By: Richard Choueiri

New Year's Resolution 2009 Edition: Mass Building - Chest

The 2009 edition of the New Year's Resolution: Mass-Building Series has arrived! In this newly updated and improved edition, additional anatomy and physiology is revealed at the basic level, with the inclusion of the many different joints. Also, many new exercises are introduced, and every workout is expanded.

Of course, all of the fundamental information from the first series is still present, with some of it revised and updated. This will ensure that you continue the great progress that you've made since last year's mass-building New Year's resolution.

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Continue The Great Progress
You've Made Since Last Year.

For the newcomers, this is your chance to learn all of the vital information to building muscle mass and truly achieving your newly set mass-building resolutions.

Today's focus is on the chest muscles, which consist of the pectoralis major and pectoralis minor.

2008 MASS-BUILDING SERIES

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Basic Chest Anatomy And Physiology

Let's first look at the basic anatomy and physiology of the chest, so you know the different parts of the muscle groups and the movements produced.

CHEST BUILDING ARTICLE

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Main Chest Muscles

Pectoralis Major

The pectoralis major is divided into two portions: clavicular head and sternal head.

Clavicular Head

• Origin : Clavicle.
• Insertion: Greater tubercle of the humerus.
• Action: Flexion of the humerus.
Sternal Head

• Origin : Sternum.
• Insertion: Greater tubercle of the humerus.
• Action: Extension of the humerus.

Pectoralis Minor

• Origin: Anterior surface of ribs 3-5.
• Insertion: Coracoid process of the scapula.
• Action: Protraction, depression, and rotation of the scapula downward.

Mass-Building Exercises

Now that you know the basic anatomy and physiology of the chest muscles, it's time for you to learn about their mass-building exercises.

Band Flat Bench Press (warm-up exercise)

The band flat bench press is a compound movement used as a warm-up exercise for the chest.

Band Crossover (warm-up exercise)

The band crossover is a compound movement used as a warm-up exercise for the chest.

Incline Barbell Bench Press

The incline barbell bench press is a compound movement used to build mass, density, and power in the upper pectorals. The use of a 60 degree incline bench is recommended. Also recommended is the use of a slightly wider than shoulder-width apart grip.

Incline Dumbbell Bench Press

The incline dumbbell bench press is a compound movement used to build mass and quality in the upper pectorals. The use of a 60 degree incline bench is recommended. Also recommended is the use of an upside down V wrist position during execution of the movement.

Flat Barbell Bench Press

The flat barbell bench press is a compound movement used to build mass, density, and power in the pectorals. The use of a slightly wider than shoulder-width apart grip is recommended.

Flat Dumbbell Bench Press

The flat dumbbell bench press is a compound movement used to build mass and quality in the pectorals.

Incline Dumbbell Fly

The incline dumbbell fly is an isolation movement used to build mass and quality in the upper pectorals. The use of a 60 degree incline bench is recommended.

Flat Dumbbell Fly

The incline dumbbell fly is an isolation movement used to build mass and quality in the pectorals.

Decline Barbell Bench Press

The decline barbell bench press is a compound movement used to build mass, density, and power in the lower pectorals. The use of a slightly wider than shoulder-width apart grip is recommended.

Decline Dumbbell Press

The decline dumbbell bench press is a compound movement used to build mass and quality in the lower pectorals.

Cable Crossover
The cable crossover is an isolation movement used to build quality in the pectorals.

Push-up

The push-up is a compound movement used to build mass and quality in the pectorals.

Push-up With Feet Elevated

The push-up with feet elevated is a compound movement used to build mass and quality in the upper pectorals.

Chest Dip

The push-up with feet elevated is a compound movement used to build mass and quality in the lower pectorals.

Isometric Chest Squeeze

The isometric chest squeeze is an isolation movement used to build quality in the pectorals.

Mass-Building Sets And Rep Ranges

Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the chest.

Compound Exercises

All compound exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 8, 6, and 4 reps with heavy weights, for mass building purposes.

There are two exceptions to the above. The first is the band flat bench press and the band crossover, which are both isolation exercises used for warm-up purposes in the workout plan. They each require three sets, which consist of 25, 20, and 15 reps with light band resistance.

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Compound Vs. Isolated Exercises! For those looking to make significant changes isolated exercises are not ideal. Here are five reasons why they may not be your best option. [ Click here to learn more. ]

The second exception is the push-up, push-up with feet elevated, and chest dip. They each require three sets and no warm-up set is needed. Each set consists of 15 reps with one's own bodyweight.

Some compound exercises will be performed in compound-sets, which means two exercises will be performed back to back without any rest time in between each exercise.

Isolation Exercises

All isolation exercises in the workout plan also require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.

There are two exceptions to the above. The first exception is the cable crossover. It requires three sets and no warm-up set is needed. Each set consists of 15 reps with medium weights. The second exception is the isometric chest squeeze. It requires 4 sets and no warm-up set is needed. Each set consists of 15 seconds of contraction.

ISOLATION EXERCISE ARTICLE

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Some isolation exercises will be performed in compound-sets, which means two exercises will be performed back to back without any rest time in between each exercise.

Mass-Building Workout Plan

Finally, the moment you've been waiting for! The mass-building workout plan consists of 4 weeks of differing workouts, with only one chest workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

Week 1-

Chest Warm-Up
• Band Flat Bench Press - 3 x 25, 20, 15 Reps

Chest

• Incline Barbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Flat Barbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Incline Dumbbell Fly - 4 x 15, 12, 10, 8 Reps
• Compound Set: Cable Crossover - 3 x 15 Reps
• Compound Set: Push-Up - 3 x 15 Reps

Click Here For A Printable Log Of The Week 1 Workout.

Week 2-

Chest Warm-Up
• Band Crossover - 3 x 25, 20, 15 Reps

Chest

• Incline Dumbbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Compound Set: Dumbbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Compound Set: Isometric Chest Squeeze - 4 x 15 Seconds
• Decline Dumbbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Dip - 3 x 15 Reps

Click Here For A Printable Log Of The Week 2 Workout.

Week 3-

Chest Warm-Up
• Band Flat Bench Press - 3 x 25, 20, 15 Reps

Chest

• Incline Barbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Decline Barbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Incline Dumbbell Fly - 4 x 15, 8, 6, 4 Reps
• Compound Set: Cable Crossover - 3 x 15 Reps
• Compound Set: Push-Up with Feet Elevated - 3 x 15 Reps

Click Here For A Printable Log Of The Week 3 Workout.

Week 4-

Chest Warm-Up
• Band Crossover - 3 x 25, 20, 15 Reps

Chest

• Incline Dumbbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Flat Dumbbell Bench Press - 4 x 15, 8, 6, 4 Reps
• Compound Set: Flat Dumbbell Fly - 4 x 15, 12, 10, 8 Reps
• Compound Set: Isometric Chest Squeeze - 4 x 15 Seconds
• Dip - 3 x 15 Reps

Click Here For A Printable Log Of The Week 4 Workout.

Conclusion

With all of this information, you should be well on your way to achieving your mass-building New Year's resolution. All you need to do now is apply this knowledge and follow the workouts. You will be in for a surprise once you start packing on the muscle mass!

References

1. Bodybuilding.com Anatomy And Exercises Main Page.
2. Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams

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