Massive Chest Workout Plan

Think of the pec development of Arnold Schwarzennegger, Franco Columbo, and Lou Ferrigno in their prime…or modern day beasts Ronnie Coleman and Markus Ruhl. What do all of these incredible bodybuilders have in common? Each of them have displayed not only massive pecs, but also complete chest development, from outer to inner, and upper to lower.

For gaining serious mass you have to focus, like a hawk, on free weight exercises. Machines does balancing part of the exercise thus neglecting our balancing muscles. Remember more muscles involvement means more growth.

So, Lets start gaining some muscles........

EXERCISE 1 INCLINE BENCH PRESS

WARM-UP SETS: 2 SETS OF 15 REPS
WORKING SETS: 3 SETS OF 10 REPS
45 SECONDS REST BETWEEN SET

Elbow position is crucial with pressing movements.You don't want to push with your shoulders and triceps, You want to push with your chest, so move your elbows a little inward. If your elbows are out, you'll use your shoulders and triceps to move the bar. Your chest should be the highest point on your body. Push the bar upward and feel your pecs contracting.

EXERCISE 2 FLAT BENCH PRESS

WORKING SETS: 3 SETS OF 10 REPS

45 SEC. REST BETWEEN SETS

You see a lot of people in the gym doing cheat reps and bouncing the bar off their chests because they're using more weight than they can handle. For bodybuilders, It doesn't matter how much they lift, they want to feel burning sensation in muscles, And they always focus on contraction.

EXERCISE 3 DUMBBELL FLY

3 SETS OF 10 REPS

45 SECS. REST BETWEEN SETS

Your muscles will be rushed with blood after above exercises, Now we are doing some stretching exercise to engage more fibers and pump more blood in the area.

Don't try to lift more but focus on contraction instead. if you use too much weight, you can't get the arms out very far to stretch out the chest.Try to do couple of more reps with the help from your partner, But if your partner is doing all the work, you are done.

EXERCISE 4 DIPS

3 SETS OF 10 REPS

45 SEC. REST BETWEEN SETS

This movement focus on your lower pecs, It creates that round look.The key to doing this exercise well is keeping your legs back and leaning your chest forward. You're not trying to lock out the triceps; you're trying to lock out the chest. That's why the lean is really important. If you lean back, it's hard to lock the chest, but if you're forward, the chest will lock before the triceps.

EXERCISE 5 STRAIGHT-ARM DUMBBELL PULLOVER

3 SETS OF 10 REPS

45 SEC. REST BETWEEN SETS

Some more stretching, This time to give extra dimension to ribcage.Stretch as much as you can or lower the dumbbell as much as you can, this will allow your rib cage to expand and makes you look bigger. There are a lot of young guys in my gym. I never see any of them doing this exercise. It's a shame because it's effective.