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The Best Workout Routine to Increase Pectoral Development



Monday. International Chest Day

Monday is the favorite week in terms of working out for guys, mainly because we love to train the chest muscles (i.e pectoral muscles). A big and wide chest is a must to grab the attention of male and female alike.

However, the problems most guys face is a lack of pectoral development, which results in them looking like they did not even train, despite putting in tons of hours in the gym, and training on every International Chest Day.

In this article, we will look at the 2 ways to help you grow your chest muscles fast. I have also designed a training routine for you by applying the strategies outline below.

#1 – Lift Heavy

Most guys in the gym are performing high reps on chest, working in a range of 12-15 reps. The rationalization is the more pump you get, the bigger your chest will grow. However, the pump will fade away after the workout, and those are the guys whose physique remains the same week in week out.

To really grow your chest, do the opposite, train heavy.

Research has shown that lower volume strength training with a rep range of 3-5 produces a higher increase in muscle strength and hypertrophy as compared to the high-volume training of 10-12 reps per set.

To incorporate strength training into your chest workout, perform 3-5 reps with long rest intervals of 3-4 minutes rest in between.

# 2 – Compound exercises

Focus your energy on compound exercises rather than isolation exercises.

By emphasizing on compound exercises, you will be able to hit more muscles groups while performing an exercise. For example, by performing barbell bench press, not only will you hit the chest, it will also activate your anterior deltoids (front shoulders), triceps and lats.

Also, you will able to lift heavier weights using compound exercises, as compared to isolation exercises. As we now know, lifting heavy weights is crucial in terms of increasing in muscles development.

Workout Routine to Increase Pectoral Development

I have designed a workout routine to help you develop your pectoral muscles. This routine will focus on lifting heavy and utilizing compound movements.

 

Exercise

Sets

Reps

Rest period

Instructional videos

 

Warm up

 

2

 

8-10

 

1.5 minutes

 

Click here

 

Barbell bench press*

 

3

 

3-5

 

3 minutes

 

Click here

 

Incline dumbbell press

 

3

 

3-5

 

3 minutes

 

Click here

 

Weighted Dips**

 

3

 

3-5

 

3 minutes

 

Click here

 

Dumbbell Pullover

 

3

 

8-10

 

1.5 minutes

 

Click here

 

Incline dumbbell fly

 

2

 

8-10

 

1.5 minutes

 

Click here

* Avoid using the Smith Machine, if the gym is packed and you are unable to use the barbell bench press that day, switch to flat dumbbell bench press, with the sets/reps/rest period remaining the same.

** If you can’t do weighted dips, perform body weight dip, do 8-10 reps and rest 1.5 minutes.

Check out the instructional videos in the link above to perform these exercises with the proper form. By using proper form, you will be able to prevent injuries and extend your training longevity.

Conclusion

Follow this chest workout routine for the next 8-12 weeks and you will notice substantial improvements in your pectoral development.

Don’t let your chest muscles be lagging behind!

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Over to You

Let me know in the comments below on your thoughts on this chest training routine?

 

 

 




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