A broader, wider, and the more powerful chest is more than just a filler of your shirt. Strong chest muscles increase your physical performance in every athletic endeavor where you project force forward – whether you’re throwing a ball, a punch, or pushing an opponent out of your way.
Your chest muscles – along with your shoulders, upper back, and arms – make out the frame of your torso and has a high impact on your visual appearance. “Building big and strong pecs is thus important regardless if your goal is greater athleticism, or building a classic physique“.
In this article, you will learn how to train your chest effectively. From chest muscle anatomy and growth to the time-tested exercises that lifters, bodybuilders, and athletes have deployed for decades in pursuit of greater chest size and power. And then we’ll put it all together into one effective chest workout.
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“When it comes to how many exercises you should do per muscle group, generally there are 2 extremes. There are those who say all you need are the basics in a workout program; squats, bench presses, and deadlifts to build an impressive physique. Then, there are those who hit each muscle with every single exercise in the book during their exercise planning process. What approach is best to maximize growth?”
How Many Exercises, Sets And Repetitions Do You Actually Need “To Maximise Muscle Pectoral Growth” To The Fullest?
“The first reason is due to what’s known as regional hypertrophy. For example, certain biceps exercises will favor growth in the short head whereas other biceps exercises will favor growth in the long head. Although it’s currently not crystal clear as to what specific exercises will favor specific regions of a muscle, this phenomenon does support the idea of using multiple exercises in a workout program.”
“The second reason you should include a variety of exercises during your exercise planning process is that each of your muscles has different biomechanical actions. A good example is the hamstrings, which have two main functions; to flex the knee and extend the hip.”
“So, if you were to leave all your hamstrings to deadlifts, you’d be missing out on one of the major functions of that muscle. Adding in a knee flexion movement ensures that all parts of the muscle can be grown to the greatest extent. Another benefit of varying your exercises is that it helps minimize wear and tear. If you do all of your volumes for a muscle group with just one or two exercises, you’re stressing the same joints and same stabilizer muscles to the same stress all the time, which can eventually cause irritation and overuse injuries.”
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How Many Exercises, Sets And Repetitions Do You Actually Need “To Maximise Muscle Pectoral Growth” To The Fullest?
“When deciding on how many exercises to do per muscle group, some people will take what I’ve mentioned and over-apply it into their training routines by hammering each muscle group with 6 or 7 exercises every workout. Don’t. If you do that, once your muscles get used to what you’re currently doing, you’ll have no leftover exercises to introduce it to in order to potentially stimulate more growth.”
“So, just how many exercises should you do per muscle group? An effective option is to pick about 2-4 exercises for each of the muscle groups that work very well for you and cover a good variety of movement patterns. Then, simply distribute these throughout the week as needed, and feel free to repeat some of those exercises on multiple days if needed. But limit the number of exercises you use per muscle in each workout to 3 or 4 at most.”
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How Many Exercises, Sets And Repetitions Do You Actually Need “To Maximise Muscle Pectoral Growth” To The Fullest?
“Here’s an example of how you could distribute 4 exercises per week for chest into 2 workouts per week:”
4 Exercises:
Push Day 1:
Push Day 2:
Then simply throw in however many sets you need for each exercise in order to meet your weekly volume targets.
Push Day 1:
– Flat bench press: 3 sets
– Cable flyes: 3 sets
Push Day 2:
– Incline dumbbell press: 3 sets
– Banded push-ups: 3 sets
Total Weekly Chest Sets: 12 Sets
“Here’s a step-by-step plan for how you could apply everything we covered on how many exercises you should do per muscle group:”
“Step 1: For each muscle group, pick about 2-4 exercises to perform per week. Use a good variety of exercises that not only work very well for you but also cover different angles and muscle functions.”
“Step 2: After you pick your exercises, distribute them throughout the week. Avoid performing more than 3-4 exercises per muscle in one workout. Instead, split them up into multiple workouts.”
“Step 3: Allocate a number of sets for each exercise in order to hit your weekly volume targets for that muscle.”
How Many Exercises, Sets And Repetitions Do You Actually Need “To Maximise Muscle Pectoral Growth” To The Fullest?
Related Articles:
- The 4 Best Exercises To Build “A Massive Well-Shaped, Defined, And Lower Chest”
- Are You Looking For The Top 3 Upper “Chest Exercises” For Building Thicker And Fuller Pecs
- Build Up “A Shredded, Broad, And Muscular Chest” With These Bodyweight Exercises
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