The chest muscle group, the pectoralis major, is the largest muscle group in the upper body. As such, the chest requires a great many very specific exercises to work the upper, lower and inner pecs. A good looking chest really sets off the appearance of a physique.
Even beginning bodybuilders are aware that in order to build muscle, you have to tear it down with exercise and rebuild it with a high-protein diet. A bodybuilding diet should be at least 25% protein and 40% natural, unrefined carbohydrates, with the balance being in fats and fibers.
The bodybuilding chest workout should be the total focus of one workout per week. Other muscles will get worked in this routine, but only as incidental to the chest exercises. The exercises will involve barbells, dumbbells and body-resistance moves.
The exercises should be performed in the order of descending strength of the muscle parts. In other words, begin with the exercise for which you use the heaviest poundage. Then work down the ladder from there.
Most chest bodybuilding exercises will be three sets of eight to ten repetitions each for an intermediate level bodybuilder. An advanced exerciser should consider raising that to five sets of six to eight reps with heavier weights.
Bench Press, with Barbell, Wide-grip
Lie flat on the bench with your feet planted flat and squarely on the floor. Grip the bar at about double shoulder width. Lower the barbell to your upper chest-lower neck region, pause, and return to overhead.
Begin with a one set as a warm-up with a moderate weight. Perform the next sets with the maximum weight you can handle for eight to ten repetitions.
Make each movement slow and smooth and pause at full contraction. Do not bounce the weight on your chest. Do not arch your back or lift your buttocks off the bench as this will place strain on you lower neck and could cause injury.
Front Barbell Raise, Incline
Using an incline bench and a lighter weight barbell, begin with the barbell grasped palms down and your arms facing straight down. Raise the weight smoothly overhead, continuing until your arms are extended behind your head.
Dumbbell Flies, Flat Bench
Using two moderately heavy dumbbells and lying supine, begin with the dumbbells held straight up. Lower them smoothly while bending your arms slightly at the elbow. The finish point should be with your arms parallel with the floor. Don’t hyperextend your shoulder joints.
Incline Press with Barbell, Wide-Grip
Using an incline bench, begin with the barbell straight overhead. Lower the weight to your upper chest-lower neck area. Use a weight that exhausts your muscles at eight to ten reps.
Decline Press with Barbell, Wide-Grip
Using a decline bench, begin with your arms perpendicular to the floor. Lower the weight slowly to the neck and perform eight to ten reps.
Flat Bench Dumbbell Press
Begin the move with the dumbbells straight overhead and then lower them to your chest keeping your elbows high and your upper arm nearly parallel with your shoulders. Use heavy dumbbells for eight to ten reps.
Flat Bench Dumbbell Pullover Press Lateral
Using medium weight dumbbells and beginning the move with the weights at your chest, rotate the dumbbells past your head towards the floor. In one movement, bring them back to your chest and press them overhead and then immediately perform a lateral fly with your arms bent at a forty-five degree angle.
Push-Ups Hands Together
Assume the push-up position with your body straight and up on your toes with your hands about a foot apart. Perform push-ups slowly for as many reps as you are able.
And that completes your chest workout. Bring on those ripped chest muscles!