-
Step 1
Workout your chest twice per week, with 2-3 days rest in between. Do not workout your chest every day or even every other day as this leads to overtraining. Wait until your muscles are fresh to work them again. This will lead to gaining a bigger chest.
-
Step 2
Bench press on ever other chest day. Do heavy weight to gain more mass with less reps, and every once in a while do sets with higher reps and less rest in between. After you've done about 4 or 5 sets of bench pressing, do 4 or 5 sets of dumbell flyes or go to the peck deck machine, or even go to cable crossovers to build the inner part of your chest.
-
Step 3
Do incline bench presses after those 2 exercises. This will help to work the upper part of your chest. If you don't know how to correctly execute the incline bench press, then go to www.bbmechanics.tk and click on the "Chest" page.
-
Step 4
Last but not least, do a decline bench press. This will help to develope the lower part of your chest. Complete about 4-5 sets with about 3-8 reps, just like in all the other sets. On your next bench day, do the same routines, just only do them with dumbells. This will help work the stabilizing muscles that will get you stronger and develope a massive chest!
