Best Chest Exercises for Mass

A well built chest is always an important asset to have, for a well toned, dominating look. Chest has two major muscles, one is the pectoralis major which is also called pecs, while the other muscle is the pectoralis minor which is located below pecs. There are many types of exercises which aim at developing the mass of these pectorial muscles. Some of the exercises are popular among gym goers because they not only increase muscle mass in chest region, but also help in strengthening muscles of the arms and shoulders. Given below are some of the best chest exercises to build mass.

Exercises to Work Your Chest

Bench Press
Bench press aims at strengthening the pecs. Along with pecs - triceps, serratus anterior and anterior deltoids are also exercised. This exercise involves lying back on a bench with the help of a barbell. Barbell weight should be according to your capacity. The legs should be placed on the ground or at the end of the bench you are lying on. The spine should remain straight and parallel to the horizontal plane of the bench. Both the hands must be placed at an equal distance from the center of the barbell. Lift the barbells maintaining straight elbows. Now, lower the barbells till the chest and after a brief pause, push the barbells back upwards. In the beginning, do this exercise in three sets of twelve each. Gradually increase the weight and the sets. Instead of barbell, you can also use machine or dumbbells, they can also be very effective.

Chest Fly
This exercise aims at widening your shoulders, by exercising the pectoral muscles. This exercise involves lying on the back with dumbbells of desired weights in both the hands. Keep the arms on the sides of your body. Move the hands in a position in which they are in level with the shoulders. Hold this position for about 20 seconds. After this, bring the hands over the chest and wait for a few seconds to stretch the hands once again in earlier position. Repeat this ten to twelve times in three sets. This is one of the best exercises for chest, as it strengthens the major muscles of upper chest.

Pec-Dec
For performing this exercise, you need to have a pec-dec machine. You must hold the bars of the pec-dec machine with your hands, keeping the arms at the shoulder levels. After this, push the two bars towards each other. Do this exercise in three sets of twelve repetitions each. Doing pec-dec along with bench press will form a best chest workout for mass building.

Pull Ups
Pull ups can build up chest, lats, shoulders, abs and even the back muscles. In short, it can provide a great amount of strength and stability to the entire upper body. So pull ups is not only one of the best exercises for chest, but also for overall muscle building. Lateral chest muscles or popularly called wings, can be developed effectively with the help of pull ups. Apart from pull ups, you can also perform chin ups, which involves hanging from a bar, with hands not too wide apart and palms facing on your side. Then, lift yourself up using your chest muscles and tricep muscles, till your chin goes over the bar. In the beginning, this exercise can be done in three sets of ten each.

Push Ups
For performing this extremely beneficial exercise, you need to lie down flat on the stomach with arms folded and palms facing down, also extend your legs straight. Now raise yourself above the ground, with feet pressed together and hands should be directly under your shoulders. In the raised position, your back must be flat. After this, slowly lower yourself to the ground by bending the elbows. Pause for a few seconds, and repeat it ten times.

Perform all the above exercises under the guidance of a expert trainer in the beginning. Even the chest exercises to build mass will prove inefficient, if you fail to eat a well-balanced diet. In the beginning of every workout, remember to follow some stretching exercises. They will help to warm up the body and in turn avoid muscle cramps and fatigue.