What is the best chest workout for mass?
And, can you do a chest workout for mass in 30 Minutes?
The criteria for the best chest exercises are:
1. You can do this chest workout in one day.
You probably do not have the time to hit the gym every day.
And, if you do, you do not have hours to spend in the gym.
You have work and life to take care of.
2. They can be done in one chest workout of 30 minutes.
This is why we want the best and most effective chest exercises.
3. These exercises can be done by a beginner.
It is easy to be intimidated by the advanced weight lifters in a gym.
They use cables and a variety of contraptions to sculpt their muscles.
But, what about the beginners out there.
Or the Sunday warriors, that just want to get into better shape.
We need straight forward chest exercises for everyone.
4. Even by a person who cannot do pushups.
One of the great benefits of weight training is that it is doable for the very out of shape.
For example, take a man at 6 feet one or two inches, who is 250 or 275 pounds.
It is unlikely that such a man could even do one pushup.
He is so out of shape, so overweight, that it is practically impossible for him to do a pushup.
His pregnant belly is going to be hitting against the floor.
And he will not have the arm strength to do even one pushup.
Especially if he is 5o years of age or older.
I was that man, except I was older, 55 years of age to be accurate.
I could not do one pushup.
In such a case, barbells are great to build up your strength.
No matter what your weight, you can lay down on the bench and press the bar only.
Or, you can start with a machine chest press in sitting position.
And start to build your chest muscles.
Despite your obesity.
5. Ideally can be done at home
In case you do not have a gym, or do not want to go to a gym.
You can still do this workout at home.
Chest Workout for Mass Tips
Based on the above criteria, here are tips for you to have an effective chest workout.
Train your chest on one day a week.
Train all three parts of your chest, upper, middle and lower.
If you are capable of doing pushups, do your pushups before your weight training.
For pushups, do your max number of pushups 3 times a week, giving yourself one day of rest.
Increase the number of pushups by one each time you do pushups.
Once you get to 40 or 50 consecutive pushups, you might only be able to increase one pushup a week.
Depends on your age, strength, conditioning.
The upper chest exercise of choice is the incline barbell or dumbbell press.
Use a 30-45% incline bench for the upper chest.
For your middle chest, do the barbell bench press or dumbbell bench press on a flat bench.
For your lower chest, do dips.
Use free weights instead of machines.
You will immediately feel the difference between free weights and machines.
Warm up with 3 sets, one after the other without more than 30 seconds rest.
For each warm up set, increase the weight while decreasing the repetitions.
Warm Up Sets – 3
45 pound bar or 20 pound dumbbells – 12 repetitions
Rest no more than 30 seconds
65 pounds or 30 pound dumbbells – 10 repetitions
Rest 30 seconds or less
95 pounds – 8 repetitions
Work Sets – 3
Rest 3 minutes
135 pounds – 6 reps
Rest 4 minutes
155 pounds – 5 reps
Rest 5 minutes
Don’t fall in love with the Bench Press.
Check out this very interesting video below.
Starting Strength author Mark Rippetoe explains a shocker.
He says that the shoulder press is more important than the bench press.
But having said that, he goes on to give step by step instructions how to bench press.
Start with the flat bench press.
Move to the incline bench press afterwards.
You should not need to do warm up sets after your initial warmups on the bench press.
Then, move to dips.
The total time for these chest workouts for mass comes in at 30 minutes or less.
If you do warm up sets for the incline and dips, you might exceed 30 minutes.
Do this chest workout once a week.
Log the weights used and your repetitions.
Increase the weights gradually.
Five pounds a week is enough.
If you workout consistently for a year, 50 chest workouts for mass, assuming 2 weeks of vacation.
You will be massive.
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