If you think that there is some magical workout that will help you grow your chest in a week or two, then you are wrong. There is no such magic that can make you build a monstrous chest so quickly. But yes, there are some killer chest workout plans that can help you build that perfect thick and square chest. There are several trainers that will tell you that you need to have some really incredible genes to get the perfect thick chest, but with the help of some best upper chest workout and lower chest workouts you can actually build the body that you desire.

With some efforts and focus, you can easily grow your chest muscles. It’s true that some people are blessed with thick chest muscles, and they don’t have to work out that much. But no matter how smaller and thinner you are following the chest workout routine can help you gain the mass you want.

Things to consider when following a killer chest workout routine:

For getting your desired body shape you might have to follow a planned routine. Bodybuilding is not only about picking up some heavy weights. It’s a whole new science which you must be aware of in order to stay healthy and fit. For building your desired body you must work on three different segments.

1. The workout

The most exciting yet the most difficult step towards bodybuilding has been the workout. There are several tested workouts that can help you build any body part you want. The type of workout, the number of repetitions, the use of weights, the sets and breaks all these kinds of things must be considered while performing a workout.

2. Nutrition

It’s a very popular statement that you are what you eat. Eating the right food can help you achieve your body goals way quicker. For a killer chest workout, you must maintain your diet, make sure that you are eating at the right intervals too. You can also find a different type of supplements to support your upper chest workout or lower chest workouts.

Nutrition is important for the best lower chest workout

Another important point that most people ignore is the intake of water, make sure that you take sufficient amount of water while you are exercising or working out.

3. Rest and breaks

For growing your muscles right, you must allow them to rest too. Sleeping can improve your upper chest workout, as it allows your chest muscles to grow. For succeeding in a killer chest workout, you must take suitable and recommended breaks during your work sessions.

4. Growing chest mass

The first and very basic target that most people have are to build more chest mass. For getting the bigger pecs there are a few basic exercises that can be very effective. There are a few basic principles that you should consider:

  1. You must start your workout with some complex workouts.
  2. For getting the best results you must target your muscles from different angles.
  3. You must increase the number or volume of sets and rep.

4. Making the right start

For beginners, the first lesion must be learning the movements. As said above a little wrong movement can make your whole body unbalanced. Therefore you must try to learn the movements before you start working with the heavy weights.

  1. Select a weight that can help you achieve the muscle failure, try not to go beyond the muscle failure
  2. You can start using more weights after the first set.

5. Better chest definition

Hammering is no more the most effective exercise for building your chest. The new and better approach is about boosting the calories burned. Complex workout or the multi-joint workouts can help you burn the soft muscles and reveal the hard stuff that you built. The point that you can consider are:

  1. The first step is the selection of the weight; you must select a weight that you can work easily with. You don’t want to fatigue yourself before you complete the number of rep.
  2. For maintaining your muscle tissues you must start your workout with heavier weights.
  3. Keep your breaks short, this way you will be able to keep your heart rate up.

The exercises for a killer chest exercise routine

Chest workouts can be very basic, but doing a little mistake can very easily unbalance your muscles making some muscles to grow bigger while some may remain small. To avoid such situations you must follow the workout plans very strictly. There are two basic regions that one must focus the most, the upper chest region and the lower chest region.

1. The Upper Chest Workout

The upper chest is the toughest region to build. You have to spend most of your time in building this particular region to get that balanced body look. Below are some of the best upper chest workouts that can help you in your bodybuilding routine:

a. Incline dumbbell press

incline-dumbbell-press

For successfully doing the workout, you must follow the basic steps:

  1. First, you must lie back on the incline bench. Hold a dumbbell in both your hands while keeping them atop of your thigh; make sure your palms are facing each other.
  2. With the support of your thigh, push the dumbbells up and hold it at your shoulder’s width.
  3. After raising the dumbbells you must rotate your wrist in a way that your palms face away from you this is the starting position for your workout.
  4. Now breathe out and push the dumbbell up with your chest and hold this position for a few seconds.
  5. Now very slowly move you the weight lower.
  6. Repeat the process as many times as recommended.

For ending the workout you must place your dumbbells first on your thigh, and then on the floor, swinging too much can cause trouble so beware.

b. Incline Barbell Bench Press

incline-barbell-bench-press

This workout is also very effective for mass building in the upper chest, but if you don’t do it properly then your shoulder would actually bear the pressure so be careful.

  1. Since you will be working with a bar it’s recommended that you load the bar with appropriate weight.
  2. Now lay on the bench in a way that your feet are flat and they touch the ground. Your back must be arched and shoulder retracted.
  3. For your starting position, you must take a good grip on the bar and slowly remove the bar from the rack. For holding the bar, extend your arms and raise some pressure from your chest.
  4. Now slowly bring the bar lower by flexing your elbows. You must maintain the bar, making sure you don’t bounce the bar. Bring the bar closer to your torso.
  5. After reaching the point, extend your arms again and raise the bar again.
  6. Repeat the process as many times as recommended.

c. Incline Cable Flye

incline-cable-flye
  1. For your starting position, you must set the pulleys on the lowest level which is usually the floor.
  2. Set an incline bench between both the pulleys and set a weight that you could actually pull with each hand.
  3. For starting the workout you must lie on the bench with a handle in each hand, now bring both your hands together in front of your face.
  4. While bending, your elbows lower your arms in a way that your form an arc. This will make you feel some pressure on your chest. While making this movement you must breathe in. make sure that your arms don’t make much movement, try to make the movement through the shoulder joints only.
  5. Now return your arms back into its initial position while making the same arc movement and exhale out.
  6. Repeat the process as many times as recommended.

2. Lower chest workout

A killer chest exercise is incomplete without a lower chest workout. Lower chest workout might be quite similar to the upper chest workout; the major difference in both the type of workout is about angles. Below are some basic workouts that can help you build a better lower chest.

a. Incline Push-Up

incline-push-up

It’s a variation of the standard push-up, this version can help you emphasize on the lower chest region.

  1. On a sturdy elevated platform place your hands a little wider than your shoulder’s width.
  2. With your arms and body straight, position your forefoot back from the platform. Your arms should be perpendicular to your body, and move your lower chest by bending your arms.
  3. For ending the workout you should push back your body until your arms are completely extended.

b. Decline Barbell Bench Press

decline-barbell-bench-press

This workout will also focus your lower chest; it’s comparatively difficult for new beginners.

  1. Lie down on the bench and secure your legs at the end of the bench.
  2. Hold the bar with a medium width and lift the bar from the lift, hold it straight over your chest. This is your starting position.
  3. While breathing in, slowly bring the bar lower, this will make you feel the pressure on the lower chest. Hold this position for a few seconds.
  4. Now breathe out and bring the bar back into its initial position. While doing this squeeze your chest in and stay in this contracted position.
  5. Repeat repetitions as many times as recommended, for ending the movement, place the bar back into the lift.

c. Decline Dumbbell Bench Press

decline-dumbbell-bench-press

The decline dumbbell bench press is quite similar to the incline dumbbell bench press, but here you can emphasize more on the lower chest muscles.

  1. Lie on the bench while securing your legs at the end of the bench. Both your hand must hold a dumbbell and they must be on your top thigh. Make sure your palms are facing each other.
  2. Now move the dumbbells in front of you at shoulder width and then rotate your wrist so that your palms are now facing away.
  3. As you breathe out to bring the weights down to your side as much as that your elbows look perpendicular to the floor. Make sure that you have complete control over the dumbbells.
  4. Now push the dumbbell up while squeezing your chest, make sure your arms are in a contracted position.
  5. Repeat the movement as many times as recommended.

Hope you enjoy these exercises and have a killer chest workout.