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The Best Exercises For Chest Mass – Get Monster Pecs With These Execrises

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Everyone wants a big and full chest, but with all muscle groups it is best for you to understand how each part of the muscle you are working operates chestand how many different parts there are to that muscle. Having this information will mean that you know what part of your chest to feel the contraction in when you are doing the exercises. This will greatly improve your mind to muscle connection when performing any exercise and that will result in more muscle gains.

The Chest

Most people think that the chest is just one big slab of muscle, but to break things down very plain and simple there are 2 main parts of your chest. The first is the Pectoralis major located on the front of the rib cage and the second is the Pectoralis minor located underneath the Pectoralis major in the middle of the ribs.


Now that you understand what muscles make up the chest here is a great routine for you to try that will hit both the Pectoralis minor and major ensuring that your chest puts on some serious muscle mass, but remember you must also have good nutrition and at least 7-8 hours of sleep to allow the muscle to repair/grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the chest working or else you’re just wasting your time.

Incline Bench Press

Ensure your bench is at 30-45 degrees. Pinch your shoulder blades together, this will take tension of your shoulder blade and rotator cuffs. Ensure your elbows are closer to your ribs to put more emphasis on your triceps. The further away they are from your ribs the more emphasis it will have on the anterior (front) delt and you want to prevent this or else you risk your shoulders from getting injured. This will hit mostly the pec major and some of the pec minor.

3 Sets 8-10 Reps

2 Minute Rest Inbetween Each Set

incline bench press

Incline Dumbbell Press

Ensure your bench is at 30 degrees. Stick your chest out and bring the dumbbells down over the lower part of your chest (your nipple line) so when you push up it activates mostly the pec major and some of the pec minor.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

incline dumbbell press

Hammer Strength Press

Ensure your elbows are down close to your ribs, feet planted on the ground and push upwards with the machine. This works both the pec minor and pec major equally.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

hammer strength press

Cable Crossover

Grab both handles and go to the centre. Stagger your feet, bend your front knee and keep your back straight. There should be a slight bend in your elbows and your hands should be just below your chest. Focus on bringing your hands to the middle of your chest and ensure your hands are crossing over each other to bring up the inner pec. This works both the pec minor and pec major equally.

3 Sets 12-15 Reps

2 Minute Rest Inbetween Each Set

cable crossover

Do this routine two times a week to get a Big and Full Chest, if you have anymore questions about the chest or this routine leave a comment below.

10 thoughts on “The Best Exercises For Chest Mass – Get Monster Pecs With These Execrises

  1. These are essential moves to fill out the chest, I always use these exercises as standard, I always like to finish off with press ups, can barely do 5 at the end, but it’s making me stronger for sure. I believe I too used to think the chest was just one big slab.

    What tips do you have when you find these a bit stale to spice up your routine?

  2. Andrew, great article on an essential topic. I have a question regarding the cable crossovers. As I add more weight, I want to lean forward more and more, I think to give me more leverage. Is this an exercise that should be done with less weight to maintain better form? Should I be trying to not bend over at all?

    All the best, Kevin

  3. Hey Andrew great article on building chest mass. I really like the breakdown of the exercise especially how to have the correct form. Some people might not know how it looks to perform the exercise right and I’m glad you gave a description on how it’s supposed to be done. Thank you for sharing and now I’m going to take your advice to the gym and start building my chest. Have a great one.

  4. Hi, I didn’t realise the chest muscle had different parts! Always thought it was one muscle. I have been looking at strengthening my chest and adding definition to it. I’ll include your recommended routines into my exercise schedule. Very informative. Thanks.

  5. You have both incline dumbbell press and incline bench press – What do you think the difference is? Is it just the involvement of the abs?

    1. The incline bench press doesn’t allow for full range of motion and uses the triceps aswell. The incline dumbbell press allows for a fuller range of motion and the triceps are no where near as engaged so most of the emphasis will be on the chest.

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