Is your New Year's resolution aimed towards gaining overall mass, especially in the chest? Learn and use the most effective methods by utilizing the following chest anatomy descriptions, exercises, and workout plan!
Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.
Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!
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Today's focus is on the chest muscles, which consist of the pectoralis major and pectoralis minor.
Chest Anatomy
Let's first look at the anatomy of the chest, so you know exactly which muscles you will be training.
Pectoralis Major:
The pectoralis major is divided into two portions: clavicular head and sternal head. The clavicular head originates from clavicle and inserts on the greater tubercle of the humerus. The sternal head originates from the sternum and inserts on the greater tubercle of the humerus. The clavicular head flexes the humerus and the sternal head extends the humerus.
Pectoralis Minor:
The pectoralis minor originates from the anterior surface of the 3rd to 5th ribs near the costal cartilages, and inserts on the medial border and superior surface of the coracoid process of the scapula. Its main functions are to protract, depress, and rotate the scapula downward.
CHEST ANATOMY Click Text For Info.
Mass Building Exercises
Now that you know the anatomy of the chest, it's time for you to learn about their mass building exercises.
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.
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.
Click Image To Enlarge. Incline Dumbbell 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.
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.
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.
Click Image To Enlarge. Decline Barbell Bench Press.
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.
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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.
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.
Make this New Year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 3 of this series.
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Pectoralis Major:
Click Image To Enlarge.
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