Chest_MassA lot of guys have been wondering about what specific workout they can do to build up their pecs for ultimate mass. You know what they say right? “No pecs, no sex.” I didn’t make that up guys, it’s just how it goes in life sometimes.

Yes I’m just kidding.

But having a huge chest is aesthetically pleasing and is something that most guys strive for.

So what is the best chest workout for mass?

I’m going to be completely honest with you right now. There IS no best workout for anything, let alone the chest. The reason being is that everyone is different. Some people respond better with squeezing exercises, some with pushing exercises, and don’t even get me started on rep ranges! It’s going to be up to you to experiment and find out what works best for you. And that will require keeping a log week after week, or have some way of tracking your progress.

Getting bigger muscles is all about progression and adaptation (Read my article on why muscles grow). As long as the proper stress loads are being put on the muscle workout after workout, the body will respond by adapting to the workload week after week. This results in bigger and stronger muscles. It doesn’t matter what exercises you do, or in what order you do the exercises. If you work your ass off in the gym, and aim to improve week after week on your lifts, you will get the results that you want. (Provided that you get enough rest, and eat enough)

With that being said, I’m not going to leave you guys high and dry in this article, because most of you actually came here to see the best chest workout for mass. I’ll try not to disappoint. So here we go!

I usually split my chest into 2 different workouts. A workout “A” and a workout “B.”

I alternate week after week. So one week I will do a workout A, and the next week I will do a workout B. Then repeat.

Workout A: Emphasis on upper pecs

Incline dumbbell chest press: 3 sets of 10-12, 2 sets of 5-8.
Incline dumbbell fly: 5 sets of 10-15 reps
Decline dumbbell chest press: 3 sets of 10-12 reps
Pec dec, or flat dumbbell fly: 3 sets of 10-15 reps

Workout B: Emphasis on lower pecs

Decline bench press: 3 sets of 10-12, 2 sets of 5-8
Pec dec, or flat dumbbell fly: 5 sets of 10-15 reps
Incline bench press: 3 sets of 10-12 reps
Incline dumbbell fly: 3 sets of 10-12 reps

The reason I start off with upper pecs on workout A, and lower pecs in workout B, is that I want my chest to develop evenly. If you always start off with flat bench press, or incline bench press, the part of the pec that you start off with will ALWAYS get your 100% focus and energy on.

Over time, this might lead to an over development of the portion you always start out with. You ever see guys who look like they have no upper chest at all? These are the guys who usually start off with flat, or decline presses every single workout. By the time they do hit their upper pecs, their triceps are burnt out, and the emphasis on the upper pec region will be lagging.

This is a typical workout that I do for my chest, and it has worked well for me. You don’t have to follow everything to the exact rep, feel free to modify and add or subtract exercises. See you all in the next article!

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John

John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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