Killer Chest Workout for Mass

chest workout for mass bodybuilders

Getting a full, barrel chest is no easy task for someone who doesn’t have great bodybuilding genetics, but this workout focused on mass will certainly help. Obtaining a full chest is often an issue for most in the bodybuilding community; competitive, amateur, and non-competitive bodybuilders alike. If you know for a fact that your diet is in check, it will always come down to the chest workout routine.

Targeting the Chest

chest muscle diagramIt’s difficult to get a full chest due to the fact that it’s a rather large muscle, with supporting smaller assistance muscles that also get used during chest exercises. It’s virtually impossible to not incorporate the shoulders and triceps when doing a chest exercise. It then becomes difficult to target the chest specifically when you’re also using your shoulder and triceps; this is where some people have a problem of over developed triceps or shoulders, and a lacking chest. This is why putting together a chest workout for mass can be a difficult issue; one that I think I have found the solution to.

The Killer Chest Workout For Mass

Exercise Reps Sets
Bench Press (or Dumbbell Press) 6 – 8 Reps 4 Sets
Incline Dumbbell Press (or Incline Bench Press) 6 – 8 Reps 4 Sets
Weighted Dips 8 – 12 Reps 3 Sets
Machine/Cable Fly (or Hammer Press Chest Press) 10 – 12 Reps 3 Sets

Free Weights vs. Machines for Chest Workouts

For mass, it’s best to stick with free weights (barbells, and dumbbells, or adding chains and bands if you’re more advanced). It’s best to avoid chest machines, bands and other assistance machines for the main core workouts for a chest routine. Free weights are better for putting mass on your chest because they use your stabilizer muscles, as well as more muscle fibers when preforming any exercise.

Not only will free weights utilize more muscle in your chest to pack on more mass, they will also help you get stronger due to the heavier load and strengthening of the stabilizer muscles over time, as discussed in this strength training article. It’s no secret that free weight exercises such as bench press or incline dumbbell press are the staple to any bodybuilder or power lifters’ chest workout routine.

That’s not to say that there is no place for machines such as the smith machine or hammer strength machines, they also serve a purpose in this chest workout routine. Assistance machines are better for targeting muscles areas better when compared to free weights. For this workout, assistance machines such as the hammer press chest press are better for isolating the chest compared to a dumbbell press for example. For this reason, these type of workouts are best placed at the end of the chest workout for mass and to add volume, since we’ll be aiming for more reps.

Although it’s inevitable to use triceps and shoulders in a chest workout, the main focus is to target the chest.

If you use primarily your triceps to push the weight up, you’ll end up exhausting your triceps early in the workout which will leave your chest lacking. This is why most people have overdeveloped triceps or shoulder muscles; the main focus should be to move the weight while contracting and focusing on the full chest (pectoralis major and minor).


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