Increase your chest mass with these potent five exercises

  • The Barbell and Dumbbell bench press
  • Explosive Push-ups
  • Incline bench press
  • Decline bench press

#1 The Barbell bench press

The undisputed king of chest expansion for hundreds of years, the bench press has been the standard for increasing strength and size in the chest by experts around the globe. It is possible to perform the bench press in a few variations, but for the purposes of this article, we will start by discussing the wide grip, pec pounding bench press. (top 5 Chest workout)

Lie flat on your back on a standard Olympic weight bench. With your feet flat on the floor and your glutes tight to the bench, back and head on the bench at all times, unrack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up. (get thicker chest workout)

#2 Dumbell bench press

Extremely similar to the first chest exercise, the dumbbell bench press more accurately follows the intended function of the pectoral muscle. Instead of driving the weight straight up, it allows you to bring it in towards the midline of the body. It is also easier to maintain an even level of strength with the dumbbell bench press because the free weights that you are holding aren’t connected in any way. (top 5 Chest workout)

As you begin, lie flat on your back on a bench while lying in a position that keeps your feet flat on the floor. With a dumbbell in each hand rest the weight gently on your shoulders and then force them up and away from the body. (get thicker Chest workout)

#3 Explosive Push-ups

The standard bench press will only get a person so far when trying to attain more muscle mass in the chest. To supplement normal weightlifting, it is important to incorporate more rapid motions into any chest program. This is difficult to do safely with weights, so smart bodybuilders turn over and put their nose to the floor for some push-ups that will create the most powerful resistance through explosive movements. top 5 (Chest workout)

To begin, get down on your hands and knees. Extend your feet back and hold your position with your toes. Place both hands approximately shoulder-width apart, and begin by flexing your arms so that your chest lowers to the floor. With as much power as you can muster, push against the floor hard enough to pop your hands off of the ground. You can increase the challenge by trying to jump your hands up to elevated boxes, or by clapping between each jump. (get thicker Chest workout)

#4 Incline bench press

This top chest exercise is extremely similar to the standard bench press listed above in that it works the same primary muscle groups (pectorals, deltoids, and triceps.) The incline of the bench press, however, places a great deal more of the workload onto the upper chest. (top 5 Chest workout)

To perform, use a press bench that can be raised to an inclined position. Unrack the weight and lower the barbell until it touches your upper chest. Press the weight back up into the starting position with arms fully extended and repeat.  Keep your elbows tucked in to maintain a 45-degree angle to your flanks. If you allow your arms/elbows to deviate outward you’ll be placing excessive strain on your shoulder joints. (get thicker Chest workout)

#5 Decline bench press

Again, another workout that is very similar to the standard bench press.  It works the same muscle groups (pectorals, deltoids, and triceps).  The decline of the bench press, however, puts a great deal of emphasis on the lower chest muscles. (Get thicker chest)

To perform, use a press bench that is adjustable and move the seat into a decline. Unrack the weight and lower the barbell until it touches your lower chest, upper abdominal region. Once again, you’ll need to keep your elbows turned in to your body so that your arms are at a 45-degree angle to your flanks. If you allow your elbows to drift outward you’ll be placing excessive stress on the shoulder joints. (top 5 Chest workout)

     Notes(you must be followed)

  • Your chest growth depends on your workout and diet
  • You will have to follow these chest workout for a bigger chest
  • You will have to follow some diet which will help you to get a bigger chest