best chest workout for mass (5 killer exercises)

BEST CHEST WORKOUT FOR MASS

This chest workout plan has 1 main purpose: to develop a big and well-defined chest! It’s one of the best chest workout plans for mass and it focuses on developing your entire chest; the upper, lower and central part!

 

Why is this the best chest workout routine? Because it is based on important bodybuilding pillars that are defined as the main 4 goals of this chest workout routine.

 

GOAL 1: BUILD AN ALL-ROUND BIGGER CHEST

To ensure all-round muscle growth, this chest workout plan includes exercises that target your enitre chest: incline exercises to target the top part, decline exercises to target the lower part and horizontal press and fly exercises to target the central part!

 

Click HERE for a workout plan that combines the chest and triceps muscles.

 

GOAL 2: APPLY THE RIGHT FITNESS TECHNIQUE

In order to make this chest workout as effective as possible, it’s important that you apply the right fitness technique to build muscle mass. The components of this technique are:

 

Number of exercises: 5

Number of sets: 3 - 4

Number of reps: 8 - 12

Rest time: 60 - 90 seconds

Weight: 75% of 1RM.

 

RM strands for Repetition Maximum and defines the heaviest weight with which you are able to perform 1 rep. For example: bench pressing with 75% of 1RM means 75% of your heaviest weight. If your 1RM is 120kg you will perform your bench press with 90kg (75% of 120).

 

the savage strength program

 

 


GOAL 3: PERFORM PRIMARILY FREE WEIGHT EXERCISES (BARBELL AND DUMBBELLS)

I prefer using free weights over machines because working out with free weights is more versatile. Free weight exercises allow for more variations in the range of motion. Because you have to balance a lot more compared to machine exercises, you also activate the muscles that are located around the joint. This leads to more muscle development.

 

GOAL 4: REACH TECHNICAL FAILURE AT THE END OF YOUR ROUTINE

Technical failure means that you are not able to finish the last complete set. Your muscles are done and simply can’t perform another rep. I specifically refer to this as technical failure and not just muscle failure because the bottom line is that you need to be able to perform an exercise with the right technique. This prevents injuries.

 

You see a lot of athletes bending over backwards when they reach technical failure to try and push out one or two more reps. They change their posture, start using their lower back and other muscles that shouldn’t be used for these exercises and completely abandon the right technique. You are not going to do that!

 

Reach technical failure at the end of your workout to really tear up your chest!

 

the savage strength training

workout summary

best chest workout for mass

exercise 1: horizontal bench press

bench press horizontal flat
  • Grab the bar (slightly) wider than shoulder-width.
  • Your palms face forward.
  • Unrack and lower the bar towards your sternum. 
  • Press and return to starting position.

 


exercise 2: incline dumbbell press

incline dumbbell press
  • Put the bench in an incline position at 30 to 45 degrees.
  • Lay on your back and put your feet flat and firmly on the ground.
  • Start with your arms stretched and the dumbbells next to each other above your chest.
  • Lower them down until your arms form a 90 degree angle. Feel the stretch on the chest muscle.
  • Press and return to starting position.

 


exercise 3: decline bench press

decline becnh press
  • Put the bench in a decline position at about 30 degrees.
  • Lay on your back and lock your feet underneath the feet pad.
  • Your palms face forward.
  • Unrack and lower the bar towards your sternum. 
  • Press and return to starting position.

 


exercise 4: HORIZONTAL dumbbell press

dumbbell press horizontal flat
  • Put the bench in a horizontal position.
  • Lay on your back and put your feet flat and firmly on the ground.
  • Start with your arms stretched and the dumbbells next to each other above your sternum.
  • Lower them down until your arms form a 90 degree angle. Feel the stretch on the chest muscle.
  • Press and return to starting position.

 


exercise 5: fly machine

  • Take a seat on the machine. 
  • Grab both handles.
  • Make sure that your elbows are on the same height as your hands and shoulders.
  • Push your hands towards each other. Flex your pecs, feel the stretch on the chest muscle as your hands meet.
  • Slowly bring your arms back to starting position.

 


Perform this workout at least 1 time per week. If you decide to perform it 2 times per week make sure that there are 48 hours in between the workouts. You can perform this entire chest routine for 6 to 8 weeks for maximum result!

 

Click HERE for a complete overview of 18 different chest exercises!