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The largest group of muscles in the upper body is the pectoralis major, or the chest muscle group. Due to this, there are many area-specific exercises to work the pecs, upper, lower, and inner. Nothing draws attention to a great physique like a well-defined chest.
All bodybuilders, even beginners, are aware that if you want to build muscle, first you have to tear it down with exercise, then build it back up with a diet high in protein. An ideal bodybuilding diet should consist of at least 40 percent unrefined natural carbohydrates, 25 percent protein, and the rest fats and fibers.
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The bodybuilding chest workout will be your focus once weekly. This routine also works some other muscles, but only because they’re connected to the pecs. These exercises utilize barbells, dumbbells, and body resistance moves.
The best way to do this is to go in descending order of muscle strength. Start with the exercises that use the heaviest weights, then work your way down from there.
Ideally, chest bodybuilding exercises should be done in three sets of eight to ten reps of each exercise for a mid-level bodybuilder. An advanced bodybuilder can probably safely consider raising that to five sets of six to eight repetitions, adding more weight.
Bench Press with Barbell, Wide-Grip – Lying on your back on a flat bench, plant your feet squarely and flat on the floor. Grip the bar at about double the width of your shoulders. Lower the barbell to the lower neck/upper chest area, pause, then return to overhead.
Start with one set for a warm-up with moderate weight, then perform the rest of the sets with the maximum weight you can safely handle for eight to ten reps.
Each movement needs to be smooth and unhurried, pausing at full contraction. Don’t allow the weight to bounce off your chest. Above all, don’t arch your back or lift your buttocks off the bench. This could cause neck strain and serious spinal injury.
Front Barbell Raise, Incline – Employing a lighter-weight barbell and an incline bench, start off with the barbell grasped palms-down and your arms facing down. Smoothly lift the weight overhead, and continue until your arms are extended behind your head.
Dumbbell Flies, Flat Bench – Lying supine, use two mid-weight dumbbells held straight above you. With your arms bent slightly at the elbow, lower them slowly and smoothly. The finishing point is when your arms are parallel to the floor. Be careful not to hyperextend your shoulder joints. This can really hurt!
Incline Press with Barbell, Wide-Grip – Begin with your arms at a right angle to the floor, using a decline bench. Slowly lower the weight to your neck. Repeat eight to ten times.
Flat Bench Dumbbell Press – Start with the dumbbells straight up over your head, then slowly lower them to your chest. Keep your elbows high and your upper arm almost parallel to your shoulders. This should be done for eight or ten repetitions with heavy dumbbells.
Flat Bench Pullover Press Lateral – Beginning with medium-weight dumbbells, start with the weights at your chest, then rotate the dumbbells past your head towards the floor. Now bring them back to your chest, press them overhead, then immediately do a lateral fly with your arms bent about 45 degrees, all in one movement.
Push-Ups Hands Together. Get into the push-up position, body straight, up on your toes, and hands approximately twelve inches apart. Do as many push-ups as you can, slowly.
This winds up your chest workout and starts you on your way to that ripped chest you’re wanting.
