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Massive Chest Workout

Flat Bench Press (Pectoral Muscle) -
  1. Lie on your back on a flat bench and squeeze your shoulder blades together.
  2. Set your feet flat on the floor.
  3. Arch your back, keeping your glutes on the bench.
  4. Position your grip on the Olympic bar with either your ring finger or little finger (depending on your height) touching the ring on the bar. (If you have a longer reach, use your ring finger. If you have a shorter reach, use your little finger.)
  5. Once you set your grip, push your shoulder blades together, set your feet flat, arch your back, and take the bar off the rack.
  6. Stabilize the bar over your chest, then bring it down and touch the bar to your lower chest area. Once the bar touches your lower chest, push the bar back up to the original position without locking your elbows. Keep your elbows slightly bent at the top of the exercise. This keeps constant stress on the chest muscle. Repeat this motion for the desired reps.
  7. To improve muscle mass, increase the bar's weight and reduce the number of reps each set. For example, in the first set, use 135lbs. for 8 reps, in the second set, use 165 lbs. for 6 reps, and in the third set, use 185. lbs. for 4 reps. This increases strength and mass.
  8. To promote toning and strengthening, keep your reps as follows: for the first set, use 135 lbs. for 10 reps, for the second set, use 145 lbs. for 9 reps, and for the third set, use 150 lbs. for 8 reps. Keep the reps at a series of 8, 9 and 10 (no fewer than 8).
Incline Bench Press (Upper Pectoral Muscle) -
  1. Sit on an incline bench with your feet flat on the floor.
  2. Lean back against the bench, push your shoulder blades together and arch your back, keeping your glutes touching the bench.
  3. Grip the Olympic bar with the same grip used on the flat bench press.
  4. Once you set your grip, push your shoulder blades together, set your feet flat, arch your back, and take the bar off the rack.
  5. Stabilize the bar over your chest and bring the bar down to your upper chest (almost to your neck). Touch the bar to your upper chest and push the bar up to the original position without locking your elbows.
  6. To improve muscle mass, increase the weight of each set and reduce the number of reps of each set. Do three to four sets.
  7. To promote better tone, keep your reps the same as those outlined in the flat bench press. Do three to four sets.
Flat Bench Lying Flyes (Pectoral Muscle) - 
  1. Place dumb-bells on the floor near the end of the bench.
  2. Sit on the end of the bench with feet flat on the floor. Bend forward and grip the dumb-bells.
  3. Once you grip the dumb-bells (palms facing each other), sit upright holding the dumb-bells by your side.
  4. Lean back and lie flat on the bench with your shoulder blades pushed together, arch your back with your glutes touching the bench, and keep your feet flat on the floor.
  5. Hold the dumb-bells straight up as if you were holding a barbell. Palms should face each other.
  6. Slightly bend your elbows.
  7. Keeping your elbows locked in the slightly bent position, start to lower the dumb-bells toward the floor. Let your arms spread away from each other. Keep your wrists and elbows in a locked position.
  8. Lower the dumb-bells until your arms are parallel with the floor (palms should face the ceiling).
  9. Bring the dumb-bells back to the original position in a rounded motion, as if you were hugging a barrel. Do not let the dumb-bells touch because this takes tension off the chest muscles. Do three sets of this exercise. To get a maximum pump, try increasing the reps and decreasing the weight used each set. The weight and reps should be as follows: 55 lbs. for 8 reps, 45 lbs. for 9 reps, and 35 lbs. for 10 reps. This exercise helps flush fresh blood into the chest muscle.