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5 Chest Workouts For Mass

A Beginner's Guide with
5 great workout programs.

5 Chest Workouts For Mass - A Beginner's Guide!

Learn how beginners can build a massive chest! This guide discusses the chest, its function and recommended exercises. Try these 5 great chest workout programs for size!

Does your chest resemble a sheet of plywood instead of the mountains of muscle you want? Does your chest resemble a sheet of plywood instead of the mountains of muscle you have always wanted? Do you spend countless hours on the bench press with no gains in size? Have you started to think that you were just not meant to have a big chest? Well, stop right there, you're wrong ...

I can't promise you will ever have the chest of the great Arnold Schwarzenegger, but I can promise that you can make a difference to your chest and put some great size on it if you are willing to just hear me out.

In the article below, I will discuss the anatomy of the chest, its function and location in the body, and some exercises for each area of the chest. Finally, and what you have been waiting for, I will include five of my favorite workout programs to help turn your flat chest into massive slabs of muscle!

Chest Anatomy & Recommended Exercises

The chest is made up of two muscles that work together to make the chest function. The muscle are the pectoralis major and pectoralis minor. Basically, the pectoralis minor is located directly underneath the pectoralis major. Overall, these chest muscles start at the clavicle and insert at the sternum and the armpit area (humerous).

The three different functions of the chest muscles are the side arm pitching motion, the ability to bring your arm up and down at your sides, and the classic arm wresting motion. The basic recommended exercises for building up your chest include the bench press and flyes.

Chest Building Pointers

Though the chest is made up of one single mass of muscle, it should be trained like it was broken into 3 parts. The upper, middle and lower portions of the chest are stimulated best from changing the angle in which you execute the exercise.

The upper chest is best stimulated from exercises done on a 30-45% incline bench. For example incline barbell and dumbbell bench press or incline dumbbell flyes are great upper chest exercises.

The middle chest is best stimulated from exercises done on a flat bench. For example: flat barbell and dumbbell bench press or flat dumbbell flyes are great middle chest exercises.

The lower chest is best stimulated from exercises done on a 30-45% decline bench. For example: decline barbell and dumbbell bench press or decline dumbbell flyes are great lower chest exercises.

I find all areas of the chest respond best in the beginning to low (4-6) or moderate (8-12) rep ranges. Rarely, I will include higher rep ranges for beginners. I believe the heavier weight helps build a more solid foundation that beginners need. I also find that free weights should be your entire focus in the beginning, especially if chest is a weak point for you. The free weights just develop the chest a lot better than machines do, in my opinion.

Now that you understand about what muscles make up your chest, their function, location and the rep range needed to stimulate them, let's give you some workouts to help you build your chest.

All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress, or worse, future injury down the road. Many if not all the exercises will be new to you. So make sure you use the Exercise Guide on Bodybuilding.com to help with your form.

5 Of My Favorite Chest Building
Workout Programs

One: Upper Chest Day
*The lowering portion of the exercise should take 5-10 sec

Two: Middle Chest Day
*The lowering portion of the exercise should take 5-10 sec

Three: Lower Chest Day
*The lowering portion of the exercise should take 5-10 sec

Four: Barbell Strength Day

Five: Dumbbell Size Day

I use these five workouts to help bring up my chest. This has been a weak point for me because of a shoulder surgery back in 2005. I am using more weight now than when I started, but basic free weight workouts are the best for putting on the dense, thick muscle mass that you have always been searching for!

Take Home Message

I want you to pick one of the workouts above and use it for 4-6 weeks trying to increase the weight each workout (while still using perfect form), then rotate to a different chest workout and repeat the process.

Now comes the fun part, "It's Chest Building Time." You have your knowledge, and your workouts are laid out for you, so ... "JUST GO LIFT."

Good Luck! And as always, if you have any questions, don't hesitate to drop me a message on my BodySpace profile.

5 Workouts For Mass Main Page

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About The Author

Alex has a passion for bodybuilding and this has led him to a life in the fitness industry. He is a certified personal trainer & nutritionist.

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Amistad1906

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Amistad1906

I put this chest workout to work about a month ago, and I am seeing a major difference in the upper chest as well as the chest as a whole. GREAT!!!!!!!!!!!!!

Article Rated:
Jan 2, 2012 5:00pm | report
 
CKURTZ7

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CKURTZ7

thanks I'll give it a try. I need to mix it up.

Oct 25, 2012 10:59am | report
Dablendah

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Dablendah

How did u do it ? Did u do one everyday of the week ?

Feb 12, 2013 8:15pm | report
Aleeee

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Aleeee

how you do it ??

Oct 2, 2013 11:51am | report
izarg

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izarg

Love this. Going to incorporate.

Jan 5, 2012 3:00pm | report
 
Windsors

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Windsors

Great workout. How frequently do you do each of the 5 workouts ? Once per week or more often ? If its once per week, you stick with that one for 4-6 weeks and then switch to a new one ?

Thanks

Jan 12, 2012 8:57am | report
 
JSheffey

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JSheffey

that is my exact question. is it 5 days per week or every other day for 4-6 weeks to provide adequate rest or is rest not needed because you are targeting different areas of the chest.

Apr 10, 2012 7:11pm | report
huntboy3

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huntboy3

i was thinking mon: upper, wed: middle, fri: lower as to spread out the workouts a little bit. then the next week, do barbell strength one day and dumbbell another. then repeat this little two week incorporation into your workout? maybe?

May 22, 2012 7:16pm | report
BigStew

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BigStew

Once per Week is all you need and I would look to change the workout every 4-6 weeks

Jul 16, 2012 7:41pm | report
MUKSS

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MUKSS

Will I choose upper chest schedule , but I did'nt get enough responce...

Jul 18, 2012 11:25pm | report
 
Macrya

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Macrya

So you workout the upper chest for 4 weeks, and then middle chest 4 weeks, and so on? Is that right? Or am I missing something?
I like the idea of working out my whole chest at once or at least have worked out each part of the chest in a week.

Jul 27, 2012 6:37pm | report
 
Time4Achange88

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Time4Achange88

Absolutely love all of the workouts in group 2

Aug 8, 2012 12:27pm | report
 
Loyboy1996

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Loyboy1996

for you guys asking when to do this, i do all chest in one day.

Sep 10, 2012 3:29pm | report
 
hayabusa2006

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hayabusa2006

I dont agree with the terminology of upper chest day,middle chest day, and lower chest day..You do your chest all at one time no matter what anybody tells you...I pretty sure they arent conveying it that way, but Im sure some can get confused on that...

Oct 22, 2012 2:04pm | report
 
umoetteumoh

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umoetteumoh

u re right brah..

Dec 11, 2012 5:51am | report
meeched

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meeched

nice workout

Jan 14, 2013 5:11pm | report
 
mrknotty

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mrknotty

Quick question. Do I pick ONE workout and follow it for 6 weeks then move onto another one, or do I do all the workouts on the same day?

Also, how many days a week should I be doing the workout?
Thanks in advance :-)

Feb 15, 2013 10:11am | report
 
maniva

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maniva

You choose one workout, lets say upper chest. Follow it for 4 weeks, only doing the exercises written in the upper chest section. After 4 weeks u drop this routine and follow the middle chest routine and so on. You cycle upper, middle, lower chest routines every 4 weeks. As he writes in the title, these workouts are designed for beginners. I would recommend you do your selected routine (upper, middle or lower) 2x/week, with at least 1-2 days of rest inbetween.

May 21, 2013 6:42am | report
maniva

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maniva

You choose one workout, lets say upper chest. Follow it for 4 weeks, only doing the exercises written in the upper chest section. After 4 weeks u drop this routine and follow the middle chest routine and so on. You cycle upper, middle, lower chest routines every 4 weeks. As he writes in the title, these workouts are designed for beginners. I would recommend you do your selected routine (upper, middle or lower) 2x/week, with at least 1-2 days of rest inbetween.

May 21, 2013 6:42am | report
marshal786

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marshal786

great

Nov 4, 2013 5:45am | report
 
mudassar5452

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mudassar5452

i am going to put this workout in my daily routine nice work sir..

Dec 4, 2013 1:42am | report
 
xKYLEx17

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xKYLEx17

Already do most of these chest workouts... They work my chest good and have been giving me great results

Feb 16, 2014 1:48pm | report
 
pogzkie

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pogzkie

can i do all 5 five workouts in a week ??
thankzx ...

Apr 1, 2014 8:46am | report
 
Showing 1 - 23 of 23 Comments

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