certain weight, lower the weight, and continue. Doing 15 resp, lowering the weight and preforming another 10 would be an example. It's grueling, but it sound so simple. Head on over to your favorite machine bench press to go easy on your joints yet keep your fast pace. Since you're already warmed up, go straight into 3 drop-sets with as little rest between them as possible. You can pick the weight, but make sure each drop-set has a total of 20-25 reps!
Head over to the cable crossover station and do 2-3 sets of 15-20 reps to finish up the workout in just a few minutes. You'll end up with a killer pump in your chest, it doesn't matter exactly how much you do here. Do a couple of minutes of hard stretching on your pecs if you have time at the end. This can help stretch the film that surrounds your muscles and allows them to grow even faster!
Author Resource:
Justin Woltering is a fitness model, personal trainer, and author of Bigger Better Faster Now. With 5 certifications and world recognition, Justin is helping skinny guys everywhere to achieve massive gains. To discover more chest exercises and nutrition advice, visit Justin's blog at Chest Workouts Bodybuilding
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