This chest workout will focus on developing a masculine pectoralis major muscle or pecs.
The goal is to enhance the size of the chest to develop one's self-confidence and create a more muscular physique.
Lower Chest Workout This is the focus of most beginners because these exercises are the most commonly executed in the gyms.
The best lower chest workouts are: 3 sets of 10 reps Barbell Bench Press 3 sets of 10 reps of Dumbbell Bench Press 3 sets of 10 reps of Dumbbell Flyes Make sure that the bench is flat to hit the lower chest intensely.
Upper Chest Workout The upper chest is often the most ignored part of the pecs.
But developing the upper chest will give you that square shape to your pecs, which gives a more masculine look.
Underdeveloped upper chest will lead to a more breast-like look for your pectoralis major muscle.
The best chest workouts for the upper chest are: 3 sets of 10 reps Inclined Barbell Bench Press 3 sets of 10 reps of Inclined Dumbbell Bench Press 3 sets of 10 reps of Inclined Dumbbell Flyes You might have noticed that these exercises are the same exercises for lower chest but performed on an inclined bench.
Settle with 20 to 30 degrees angle for a start.
Increase the angle of inclination with progress.
The weight you use will simply depend on your strength.
If starting out as a beginner, make sure to start with light weights that you can handle well.
As you develop the proper posture and right technique, go with a weight that will make you tired by the 8th repetition.
This will make the 10 reps more challenging to stimulate muscle growth.
Add weight as you gain strength and size.
Just remember to start with a warm up and always maintain the right lifting technique.
If needed, ask for the guidance of a trainer or a spotter for your safety.