This edition will focus on building mass for your chest, which in turn helps create explosive power for your bench! As always, the size you are going to put on will take time and patience, but focusing on the correct exercises and workouts along with a strict diet will speed this process up tenfold. The best exercises to focus on are the following: Flat Bench
Incline Bench
Decline Bench
Heavy Dumbbell Presses Flat / Incline / Decline
Smith Machine Bench Press When focusing on building mass these following exercises will tend to define and sculpt more so instead of building power and mass. Dumbbell Flys
Machine Flys
Cable Flys Top Bodybuilder.com recommends the following chest workout for mass building: Warm up 2 sets flat bench
Heavy flat bench 4 sets, 5-8 reps
Heavy Smith machine Incline Press 4 sets, 6-9 reps
Heavy dumbbell presses on flat bench 4 sets, 6-8 reps During your workout incorporate one of our tips which is called negatives. Negative repetitions are a great way to get your tendons and muscles ready to handle a much heavier workload. These are performed with a training partner. Pick a heavy weight that you cannot perform a full repetition with, lower it or perform the negative part of the rep very slowly and have your training partner help you lift it back up through the positive part of the repetition. Repeat this 2-5 times. Congratulations! You're on your way to a more explosive bench and a much bigger chest. |
