As you go about your muscle building program, are you asking yourself, ‘ what is the best workout routine to build my chest?’
If so, you’re like many others. Because the chest muscle is one area that most people do want to work on developing in the body since it really shows off that you know what you’re doing in the gym and have a body that commands attention, it’s not surprising that most people do dedicate a lot of time and effort to this in their workout plan.
But sadly, unless you know the proper way to go about training the chest, often you will not get the results that you were hoping to obtain.
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So, what is the best workout routine to build your chest? Let’s have a look at what you should consider.
Always Begin With Compound Exercises
The very first thing to know about doing a workout routine to build your chest is that it’s going to be extremely important that you’re performing your compound exercises first. This includes the main movements of bench press, incline bench press, or decline bench press.
Since these are the exercises that will typically have you lifting the highest amount of weight, by doing them right from the start of the session, you can ensure that you are able to put in a max effort to make them as productive as possible.
If you’re already fatigued by the time you come to them, you’re going to be hard pressed to see good results. Especially if one of your goals is maximum strength development, this will become even more important in the long run.
This is an example of one of my chest program:
1- Incline Barbell Press – 5 sets X 15-12-10-10-8
2- Flat Bench Dumbbell Press – 3 sets X 12
3- Incline Dumbbell Fly 3 sets 8-12
4- Cable Crossover 2 sets X 15
Consider Drop Sets To Boost Intensity
Second, the next thing that you should consider doing is adding drop sets when you need to increase the intensity. When you first start out performing those straight sets of your movements may be enough to spark some growth and notice positive changes taking place, but as you progress along, it’s likely that this will no longer do the trick.
To help overcome this, implement a drop set. By bringing about this higher level of fatigue in the muscle tissue, you’ll quickly push past the strength plateau and then when you do go back to regular sets, you’ll be able to lift more weight.
Also note though that with chest especially, if you are going to be doing drop sets you’ll want to have a spotter nearby since the chances of failure are that much higher and you won’t want to be dropping the barbell on your body.
When Plateau Hits, Use The Prefatigue Principle
Another way to combat a plateau and work the chest muscle to a larger extent is to use the pre-fatigue principle.
While earlier we mentioned that you always want to start with your compound exercises, this is the exception to the rule. Using the pre-fatigue principle you will begin with a more isolated movement to first tire out the muscles that help the chest (the shoulders and the triceps), and then move into that chest pressing exercise.
By doing this you’re going to force the chest muscles to work harder to lift up that weight, thus take their strength gains to a whole new level.
You shouldn’t use this principle all the time with your workouts as that may be a bit much to handle, but by including it in whenever you feel you need a quick boost you can instantly get yourself back on track to progress.
Be Sure To Get Adequate Rest
Finally, the last component of the best workout routine to build your chest is to make sure adequate rest is taken but that you are still working out with the frequency that’s necessary to see size and strength gains.
One mistake that some people make is only working their chest once per week as part of a body part split routine.
While you may think it’s great to go in there and spend a good hour just on chest exercise, this really will be overkill. You’ll reach a point of fatigue in that workout session where the exercises done afterwards really aren’t bringing all that many more benefits and you would have been better just to get out of the gym and recover.
Plus, if you’re doing this type of set-up you’re only hitting the chest muscle that one time each week and that is also problematic for results. You ideally need to be working the chest muscle at least twice per week, three times being even better, so this would call for an upper/lower split program or a full body workout set-up.
If you do this that will still ensure you have plenty of time off to rest and will allow you to hit the chest muscle more often, thus producing better results.
So keep these tips in mind as you go about designing the best workout routine to build your chest. If you do, you will be very happy with the results you obtain.
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