Chest Workouts For Mass

Number 1

Bench press

Lie down on a flat bench — making sure not to arch your back — and grip the barbell with your hands shoulder-width apart, palms facing your feet, and press the barbell straight up and back down. If you do this on an incline, you will place more emphasis on your upper chest, whereas a decline places more emphasis on your lower chest.

Number 2

Flat flyes

Lying on a flat bench, take one dumbbell in each hand and bend your elbows so that your hands are by your shoulders with your palms facing in. Extend your arms straight up and lower the weights by your sides, keeping a slight bend in your elbows, and go back to the starting position. This works both your inner and upper chest.

Number 3

Dumbbell press

Lie down on a flat bench, take one dumbbell in each hand, bend your elbows so that your hands are by your shoulders with your palms facing your feet, and use your chest muscles to press the weights up and back down. For variety, you can try these with a slight incline in the bench, which places more emphasis on your upper chest, or on a decline, which places more emphasis on your lower chest.

Number 4

Dumbbell flyes

With your back against a horizontal bench, take one dumbbell in each hand, and extend your arms straight ahead of you with your palms facing each other. Making sure not to lock your elbows, open your arms, and bring them back to the starting position. This works both your inner and upper chest.

Number 5

Cable crossovers

Standing between two pulleys — adjusted to slightly above shoulder height — grip the pulleys, with palms facing forward and elbows slightly bent. Contract your chest muscles, bringing your arms down below your chest and back to the starting position.