Introduction
The pectoral muscles are a sought – after part of upper – body muscle exercise. Many individuals aim to train their pecs to achieve a particularly well – developed look. Gaining pectoral muscle mass is not overly difficult, but it demands long – term commitment and a well – structured plan. Here, we present a detailed pectoral muscle gain plan for you to follow.
Exercise One: Barbell Oblique Bench Press
Perform 5 groups with rep counts of 12 – 10 – 8 – 6 – 4 respectively, with intervals of 60 – 75 seconds. First, lie on an upper incline bench. Grasp the barbell bar with your hands facing forward, and the hand – distance should be about 1.5 times the width of your shoulders. When the barbell is lowered, the large arms should be parallel to the ground and form a 90 – degree right angle with the small arms. Lift the barbell from the barbell rack above your body with your arms straight (but don’t fully lock your arms), which is the starting position. Inhale as you slowly lower the barbell until it’s about to touch the upper chest girdle, pause for a second, then exhale and use chest force to push the barbell back to the starting position. At the peak position, contract your chest muscles, straighten your arms without locking your elbows. After 1 – 2 seconds at the peak, slowly lower the barbell to touch your chest. Repeat the movement, and after finishing, remove the barbell piece and return it to its place.
Exercise Two: Dumbbell Upward Incline Bench Press
Conduct 5 sets, with 10 reps per set and an interval of 60 – 75 seconds. Lie on your back on the incline board, holding dumbbells directly above your shoulders, feet flat on the ground, back straight against the incline board, and abdominal muscles tightened. Bend both elbows, hold the dumbbells with the eyes of the fists facing each other and the palms facing the direction of the legs, with the axis of the dumbbells above the nipples and against the chest. Push upward and inward with both elbows while pinching your chest. The dumbbells move upward in a parabolic trajectory and are slightly deflected forward. When both arms are straight, the weight of the dumbbell is close to the support point of the shoulder joint. Then open the two straight arms to the sides, slowly bend both arms, and let the dumbbells fall vertically. After the action, return the dumbbells to their place.
Exercise Three: Flat Dumbbell Bench Press
Carry out 6 sets (3 sets with fist – eye relative wide grip and 3 sets with palm relative narrow grip), with 10 – 12 reps per set and an interval of 60 – 75 seconds. Start by lying parallel on your back on a dumbbell bench. Raise the dumbbells vertically, then lower them slowly for 1 to 2 seconds to a position parallel to the nipples. Return to the original position. It’s best to pause for a second to contract your muscles at your chest, and make sure not to hold your elbow joints at an angle higher than 90°. After the movement, return the dumbbells to their original position.
Exercise Four: Seated Butterfly Machine Chest Clamps + Push – ups
Do 3 groups, with 12 reps for each action in each group and an interval of 60 – 75 seconds. After finishing the chest – clamping action, immediately do push – ups without rest. Keep your chest up, abdomen tight, shoulder blades always tightened, and the big arm always below the level of the shoulder.
Exercise Five: Upper Incline Dumbbell Flying Bird
Execute 3 sets with 10 – 12 reps per set and an interval of 60 – 75 seconds. When gripping the dumbbells, instead of the regular two – palms – opposite – each – other grip, make the dumbbells face each other in an outer – eight shape. Keep your elbows slightly bent during the movement to prevent injury. The full range of motion involves lowering the dumbbells to the sides of the body, with palms relative to each other and arms slightly curved, continuing to lower until the upper pectoralis major muscle is fully stretched, and then returning to the starting position. This action requires a slow pace, both when going up and when putting down.
By following this pectoral muscle gain plan and maintaining consistency in your workouts, you are on your way to achieving stronger and more well – developed pectoral muscles. Remember, patience and perseverance are key in muscle – building endeavors.
