5 workout programs to build pectoral muscle mass

Contents

5 workout programs to build pectoral muscle mass

How can beginners build massive breasts? Try these 5 great workout programs for building chest muscles and find out for yourself.

Beginner’s Pectoral Building Guide

Does your chest look more like a sheet of plywood than the mountain of muscle you’ve always dreamed of? Do you spend endless hours doing bench presses but your chest size is not increasing? Have you already started to think that you are simply not destined to have developed? Stop immediately, you are wrong.

I cannot promise you that you will ever have breasts like the great Arnold Schwarzenegger, but I can promise you that if you listen to me, you can develop your breasts to impressive sizes.

Later in the article, I will tell you about the anatomy of the chest, its function, location in the body and some exercises for each section of the pectoral muscles. Finally, and this is exactly what you are waiting for, I will share with you five of my favorite workout programs that will help you turn your flat chest into bulky muscles.

Breast Anatomy

The chest is made up of two muscles that work together to make the rib cage work. These muscles are the pectoralis major and the pectoralis minor. Typically, the pectoralis major muscle is located directly below the pectoralis major muscle.

location:

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It begins in the inner half of the collarbone and runs through the sternum to the axillary fossa (Humerus).

functions:

It has 3 different functions:

  • Rotates the shoulder
  • Raises and lowers the hand at the sides
  • Performs an arm wrestling movement

Exercises:

Bench press and swings with dumbbells

Press of a bar on a horizontal bench perfectly trains the middle section of the pectoral muscles

Recommendations for building chest muscles

Although the chest consists of a single muscle mass, it must be trained as if it were in three parts. The upper, middle and lower chest are better pumped depending on the angle at which the exercises are performed.

The upper chest is best developed when doing exercises on a bench at an angle of 30–45 °. For example, barbell presses and dumbbell presses or dumbbell curls on an incline bench are great exercises for pumping up your upper chest.

 

The middle chest gets the best stimulation when the exercises are done on a horizontal bench. For example: barbell presses and dumbbell presses or flattening dumbbells on a horizontal bench perfectly train the middle section of the pectoral muscles.

The lower chest is best trained with exercises performed on a reverse incline bench (30–45 °). For example, barbell presses and dumbbell presses, or dumbbell flattening on a reverse incline bench are great for increasing the lower pectoral muscles.

I find that all parts of the pectoral muscles initially respond best to low (4–6) or medium (8–12) repetitions. I very rarely include high reps for beginners as I find the heavier weights help lay the solid foundation that beginners need. I also think it’s best to focus on free weights early in your workouts, especially if your chest is your weak point. In my opinion, free weights develop the pectoral muscles much better than exercise machines.

 
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Now that you understand what muscles make up your pectoral muscles and know about their function, location, and the exercises required to grow them, let’s look at some workout programs that can help you build up your chest.

All exercises must be performed exactly according to the rules, because improper exercise becomes a habit that will haunt you and prevent you from achieving great results, or in the worst case, lead to injury. So read the section first.

My 5 Favorite Pectoral Workout Programs

Upper Pectoral Muscles Day

  • : 3 sets of 4-6 reps
  • : 3 sets of 8 reps
  • : 3 sets of 8-12 reps
  • (lowering should take 5-10 seconds): 3 sets of 12 reps

Day of the middle section of the pectoral muscles

  • : 3 sets of 4-6 reps
  • : 3 sets of 8 reps
  • : 3 sets of 8-12 reps
  • (lowering should take 5-10 seconds): 3 sets of 12 reps

Lower Pectoral Muscles Day

  • : 3 sets of 4-6 reps
  • : 3 sets of 8 reps
  • : 3 sets of 8-12 reps
  • (lowering should take 5-10 seconds): 3 sets of 12 reps

Barbell Day

  • : 3 sets of 4-6 reps
  • : 3 sets of 4-6 reps
  • : 3 sets of 4-6 reps
  • : 3 sets of 8-12 reps

Dumbbell day

  • : 3 sets of 8 reps
  • : 3 sets of 8 reps
  • : 3 sets of 8 reps
  • : 3 sets of 8-12 reps

These 5 workout programs I still use to support the chest muscles, which have always been my weak point. Basic free weights are best for gaining the dense muscle mass you’ve always strived for.

 

Conclusion

I want you to select one of the above programs and try it for 4-6 weeks, trying to increase the weight with each workout (still doing the exercise exactly), then move on to the next workout program and repeat this process.

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And now the most interesting thing – it’s time to “Build up the pectoral muscles.” Now you know everything, the training program is laid out, so just “GO ROCK.”

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1 Comment

  1. I smoke on the mic

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