Developing your pecs into massive slabs of impressive beef is a goal of many men who walk into the gym. The trouble is, many of these gym rats have no specific weight training routine, and for the most part, their effort goes to waste on meaningless ego boosters such as how much they can bench press. The bench press is just one of the multitude of exercises you should utilize in a good chest workout.
While a strong bench press may seem impressive to many, just being able to move a lot of weight should not be the foundation of a good chest workout. Blasting your pectoral muscles from multiple angles with plenty of sets and reps will help develop full, round, impressive looking Arnold-esque pecs.
Below I have outlined a chest workout that will bombard your pecs with a variety of angles to induce maximum muscle growth, strength and definition. A proper warm-up is essential to avoid injury. On all of the “work sets”, using challenging weights is an absolute must.Incline Bench Press
4 sets of 8 to 10 repsBench Press
5 sets of 10 to 12 repsFlat Dumbbell Flyes
3 sets of 12 to 15 repsDips
3 sets of maximum reps with bodyweightCable Crossovers
2 sets of 20 reps
While a good chest workout is an essential part of pectoral growth, if your nutrition plan is not in good shape, your progress will come to a screeching halt. The following are some basic nutrition and supplement guidelines to accompany your new chest workout.
First and foremost, you need to be consuming enough calories and protein to support muscle growth. This is going to be relative to your individual bodyweight, but a good rule is about 18 calories per pound of bodyweight, and one to one and a half grams of protein per pound. Again, these are just basic guidelines and they will vary based on your personal genetics.
In addition to protein, don’t forget about the huge variety of other muscle growth-inducing supplements out there to aid your chest workout (or any workout for that matter). Creatine, prohormones
, nitric oxide supplements, and branched chain amino acids are just the tip of the iceberg. Whether you’re on a weight gain regimen with your workout, or you want to shed body fat, there are plenty of quality nutritional supplements to choose from to help you customize a fool-proof plan to help you reach your physique goals.
So if you’re looking for a good chest workout to take your pectoral growth to a whole new level of button-popping fullness, give the above workout a try for a while. Combined with proper nutrition and supplements, your chest will no longer resemble a couple of Tic Tacs that fell down your shirt.Tim Mielke
Author and Supplement Expert
Tim Mielke has been involved in the supplement industry for over 15 years. As a former competitive body builder and personal trainer, Tim has extensive first-hand knowledge of the benefits and pitfalls of fitness supplementation. Knowledge so extensive that his book, “The Book of Supplement Secrets: A Beginners Guide to Nutritional Supplements,” was recently published and is currently available through Amazon.com. Tim brings this supplement and bodybuilding know-how to www.i-supplements.com as a contributing author and researcher.