To increase chest’s muscle mass and strength it is enough to perfume 3 exercises with 4-5 sets (not including breathable pullover, at the beginning of workout). In many athletes’ view, the workout system must have chest bench press. Beginners in the bodybuilding may try the next system (2-3 times per week)::
- Flat bench press 3x6-8
- An inclined bench 3x6-8.
When the chest muscles becomes stronger, atheists may incorporate dumbbell flyes with two three series of eight reps. Beginners should learn the correct key to perform the exercises at first, and only after incorporate the big weights. Movements should be slow and accurate. In addition, beginners need to pay attention to the chest raising exercises. The main one - pullover should not be performed from time to time, but constantly - chest rising is very slow process.
Both beginners and more experienced athletes, should not to admire the one-sided training, all parts of the chest muscle should be exposed to the stress.
(Upper, middle, lower) must be developed in proportion. More experienced athletes could perform the following routine:
- Flat bench press 4x5-6
- Inclined bench press 3x8.
- Dumbbell flyes 3x6
Legendary Sergio Oliva preforms following chest workout:
- 1st Flat bench press 8x8-5-15
- 2nd Dumbbell flyes 5-8x8-15
- 3rd Bench press while lying down, 5-8x8-15
- 4th Isolating exercise in the machine with 5-8x10-15.
Sometimes listed exercises may be replaced, or done in parallel with - Parallel Bar Dips and barbell bench press on an inclined bench. Often the chest muscle exercises can be combined into exercises with supersts for the back muscles.
If the chest muscles have a tendency to lag behind other muscle groups, athletes may try to train them not two, but three times a week (one workout - lighter). Carefully selected exercises for the lagging muscle parts, it is appropriate to do them at the beginning of a workout.