Best Chest Workout For Mass

You know it - Monday's chest day - all the benches are occupied on which and a long line for the bench being pressed for mass. Many people train their chest on monday and again at the end of the week. As a result, many people train their chest too often and regularly in a wrong way. Common problems include doing the workout incorrectly, not enough rest or a combination of both. To prevent these mistakes in the future, we will explain how to best train your muscles.

Your chest consists of two muscles. The Pectoralis major and the Pectoralis minor, also called the big and the small chest muscle. Large chest muscle (either the Pectoralis major) allows you to move your arm to your body and in a lateral direction. This muscle also allows you to pull down the shoulder strap and that you can turn your arm into the shoulder joint.

The small chest muscle (either the pectoralis) causes you to pull down your shoulder blade. In addition, it also shrubs your shoulder blade. The small chest muscle also helps in breathing.

Rather exercise better than a lot of workouts

In total, your chest muscles consist of two muscles. Despite being strong muscles, be careful not to overcome your chest. Many fitness schedules contain relatively many chest exercises. The risk of this is that your chest is overtaken. Instead of a lot of training, we recommend that you train better. Here you have to take the weight of whether you train for mass or for strength.

Mass training

When you want to train mass (your chest wants to grow) it is important not to train too much. Many people who are strengthening strives to blind themselves to as much weight loss as possible. It's actually because you feel your chest muscles work. By taking a slightly lighter weight, you can check your exercise and perform him correctly. Also the kind of exercise you do has an influence on the mass.

Training strength

If you choose for strength, you can choose to take a heavier weight. The number of repetitions can then decrease so you can push this heavier weight away. However, take care of this form of training. When training, it is useful to request the assistance of an instructor.

Varies in exercises

Do not always start with bech presses and vary with the exercises. If your chest is not empty yet, you will get a heavier weight. The disadvantage of this is that in some exercises you also take part in other piers. This reduces your chest, so you do not properly train your entire chest. Watch for each drill exercise that you feel your chest muscles.

Dumbbell Fly

Get started with the dumbbell fly. With this exercise you increase the entire chest muscle. Do not take too heavy weights in this exercise and emphasize a good performance. This exercise is as follows:

• Breathe in and lower the dumbells to the horizontal position. (Note, keeping the arm bent slightly). 
• Holds the weights at the lowest point for a second. 
• Lift up the dumbbells and breathe out when the weights are above.

Bech Press

With bank prints you mainly train your big chest muscle, but also your triceps and the shoulders. Make bech press as follows:

• Lay your head on a horizontal bench with the buttocks on the couch and feet on the ground. 
• Grab the rod just slightly wider than shoulder width, with the thumb locking the rod. 
• Lift the rod out of the rack. 
• Breathe in and lower the pole slowly so that your elbows are in a straight line with your shoulders (bend your arms with 90 degrees). You do not have to hit your chest with the rod as long as your arms stay in a straight line with the shoulders. 
• Breathe out and push the rod up slowly, but do not stretch your arms completely (to prevent shoulder injury).

Incline dumbbell press grip

With the incline dumbbell press grip you mainly train the upper part of the chest muscle. The incline dumbbell press grip performs as follows:

• Sit on a slanted bench with an angle of +/- 60 degrees or less. Not higher because otherwise you train your muscles rather than the chest muscles. 
• Do not overload heavy dumbbells, push them over your head and bring the weights towards each other. 
• Make sure the wrists point out the whole exercise. 
• Breathe in and let the dumbbells calm down and make sure they reach 90 degrees (and not further). 
• Breathe and then slowly push out the dumbbells. You do not have to stretch all your arms because this is not good for the shoulders and the shoulder joint.

Cable crossover

To train the whole chest muscle (Pectoralis major), this is an ideal exercise. As you perform the exercise properly, this causes acidification throughout the entire chest muscle. By varying in the machine's position, high or low, you can train all the bundles of the large chest muscle. This the exercise as follows:

• Sit down (or stand) and take a halter in each hand. 
• Breathe in both arms at the same time to each other. 
• Bend so that the dumbbells just pass. 
• Breathe out at the end of the movement and move the two halters apart again.

Dumbbell pull-over

With the dumbbell pull-over, you also train the big chest muscle, but also the triceps, broad back muscle and small chest muscle. Especially for obtaining a wide chest, this exercise is ideal. When performing this exercise, note that you do not tilt too much and do not bend your elbows too much. This the exercise as follows:

• Lie on a bench and grab the weight above your head. 
• Breathe in and put the weight behind your head by slowly bending your arms. 
• Breathe out as the weight moves back upwards.

Push-ups

Push ups are used to start a chest training but are also suitable as a valve. With this exercise, you do not charge your chest too much, making it a good exercise to warm up. As a valve, it can also be used to train the last force from your chest. With push ups, you train your triceps next to your chest. Push ups perform as follows:

• Lay your belly and put your arms slightly broader than the shoulder width apart on the ground. 
• Stretch your arms until they are completely stretched. 
• Breathe out and then lower down by bending your arms until the chest just touches the ground. 
• Breathe in and stretch your arms again.

Training chest muscles? Always keep an eye on this!

Important when exercising the chest is that exercises are performed just as with other muscle groups. In the wrong practice of chest muscular exercises, many fitness professionals run shoulder injury. If necessary, ask for help from an instructor when performing the exercises.

Summary of chest muscles

Chest muscle training therefore requires the necessary attention. In summary, it comes down to the following points.

1. For more muscle mass it is better to opt for a lighter weight than to exercise with a (too) heavy weight. 
2. The chest muscle must do the work so concentrate on it. If this fails, the weight is likely to be too heavy. 
3. Change the exercises to the chest and do not always do the same exercise in the same order. 
4. Reduce the number of used machines and choose more for loose weights (also for stability). 
5. Make sure you get the right nutrition for training and recovery.

Following these tips will maximize your chest muscles. When a beautiful well-muscled chest, who does not want to?