New Year's Resolution 2009 Edition: Mass Building - Chest

Is your New Year's resolution aimed towards gaining overall mass? Then learn and use the most effective training tips & techniques. Utilize these along with chest anatomy descriptions, exercises, and a fully loaded workout plan!

Article Summary:
  • Learn the different muscle groups in the chest.
  • Break down the chest compound and isolation exercises.
  • Layout of the mass-building workout for the chest.

  • New Year's Resolution 2009 Edition: Mass Building - Chest

    The 2009 edition of the New Year's Resolution: Mass-Building Series has arrived! In this newly updated and improved edition, additional anatomy and physiology is revealed at the basic level, with the inclusion of the many different joints. Also, many new exercises are introduced, and every workout is expanded.

    Of course, all of the fundamental information from the first series is still present, with some of it revised and updated. This will ensure that you continue the great progress that you've made since last year's mass-building New Year's resolution.

    Richard Choueiri
    + Click To Enlarge.
    Continue The Great Progress
    You've Made Since Last Year.

    For the newcomers, this is your chance to learn all of the vital information to building muscle mass and truly achieving your newly set mass-building resolutions.

    Today's focus is on the chest muscles, which consist of the pectoralis major and pectoralis minor.

    2008 MASS-BUILDING SERIES
    New Year's Resolution: Mass Building!
    Is your New Year's resolution aimed towards gaining overall mass? Learn and use the most effective methods by utilizing these anatomy descriptions, exercises, and workout plans!
    [ Click here to learn more. ]


    Basic Chest Anatomy And Physiology

    Let's first look at the basic anatomy and physiology of the chest, so you know the different parts of the muscle groups and the movements produced.

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    Main Chest Muscles

      Pectoralis Major

      The pectoralis major is divided into two portions: clavicular head and sternal head.

        Clavicular Head
      • Origin : Clavicle.
      • Insertion: Greater tubercle of the humerus.
      • Action: Flexion of the humerus.

        Sternal Head
      • Origin : Sternum.
      • Insertion: Greater tubercle of the humerus.
      • Action: Extension of the humerus.

      Pectoralis Minor

      • Origin: Anterior surface of ribs 3-5.
      • Insertion: Coracoid process of the scapula.
      • Action: Protraction, depression, and rotation of the scapula downward.

    CHEST ANATOMY
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    Mass-Building Exercises

      Now that you know the basic anatomy and physiology of the chest muscles, it's time for you to learn about their mass-building exercises.

      Band Flat Bench Press (warm-up exercise)

        The band flat bench press is a compound movement used as a warm-up exercise for the chest.


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    Band Flat Bench Press.
    Video : Windows Media - MPEG - Video iPod

      Band Crossover (warm-up exercise)

        The band crossover is a compound movement used as a warm-up exercise for the chest.


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    Band Crossover.
    Video : Windows Media - MPEG - Video iPod

      Incline Barbell Bench Press

        The incline barbell bench press is a compound movement used to build mass, density, and power in the upper pectorals. The use of a 60 degree incline bench is recommended. Also recommended is the use of a slightly wider than shoulder-width apart grip.


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    Incline Barbell Bench Press.
    Video : Windows Media

      Incline Dumbbell Bench Press

        The incline dumbbell bench press is a compound movement used to build mass and quality in the upper pectorals. The use of a 60 degree incline bench is recommended. Also recommended is the use of an upside down V wrist position during execution of the movement.


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    Incline Dumbbell Bench Press.
    Video : Windows Media - Video iPod

      Flat Barbell Bench Press

        The flat barbell bench press is a compound movement used to build mass, density, and power in the pectorals. The use of a slightly wider than shoulder-width apart grip is recommended.


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    Dumbbell Press.
    Video : Windows Media - Real Player

      Flat Dumbbell Bench Press

        The flat dumbbell bench press is a compound movement used to build mass and quality in the pectorals.


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    Flat Dumbbell Bench Press.
    Video : Windows Media - MPEG - Video iPod

      Incline Dumbbell Fly

        The incline dumbbell fly is an isolation movement used to build mass and quality in the upper pectorals. The use of a 60 degree incline bench is recommended.


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    Incline Dumbbell Fly.
    Video : Windows Media - MPEG - Video iPod

      Flat Dumbbell Fly

        The incline dumbbell fly is an isolation movement used to build mass and quality in the pectorals.


    Click To Enlarge.
    Flat Dumbbell Fly.
    Video : Windows Media - Video iPod

      Decline Barbell Bench Press

        The decline barbell bench press is a compound movement used to build mass, density, and power in the lower pectorals. The use of a slightly wider than shoulder-width apart grip is recommended.


    Click To Enlarge.
    Decline Barbell Bench Press.
    Video : Windows Media - MPEG - Video iPod

      Decline Dumbbell Press

        The decline dumbbell bench press is a compound movement used to build mass and quality in the lower pectorals.


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    Decline Dumbbell Press.
    Video : Windows Media - MPEG - Video iPod

      Cable Crossover

        The cable crossover is an isolation movement used to build quality in the pectorals.


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    Cable Crossover.
    Video : Windows Media - MPEG - Video iPod

      Push-up

        The push-up is a compound movement used to build mass and quality in the pectorals.


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    Push-Up.
    Video : Windows Media - MPEG - Video iPod

      Push-up With Feet Elevated

        The push-up with feet elevated is a compound movement used to build mass and quality in the upper pectorals.


    Click To Enlarge.
    Push-up With Feet Elevated.
    Video : Windows Media - MPEG - Video iPod

      Chest Dip

        The push-up with feet elevated is a compound movement used to build mass and quality in the lower pectorals.


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    Chest Dip.
    Video : Windows Media - MPEG - Video iPod

      Isometric Chest Squeeze

        The isometric chest squeeze is an isolation movement used to build quality in the pectorals.


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    Isometric Chest Squeeze.
    Video : Windows Media - MPEG - Video iPod


    Mass-Building Sets And Rep Ranges

      Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the chest.

      Compound Exercises

        All compound exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 8, 6, and 4 reps with heavy weights, for mass building purposes.

        There are two exceptions to the above. The first is the band flat bench press and the band crossover, which are both isolation exercises used for warm-up purposes in the workout plan. They each require three sets, which consist of 25, 20, and 15 reps with light band resistance.

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        The second exception is the push-up, push-up with feet elevated, and chest dip. They each require three sets and no warm-up set is needed. Each set consists of 15 reps with one's own bodyweight.

        Some compound exercises will be performed in compound-sets, which means two exercises will be performed back to back without any rest time in between each exercise.

      Isolation Exercises

        All isolation exercises in the workout plan also require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.

        There are two exceptions to the above. The first exception is the cable crossover. It requires three sets and no warm-up set is needed. Each set consists of 15 reps with medium weights. The second exception is the isometric chest squeeze. It requires 4 sets and no warm-up set is needed. Each set consists of 15 seconds of contraction.

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        Some isolation exercises will be performed in compound-sets, which means two exercises will be performed back to back without any rest time in between each exercise.


    Mass-Building Workout Plan


    Conclusion

    With all of this information, you should be well on your way to achieving your mass-building New Year's resolution. All you need to do now is apply this knowledge and follow the workouts. You will be in for a surprise once you start packing on the muscle mass!

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    References

    1. Bodybuilding.com Anatomy And Exercises Main Page.
    2. Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams