Do you follow a single-mass building workout for building up your chest muscles? Bodybuilding exercises includes 3 levels: beginners, intermediates and advanced. Being an intermediate trainer it is difficult to find a satisfied experience.
Following Guidelines Are Must To Keep In Mind While Doing Chest Workouts:
- There are no warm-up sets included in this workout. You can perform as many set as you prefer.
- After warm-up, you have to select a weight which allows you to reach the muscle failure as required for target rep listed.
- While making use of adjustable benches for the first 3 workouts, make sure you use mid-position bench angles instead of repeating same bench angle which was used for barbell movement.
Learn how to build chest muscle with absolute perfect and detailed tips. Here is a list of latest & most comprehensive workout programs for experiencing intermediate chest exercise with ultimate result.
1. Mass-Building Middle-Chest Workout:
Most of the men are very much focused on building up their chest. So, the natural way to do it is bench press movement. This movement not only includes rotating mass workout but also provides great muscle angels for satisfied routine. Mass-building middle-chest workout is completely focused on targeting the beefy middle chest with few simple bench-angles. In addition to this, after completing the barbell bench press do dumbbell on adjustable bench with modest incline. Use Hammer strength chest press allowing your body to push on; which helps your middle chest fibers.
Focused Workout Plan:
Barbell Bench Press – 4 Sets: 6-8, 6-8, 8-10, 8-10 Reps
Slightly Inclined Dumbbell Press – 3 Sets: 6-8, 8-10, 10-12 Reps
Single Arm Leverage Chest Press – 3 Sets: 8-10, 10-12, 10-12 Reps
Pec Deck Machine – 3 Sets: 12, 12, 12 Reps
2. Mass-Building Upper-Chest Workout:
Here, you can start with multi-joint upper chest movement which mostly emphasize on upper pecs. Instead of starting with flat bench workout go with incline bench-press. Making flip exercises, will give you significant weight lifting energy. There are different benefits of doing barbell and dumbbell workout; but here you can get both at a time. In order to get a perfect muscle building experience one must correctly do workout, eat best and take rest. To get perfect build-up middle-chest, one must perform targeted chest exercises with proper weights, sets and rest.
Focused Workout Plan:
Barbell Incline Bench Press – 4 Sets: 6-8, 6-8, 8-10, 8-10 Reps
Semi Inclined Dumbbell Press – 3 Sets: 6-8, 8-10, 10-12 Reps
Single-Arm Incline Leverage Chest Press – 3 Sets: 8-10, 10-12, 10-12 Reps
Incline Cable Fly – 3 Sets: 12 Reps
3. Mass-Building Lower-Chest Workout:
It is very much similar to upper-chest workout. Mass building lower-chest exercises play an important role in sculpting your pectoral muscles giving a notable body look. The WorkoutBOX for building your lower chest includes few best exercises that help you to build a strong chest muscles. Add these lower chest exercises in your daily schedule and say bye to that baggy shirts! It is more important to add both exercises; lower and upper chest muscles, as they helps in building and balancing a perfect physique.
Focused Workout Plan:
Decline Barbell Bench Press – 4 Sets: 6-8, 6-8, 8-10, 8-10 Reps
Slightly Declined Dumbbell Press – 3 Sets: 6-8, 8-10, 10-12 Reps
Single Arm Decline Leverage Chest Press – 3 Sets: 8-10, 10-12, 10-12 Reps
Cable Cross Over – 3 Sets: 12 Reps
4. Rotating Mass Workouts:
Rotating Mass Workout includes exercising between incline, flat bench and decline press. This course contains most challenging free-weight exercise; pyramid structure. Rotating Chest workout is one of the best way to get a proper well-built body with tremendous success. By adding this workout in your chest workout, the muscle fibers in your body gets arranged by activating the chest much harder and turns out your palms away from you when you press your wrists in one position. This stimulation helps you to experience a turning point in your chest-building routine.
Focused Workout Plan No. 1:
Flat Bench Press – 4 Sets: 6-8, 6-8, 8-10, 8-10 Reps
Incline Press – 3 Sets: 6-8, 8-10, 10-12 Reps
Decline Press – 3 Sets: 8-10, 10-12, 10-12 Reps
Flat Bench Dumbbell Fly – 3 Sets: 12 Reps
Focused Workout Plan No. 2:
Incline Press – 4 Sets: 6-8, 6-8, 8-10, 8-10 Reps
Decline Press – 3 Sets: 6-8, 8-10, 10-12 Reps
Flat Bench Press – 3 Sets: 8-10, 10-12, 10-12 Reps
Incline Bench Dumbbell Fly – 3 Sets: 12 Reps
Focused Workout Plan No. 3:
Decline Press – 4 Sets: 6-8, 6-8, 8-10, 8-10 Reps
Flat Bench Press – 3 Sets: 6-8, 8-10, 10-12 Reps
Incline Press – 3 Sets: 8-10, 10-12, 10-12 Reps
Decline Bench Dumbbell Fly – 3 Sets: 12 Reps