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
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)
| EXERCISES | SETS 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-UPS | 3 x (5-8) |
KEYNOTE:- Increase weight in every set. The rest period will be 45-60 seconds in between sets.
Chest Workouts Training for Width (Endurance)
| EXERCISES | SETS x REPS |
| WARM UP EMPTY BARBELL PRESS or LIGHT DB PRESS or LIGHT DB FLY | 3 x (15-20) |
| DUMBBELL INCLINE FLY | 3 x (12-15) |
| DUMBBELL FLAT BENCH FLY | 3 x (12-15) |
| DUMBBELL DECLINE FLY | 3 x (12-15) |
| MACHINE FLY or CABLE FLY | 3 x (12-15) |
KEYNOTE:- The rest period will be 45-60 seconds in between sets. Increase weight in every set.
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