Best Pectoral Workout For Men

Having mountains of muscle on the chest is the dream of every bodybuilder. The reality is that despite hard training and long hours in the gym, your pectoralis still look tiny. There could be many reasons for this, but your workout routine is the one that plays the greatest importance. The key to a massive chest is performing the right exercises in the proper form and a proper pectoral workout.

The Tricky Part Of Developing an Effective Pectoral Workout Plan

Many wonders why developing chest muscle is so hard. They are fed like any other group of muscles on the body with the same food and supplements, get the amount of rest, but still growing very slowly. Search for the answer in your genetics and your body type. If you are not genetically gifted to develop massive muscle, the immensity of effort you put in will never be enough for this. Also, being a mesomorphic guy, you are advantaged as, by nature, you have natural muscle, size, and strength. Less fortunate are ectomorphs, or hard gainers, who look slim and struggle for any pond they put on. Endomorphic have more fat. Thus every time they begin bulking, the amount of fat they gain outweighs the muscle mass.

Among other factors that directly influence the speed you build muscle mass are:
- Slow or fast metabolism;
-Poor blood circulation;
-Different skeletal frames.

Well, it is not the case that put the whole responsibility for slow muscle gains on your pectoralis on genetics. It is a determinative factor, but with hard work, you can improve the shape of your chest.

Despite the chest being a big muscle group, to work it better, it’s good to divide it into 3 zones of work. So we have upper, middle, and lower parts that must be trained using the different angles of exercise execution.

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Choosing The Best Pectoral Workout

The best exercises ever for building chest muscle are the bench press and flyes. So we will use them but with different angles of execution. The upper part is better stimulated from exercises on a 30-45% incline bench, while the middle chest is most productive during exercises on a flat bench. To work out the lower part is good to perform bench presses on 30-45% declined bench.

The number of reps for each exercise plays a big role too. Too much, especially if you are a beginner, can lead to overtraining or future injuries as you are not ready to handle such stress. The best would be to go with a low or moderate number of reps for each exercise, which means 4-6-8, but never much more than 12.

Free weights are your ally in developing chest muscle, especially if it is weak. Machine exercises are good but fit an experienced bodybuilder with solid pectoralis rather than a newbie. Stick to free weights and make your workouts, even at home, easy to perform.

Exercises done in the wrong way give no benefits to you. It is imperative to learn the right form of exercise execution and to follow it strictly. Otherwise, there will be no performance over time, and even worse, there is always the risk of getting injured.

What should the best Pectoral workout program look like?

First, remember the rule of dividing chest muscle into three portions and work each at different angles. I propose a 3-day split workout focusing on each part of the pectoralis on different days.

I day- Upper chest workout
As we said, performing exercises at a 35-40% incline bench press is best. Some of the exercises that have to be part of your workout program are:
-Barbell inclined bench press.
-Incline dumbbell press and flyes.
-Pushups.
Perform 3 sets of 4-6 reps, which will be enough to stimulate the muscles.

II day -Middle chest workout
All the exercises have to be performed on a flat bench. Include these exercises:
-Barbell bench press-middle grip;
-Dumbbell bench press and flyes;
-Pushups.
Follow the same number of sets and reps. In dumbbell flyes and pushups, you can go with more resp, up to 12.

III day- Lower chest workout
Exercises have to be performed on a decline bench. So, here is what we have:
-Decline Barbell or/and dumbbell Bench Press
-Decline Dumbbell Flyes;
-Pushups.
The same amount of sets&reps as in the case of previous workouts is advised.

Warm up before going straight to your chest workout. Take 15-20 minutes to exercise cardio to prepare your body for more exercises. It allows to improve blood circulation and pumps more oxygen to muscles.

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Conclusion

So, the best chest workout should include bench presses and flyes exercises performed on a flat, inclined, or declined bench. It is very important to allow your body enough time for recovery. That’s why I try to work out after a day, three times a week. With a proper diet and following the above-listed exercises, you can increase the size of your pectoralis within months of training. So, staying motivated will keep you on track for the long run.