Top 3 Month Muscle Building Workout

If your pecs are a weak body part, or, if you’ve simply hit a progress plateau in your chest development, then this high intensity chest training program will pack slabs of muscle mass on your chest after just 3-4 workouts - and I guarantee it. This is a high intensity bodybuilding workout for advanced bodybuilders only. (Beginners don’t even think about it...)

1. Bench Press 

Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

If you’re not doing bench presses, you’re not working on your chest. If you can only find enough time to do a single chest exercise, this should be it, since it adds more mass than any other exercise, but it also makes you far stronger.

2. Incline Dumbbell Press

Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

If you want your chest to be full through and through, especially at the top, this is the exercise for you. It fills in that area between your pectorals and your shoulder muscles and it’s versatile in regards to equipment as well – you can do it with a barbell or a dumbbell.

3. Dumbbell Flyes

 Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

This exercise works as a definer – it shapes already engorged muscles, particularly your pecs. It will also give them a bit of wideness and stretches them out after doing the heavier sets. You can do this exercise inclined, declined or lying on a flat bench.

4. Push-up

 Get into position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

This one will squeeze all the juice out of your chest that you didn’t manage to squeeze with any of the others. Change the positions of your hands for variations – wider for the outer parts of the pecs, closer for your triceps and the inner part, but also incline and decline variations. A lot of pushups means an awesome chest!