Building the chest of your dreams shouldn’t be treated like rocket science. When your goal is to build bigger pecs as soon as possible, getting creative with exercise selection is not only unnecessary. When we say chest, we actually mean the pectoralis major and minor. The function of the pec major is to pull the arm laterally across the body.
As per Arnold “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion”. Arnold had no interest in being ordinary, and his lifetime achievements bear that out. But to succeed in the gym and take his physique to heights no man had ever reached.
Workout for ripped chest
1. Flat Bench Press
It is the exercise for building muscle mass and strength in the chest. The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior deltoids, traps & back as secondary muscles used in the flat barbell bench press.
2. Incline Dumbbell Press
The purpose of the incline press is to focus and develop the upper portion of the pectoral muscles. The benefit of the incline bench angle is its ability to emphasize the upper chest, carving out that more rounded look in your pecs. make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.
3. Pec fly machine
The serratus anterior is responsible for opening up the backs of your shoulders to bring your arms forward, as in a punch, or when you’re pulling your arms together in a chest fly. It’s not the primary muscle activated during the pec fly machine move, but it does play a role.
4. Decline dumbbell press
The decline press gives your chest that sharp cut looks towards the bottom, it rounds out the chest and helps to make it look fuller and gives the chest more thickness than the flat or incline movements can do. As this exercise is primarily used for the lower pectorals it does place a great deal of stress on the middle and upper chest also.
5. Chest press machine
The chest press exercise is safer, easier to isolate targeted muscles with machines and more time-efficient. Working with the chest muscles helps to tone as well as to strengthen the muscles of a person in the arms as well as the upper back because the maximum number of chest exercises work on the triceps, deltoids, and biceps.
6. Cable crossover
Cable-crossover exercise can help define your muscles and increase your upper body strength. As with any exercise, there are advantages and disadvantages as well as a few myths surrounding it. The major advantage of the cable crossover is that you don’t perform it on a bench. As it shapes the whole chest and sometimes also called finishing set.
7. Bar Dips
Start with as wide of a grip as you can. Drop as low as you can and heave yourself only halfway up while kicking your feet back and keeping your body forward as much as possible. Crush every set all the way to failure. This will build the fiber of the whole chest.
8. Push Ups
Push-Ups build core strength and do double duty. In order to stabilize your body to achieve perfect form, the muscles of your core, including your abs, obliques and lower back are hard at work. They train your muscles to work together and become stronger.
You must follow the workout for better and bigger gain, as it brings great results and will give a pumped chest. The workout should be done in 1 hour with 3-4 sets of each exercise with 12, 10, and 8 reps.