Best Chest Workout for Mass: Sets, Reps, and Angles to Target

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Developing massive pectorals is simply a matter of performing the proper amount of sets, repetitions, and targeting all the angles of the chest. Knowing the answer to these three points will allow you to then create the best chest workout for mass that suites you. The number of sets you perform are crucial when building mass to ensure that you are not overtraining the muscle. Repetitions play a big role in the type of muscle hypertrophy you trigger. This will determine whether you actually pack on size or simply increase strength and density. Lastly, making sure that you target every part of the chest will allow you to get a larger and more developed pectoral muscle.

Sets:
When building a massive chest, 3-4 sets is more than enough. Although the chest is a larger muscle, each angle is only a very small portion of that. Focusing too much on one part of the chest can easily result in overtraining. When targeting each section of the pectorals, 3-4 sets is a sufficient amount in order to put enough strain on the that part of the chest to cause muscle growth(assuming you are performing the correct amount of repetitions).

Repetitions:
When you are performing your “best chest workout for mass”, you must first understand that your main goal is size. In order to build size on a particular muscle group you must trigger sarcoplasmic hypertrophy. Contrary to popular belief, muscle cell size is actually created by lighter weight with high repetitions. Fatiguing the muscle with 12-15 repetitions will cause the muscle cell to grow larger. The rep tempo should be quick with no pause while keeping proper form. Your eccentric movement should be about 1 second, no pause, and your lift should be another second (1-0-1). If you are able to perform more than 15 repetitions, increase the weight a bit. If you are unable to perform at least 12 reps, decrease the weight. Due to the fact that fatiguing the muscle is the main focus, make sure to keep your rests short (30-45 seconds in between each set).

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Be sure to keep proper form while lifting at this rep tempo to avoid injury.

Chest Angles

Outer Chest Workouts :
-Flat Bench Barbell Press
-Flat Bench Dumbbell Flyes
Inner Chest Workouts:
-Standing Cable Crossovers
-Flat Bench Dumbbell Flyes
Lower Chest Workouts:
-Decline Barbell Chest Press
-Decline Dumbell Flys
Upper Chest Workouts:
-Inclined Barbell Bench Press
-Inclined Dumbbell Flyes

The best chest workout for mass includes 3-4 sets per chest angle, 12-15 repetitions, and exercises that target the inner chest, outer chest, upper chest, and lower chest. Performing a routine that targets the entire chest 1-2 times per week is more than enough. Anything more will result in overtraining and absolutely no muscle growth.

Example of the Best Chest Workout for Mass:
1.)Flat Bench Press 3-4 x 12-15 with 30-45 seconds of rest in between each set.
2.)Inclined Dumbbell Flyes 3-4 x 12-15 with 30-45 seconds of rest in between each set.
3.)Decline Barbell Chest Press 3-4 x 12-15 with 30-45 seconds of rest in between each set.
4.)Standing Cable Crossover 3-4 x 12-15 with 30-45 seconds of rest in between each set.

Be sure to swap the routine with the other workouts listed in order to keep the muscle guessing. I also recommend starting off with 3 sets per workout and 45 seconds of rest in between. Gradually decrease the rest time and increase the amount of sets per exercise for continuous growth.

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This entry was posted on Monday, November 29th, 2010 at 5:55 pm and is filed under Build Muscle. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.


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15 Responses to “Best Chest Workout for Mass: Sets, Reps, and Angles to Target”

  1. C0oli0 Says:

    So to gain size, is it recommended to do 12-15 for all body parts?

    Same for shoulders? Back? etc?
    How many reps is best for gaining strength more than size?

  2. Alain Gonzalez Says:

    This is correct, however, it is important that you train for strength and density as well in order to avoid a big puffy soft look. The rep range for strength and density is 1-6 with a more slow and concentrated rep tempo. Most weight lifters use 8-10 reps in order to get a little of both, it will just all depend on what goals you have for what muscle groups.

  3. C0oli0 Says:

    OK so my main goal is to gain strength, but a bit of size, but good shape.

    In 4 sets of anything, could you just give an example of how many reps i should do in the 4 sets please?

    For example what i mean is how many reps for the first set, second set, third set and fourth set, to gain more strength a little size, but good shape all around.

    And you mentioned a while ago that a full body workout is what you recommend, if doing a full body workout is what you recommend, are we working out each body part enough to gain size and strength? Especially since its only 5 sets per body part?

  4. Alain Gonzalez Says:

    If you are interested in strength gains with just a little size, I recommend training 5-6 reps. Set 1, 2, 3, and 4 will all be 5-6 reps. If you can easily perform more than 6, i would increase the weight.

    As for the full body workout: If you train full body 4-5 times a week, it may only be 5 sets per muscle group but you are training the muscle more frequently since your doing this 4-5 days a week. Training split body parts will only allow you to train each body part once, twice if your lucky per week. As long as you are increaing the intensity of your workout regularly by adding weight, or sets, or decreasing the break time in between sets, your body will continue to grow. Try to keep a workout log so that everytime you workout you know what your goals are and assure yourself that every workout is equal or better than the previous.

  5. Alykhan - Fitness Breakout Says:

    Alain,

    Great tips! I’ve found developing my chest has been more challenging than developing other parts of my upper body. I’m striving to get the “line down the middle” which requires more of a focus on the upper chest and inner pecs. I’ve found the guillotine press and incline squeeze press are two great exercises for this.

    Alykhan

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  7. Manuel Says:

    Thx for the tips

    i am becoming a personal fitness trainer myself and i totally agree with what you write

    keep it up

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