Chest Workouts: Build Thickness & Width of the chest

Chest Workouts: Build Thickness & Width of the chest

CHEST WORKOUTS is an 8 weeks Chest training program to build Thickness & Width of the chest muscle. This will help to gain 1-­2 inches chest size and around 8 pounds of muscle mass in 8 weeks. Follow the exact workouts plan for the proper results.

Chest muscles functions

Chest Workouts: Muscles Functions
Chest Workouts: Muscles Functions

The pectoralis major is the large muscle that covers the front half of your chest. One of its functions is to turn your hand inward. Its other function is to help pull your hand forward and down. Pectoralis minor occurs directly below the pectoralis major. It is attached to your third, fourth and fifth ribs at the bottom, and above all, it is attached to the front of your shoulder blades. It helps to pull your shoulder blades down, and when you have to push with your hands it helps to keep your shoulders down.

Six different sets of muscle fibers have been identified within the pectoralis major muscle, allowing parts of the muscle to move freely by the nervous system. Pectoralis injuries can occur during weight lifting, as well as other bodybuilding exercises that place excessive pressure on the shoulders and chest.

Chest Workouts Training for Thickness (Strength)

EXERCISESSETS x REPS
WARM-UP
EMPTY BARBELL PRESS
orLIGHT DB PRESS
2 x (15-20)
DUMBBELL INCLINE PRESS
or BARBELL INCLINE PRESS
3 x (5-8)
BARBELL BENCH PRESS
or DUMBBELL BENCH PRESS
3 x (5-8)
BARBELL DECLINE PRESS
or DUMBBELL DECLINE PRESS
3 x (5-8)
WEIGHTED PUSH-UPS3 x (5-8)
Chest Workouts Training for Thickness (Strength)
1. Chest Workouts: BB chest press or DB bench press
2. Chest Workouts Training for Thickness (Strength)
2. Chest Workouts: BB incline press or DB incline press
3. Chest Workouts: BB bench press or DB bench press
3. Chest Workouts: BB bench press or DB bench press
4. Chest Workouts: BB decline press or DB decline press
4. Chest Workouts: BB decline press or DB decline press
5. WEIGHTED PUSH-UPS
5. WEIGHTED PUSH-UPS

KEYNOTE:- Increase weight in every set. The rest period will be 45-60 seconds in between sets.

Chest Workouts Training for Width (Endurance)

EXERCISESSETS x REPS
WARM UP
EMPTY BARBELL PRESS
or LIGHT DB PRESS
or LIGHT DB FLY
3 x (15-20)
DUMBBELL INCLINE FLY3 x (12-15)
DUMBBELL FLAT BENCH FLY3 x (12-15)
DUMBBELL DECLINE FLY3 x (12-15)
MACHINE FLY
or CABLE FLY
3 x (12-15)
DUMBELL DECLINE FLY and MACHINE FLY or CABLE FLY
6. Width (Endurance) training

KEYNOTE:- The rest period will be 45-60 seconds in between sets. Increase weight in every set.

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