Pectoral mass: determining factors and training exercises

In the heyday, Arnold - that Arnold, of course - has repeatedly stated that the muscle district he preferred to train was the chest.

It's impossible to blame him (and after all, there are almost non-existent users of the weight rooms who manage to evade the charm of Mondays, the international chest training day). Training the chest gives satisfaction, taste, grunts and - second only to the arms - a lot of self-esteem when, between one set and another, you pass in front of a mirror.

The chest - especially in men - is a part of the body considered "aesthetic", in some way only tangent to the concepts of "strength" and "power" - net of the answers to the question, which sooner or later they will ask you, of "how much do you do flat bench press"?

Hence the "big chest", the developed pectorals, the thoracic mass are one of the Holy grails of bodybuilders.

How to get a mass of bibs?

Training your pecs for mass: elements of strategy

In the end, the factors are always the same.

• choice of exercises
• programming the chest training card in cycles
• supply

Literally find an avalanche of articles for learn more here on CrossMag.it. These are the basics.

Choice of exercises

We see it in a moment. anyhow, don't rely on just one exercise or "always the same card". With head, you can adapt the board to your needs (and the specific time of your workout).

Programming the chest training card in cycles

The game is easy here, it's certainly not biomedical engineering. To build mass on the pectorals it is best to work bodybuilding style… or better: power building style.

First the force, therefore, which allows you to load more, and then the reps for hypertrophy. The concept is simple, right?

It's up to you (or your coach) whether to build a unique chest training card, or divide it into a multi-frequency split, dedicating part of a workout (e.g. Monday) to pectoral strength, and another part (e.g. Thursday) to hypertrophy.

Supply

I get by with less than twenty words.

If you need to bulk up, you need to be in calorie surplus (even low).

Training the pecs for mass: tactical weapons

These are the best exercises to train the chest. It will then be the choice of the length of the series to decide whether you work on strength or hypertrophy.

• barbell on the classics (flat and incline bench), with cycles to increase the maximum or submaximals. A good technique is to work on the maximum short series (2 or 3 reps) rather than on the 1RM maximum, which exposes you to a greater risk of accident. Do it too incline bench, as it trains the infamous "high chest".
• barbell accessory: bench pinch (made with three fingers) narrow, wide bench, bench with chest support
• accessory exercises on long series: cable flyes, flat and inclined bench presses with dumbbells, any machines
• free body to exhaust at the end of the workout: push ups and variations, dips because the triceps are great allies in chest training

A good exercise, if your level allows it and if you have the correct mobility, is the chest dip with overload. Unbeatable.

 

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Photos: Andrea Piacquadio on pexels.com