Mon. Nov 28th, 2022

Do you want to know how to perform the best chest workout for mass? If you want to add mass to your chest, you must complete the best chest workouts possible.

Unfortunately, many people make mistakes that prevent them from making actual progress. To build chest mass, combine the right exercises, diet, and workout for the best results.

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Portrait,Of,A,Muscular,Man,Resting,On,The,Bench press setup, Chest Workout for Mass
Portrait of a muscular man resting on the bench in fitness gym

Mistakes People Make When Performing a Chest Workout

The first mistake is not training correctly. You need to be using a periodization plan and progressive overload if you want to see results. Also, this means slowly increasing the weight, sets, reps, and form for each exercise.

Another mistake is not following a protein-based diet. To support your chest workouts, you need to consume enough protein. Also, this will help your body recover and build muscle mass.

The Best Chest Workouts for Mass

Now that we’ve discussed some mistakes people make let’s talk about the best chest exercises for mass.

Bench Press

Start by lying on a flat bench and position your hands shoulder-width apart. Next, lower the barbell to your chest and press it back up. Repeat this for 3-5 sets of 8-12 reps.

Incline Bench Press

This exercise is like the bench press, but you’ll press the barbell on an incline. Start by setting an incline bench to around 45 degrees and position your hands shoulder-width apart. Next, lower the barbell to your chest and press it back up. Repeat this for 3-5 sets of 8-12 reps.

Dumbbell Fly

This exercise will help you target your chest muscles. Start by lying on a flat bench and holding a dumbbell in each hand. Lower the dumbbells to your sides, and then bring them back up. Repeat this for 3-5 sets of 8-12 reps.

Decline Bench Press

This exercise is like the bench press, but you’ll press the barbell in a decline position. Start by setting a decline bench to around 30 degrees and position your hands shoulder-width apart. Next, lower the barbell to your chest and press it back up. Repeat this for 3-5 sets of 8-12 reps.

Pushups

Pushups are an excellent exercise for your chest, and you can do them anywhere. First, start in a plank position, and lower yourself until your chest touches the ground. Then, push back up and repeat this for 3-5 sets of maximum reps.

Periodization Plan and Progressive Overload

As we mentioned, you need to use a periodization plan and progressive overload if you want to see results. Thus, this means slowly increasing each exercise’s weight, sets, reps, and form.

For example, you could start by performing three sets of 8-12 reps for each exercise. Then, you would increase the weight and reps for each set. Then, you would increase the sets and reps again after a few weeks.

Also, use a variety of exercises to target all the chest muscles. Finally, by using different exercises, you will see better results.

Protein-Based Diet

To support your chest workouts, you need to be consuming enough protein. Protein is essential for muscle growth and recovery. Also, aim to consume 1 gram of protein per pound of body weight.

For example, if you weigh 150 pounds, consume 150 grams of protein per day. Thus, you can get your protein from various sources such as chicken, fish, beef, eggs, and dairy. Also, you can use protein supplements to help you reach your daily intake.

The Best Chest Exercise for Mass

Here is a sample of chest exercises you can do to build mass:

These are just a few exercises you can do to build mass. Be sure to use a variety of exercises and weights to see the best results. Also, use a weight of 70% – 80% of your one-rep-max on each set.

Some of the Best Workouts

Here is a sample of workout programs you can use to perform chest exercises:

The Last Word on How to Perform the Best Chest Workouts for Mass

To build mass in your chest, you need to use the best chest workouts. Also, these workouts should comprise a variety of exercises that target all the chest muscles.

Also, use a periodization plan and progressive overload to see results. Finally, support your workouts with a protein-based diet.

By following these tips, you’ll be on your way to building a bigger chest in no time! What do you think? Please share your response in the comment section below.

By Terry Clark

Terry Clark is a math professor, certified fitness trainer, bodybuilding coach, nutrition specialist, writer, and fitness enthusiast. Terry loves working out, playing with numbers, solving problems, writing, and teaching.