The muscles of the chest require a lot of dedication to achieve mass and definition, so the chosen routine is going to be your top pick for fast results.
With the pectoralis major and pectoralis minor, it is sometimes difficult to obtain the desired results when facing our training routine. Unlike other muscles whose results are more apparent in less time, with these muscles, we can have setbacks if we do not apply the appropriate exercises.
The Objectives: Volume, Definition, and Symmetry
Everything depends on the objective, but the real thing is that we want to achieve a proportionate and aesthetic result that is the ideal mix between volume, definition, and symmetry. Also, another of the benefits of practicing the exercises that we will share below is that they will not only work on the chest muscles as other muscle groups will come into action.
Chest Exercises For Building Mass
1. Incline dumbbells bench press
With this exercise, you will work on an incline bench (between 30 and 60 degrees) with the dumbbells, which will allow you to develop the anterior deltoid, the triceps and, and what concerns us, the pectoralis major.
You can perform 3 or 4 sets of 6 to 10 repetitions. This exercise is complete because it includes a routine for arms, shoulder, and chest, which allows a greater range of movement, adequate muscle activation and a balance in muscle development by lifting the same weight with both arms. Read the full incline dumbbell press guide here.
2. Bench press with barbell or dumbbells
For this exercise, you can choose to use the bar or the dumbbells. It depends on many factors such as the weight you want to lift, the range of motion you want or your anatomy, which may respond better to one or the other variant. What is clear is that the activation of the muscle is similar and also involves working the muscles of the shoulder (anterior deltoid) and arm (triceps). As in the previous case, you can perform three sets of 6 to 10 repetitions.
3. Dips in parallel bar
This exercise also offers the possibility of executing it in two ways: with the traditional dips machine or with a fixed bar. Apart from being able to develop both pectorals and triceps, it allows adding weight by means, so the progression is guaranteed. With this exercise, if done correctly, you will be able to get visible results in a short time. Three sets of 8 to 12 repetitions should be enough.
4. Crossover with high pulleys
With this exercise, you are also assured good results for the development of the muscles of the pectorals since it provides an activation similar to the bench press, for example. When executed from top to bottom by crossing the arms at the hips, you can do three sets of 10 repetitions.
5. Plantar flexions with elastic band
This version of the push-ups bases its effectiveness on the resistance offered by adding an elastic band to the equation. Holding hands and moving from one side to the other, it provides a plus of difficulty that delivers outstanding results. Also, it is also a progressive exercise because you can choose that the elasticity of the band has more or less tension. It is necessary to do three sets of 6 to 12 repetitions to achieve the result.
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