Chest Workout for Mass

The chest workout for mass is a focused routine designed to build a stronger, more muscular chest through targeted exercises. This workout will help increase muscle hypertrophy and improve overall upper body strength. By incorporating compound and isolation exercises, this session will engage chest muscles intensively and promote balanced development.

Warm-Up

• Arm Circles – 2 minutes forward and backward
• Push-Ups – 10 reps
• Dynamic Chest Stretch – 2 minutes

Main Workout

1. Barbell Bench Press – 4 sets x 8-10 reps

   Benefit: A staple in building a powerful chest, engages the pectorals along with shoulders and triceps.

2. Incline Dumbbell Press – 3 sets x 10-12 reps

   Benefit: Targets the upper chest, enhancing mass in that area and improving symmetry.

3. Chest Flyes – 3 sets x 12-15 reps

   Benefit: Isolation exercise that focuses on the stretch and contraction in the chest muscles, aiding in growth.

4. Push-Ups – 3 sets x Max reps

   Benefit: A great bodyweight exercise to enhance your overall chest workout for mass.

5. Cable Crossover – 3 sets x 12-15 reps

   Benefit: Works the inner and outer chest, helping define and build mass.

Cool Down

• Pectoral Stretch – 2 stretches, hold for 30 seconds each side
• Child’s Pose – Hold for 1 minute

Nutritional Advice

After this chest workout for mass, replenish with a protein-rich meal. Consider grilled chicken with brown rice and leafy greens to optimize recovery and muscle growth. Stay hydrated and ensure a balanced diet for optimal results and overall health.