Below are Chest workout for cutting and mass gain to build strong and muscular chest. Muscular chest is the dream for everyone. Let’s learn more about the best chest workout for cutting fat and mass gain. If you’re a beginner, you can perform these exercises on knee. Below are the ultimate chest workout for cutting and mass gain for Gym.
A perfect shaped chest makes you look handsome hunk as it helps your clothes fit better. We design workouts in such a way that you can train every muscle with chest workouts. To understand the workout better, let’s first understand the chest anatomy.
Chest Anatomy
Chest has Two Heads :
1. Clavicular Head (Pectoralis Major)
- Clavicular head contains upper chest
- When you are doing any pressing exercise, eg. barbell bench press, dumbbell bench press, push up, etc. These all are push exercises. You are pushing the weight. In this kind of exercise, your Pectoralis Major gets activated.
- Whether you are performing it in decline, flat or incline, it doesn’t matter, you are training your Pectoralis Major.
It just the thing that your maximum tension is on the particular region, which we call as upper, lower and middle chest.
2. Sternal Head (Pectoralis Major)
- Sternal head contains the middle chest and lower chest
- Our Pectoralis Minor gets activated when we do flies. Whether it is dumbbell flies or cable flies.
Chest Workout for Cutting
If you’re looking to cut body fat and build muscle definition in your chest, here’s a workout that can help: Chest workout for cutting fat.
| Workouts | Sets |
|---|---|
|
Dumbbell bench press |
3 sets of 8-12 reps
|
|
Dumbbell flys |
3 sets of 8-12 reps |
|
Push-ups |
3 sets of 12 reps |
|
Incline dumbbell press |
3 sets of 8-12 reps |
|
Dumbbell pullovers |
3 sets of 8-12 reps |
|
Decline push-ups |
3 sets of 12 reps |
Chest Workout for Bulking
If you’re looking to build mass in your chest, here’s a workout that can help:
| Workouts | Sets |
|---|---|
|
Barbell bench press |
4 sets of 8-10 reps
|
|
Dumbbell flys |
4 sets of 10-12 reps |
|
Weighted dips |
4 sets of 8-10 reps |
|
Incline dumbbell press |
4 sets of 8-10 reps |
|
Decline barbell press |
4 sets of 8-10 reps |
|
Dumbbell pullovers |
4 sets of 10-12 reps |
Chest Workout for Cutting
Lets have a look at chest workout for cutting and mass gain. There are variety of chest workuot in this plan and you can perform at your home if you have the Home Gym Equipment.
Remember to incorporate cardio into your routine as well to help with fat loss. Aim for 3-5 sessions of moderate-intensity cardio per week, such as running, cycling, or jumping rope.
Also, make sure to follow a balanced diet that is rich in protein and low in unhealthy fats and processed sugars, to support muscle growth and recovery.
Remember to warm up for at least 5-10 minutes before starting this workout, and to stretch afterwards. The weights you use should challenge you, but not to the point of failure.
Barbell Bench Press
The Barbell Bench Press is a compound exercise that targets the chest, triceps, and shoulders. Here’s how to do it correctly:
3 sets of 8-12 reps
Equipment needed:
1) A barbell
2) A flat bench
How To Do Barbell Bench Press:
- Begin by lying flat on a bench with your feet flat on the floor and your eyes under the bar.
- Grasp the bar with your hands slightly wider than shoulder-width apart.
- Lower the bar to your chest, keeping your elbows tucked in at a 45-degree angle.
- Push the bar back up to the starting position, straightening your arms and keeping control of the bar.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Barbell Bench Press:
- Keep your core engaged and avoid arching your back during the exercise
- Exhale as you press the bar up and inhale as you lower it back down
- Use a slow and controlled motion to avoid using momentum to lift the weight.
- Consider using a spotter for safety, especially if you are lifting heavy weights.
Variation for Barbell Bench Press:
- You can also perform the barbell bench press with a narrower or wider grip to target different areas of the chest.
Dumbbell flys
Dumbbell Flys are an isolation exercise that target your chest muscles. Here’s how to do them correctly:
3 sets of 8-12 reps
Equipment needed:
1) A pair of dumbbells
2) An incline bench
How to do Dumbbell Flyes:
- Begin by lying flat on a bench with a pair of dumbbells in your hands, held above your chest.
- Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows and maintaining control of the weights.
- Lower the dumbbells until they are in line with your chest and then return to the starting position.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Dumbbell Flyes:
- Keep your core engaged and avoid arching your back during the exercise
- Exhale as you lower the dumbbells and inhale as you return to the starting position
- Use a slow and controlled motion to avoid using momentum to lift the weights.
Variation for Dumbbell Flyes:
- You can also perform flys with your arms slightly bent or with a slight incline on the bench to target different areas of the chest.
Push-ups
Pushups are a classic exercise that target your chest, triceps, and shoulders. Here’s how to do them correctly:
3 sets of 8-12 reps
How to do Push-ups:
- Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
- Lower your body towards the ground by bending your elbows and keeping your body in a straight line.
- Once your chest is an inch or two from the ground, push back up to the starting position.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Push-ups:
- Keep your core engaged and avoid arching your back during the exercise
- Keep your wrists in line with your elbows and rotate your hands so that your palms face forward
- Exhale as you push up and inhale as you lower your body down
- Use a slow and controlled motion to avoid using momentum to lift your body.
Variation for Push-ups:
- To make pushups easier, perform them on your knees instead of your toes.
- To make pushups more challenging, try doing them with your feet elevated on a bench or stability ball.
Safety measures while performing Push-ups:
- If you feel any pain or discomfort in your wrists, try doing pushups with your hands placed on dumbbells or pushup bars.
- If you are unable to do pushups on your toes, try doing them on your knees or against a wall.
- If you feel any pain or discomfort, stop the exercise and consult with a healthcare professional.
Incline Dumbbell Press
The Incline Dumbbell Press is an effective exercise to target the upper portion of your chest muscles. Here’s how to do it:
3 sets of 8-12 reps
Equipment needed:
1) A pair of dumbbells
2) An incline bench
How to do Incline Dumbbell Press:
- Begin by setting the incline bench to an angle of 30-45 degrees.
- Sit on the bench with your feet flat on the floor, and pick up a pair of dumbbells.
- With the dumbbells resting on your thighs, lie back on the bench and position the dumbbells at the sides of your chest with your palms facing forward.
- Push the dumbbells up and together until they are above your chest, then slowly lower them back to the starting position.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Incline Dumbbell Press:
- Keep your core engaged and avoid arching your back during the exercise
- Keep your wrists in line with your elbows and rotate the dumbbells so that your palms face forward
- Exhale as you push the dumbbells up and inhale as you lower them back down
- Use a slow and controlled motion to avoid using momentum to lift the weights.
Dumbbell pullovers
Dumbbell Pullovers are a compound exercise that target the chest, lats, and triceps. Here’s how to do them correctly:
3 sets of 8-12 reps
Equipment needed:
1) A dumbbell
2) A flat bench
How to do Dumbbell pullovers:
- Begin by lying flat on a bench with a dumbbell held over your chest, both hands grasping the weight.
- Keeping your arms straight, lower the weight back behind your head as far as you can while keeping control of the weight.
- Return to the starting position, raising the weight back over your chest.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Dumbbell pullovers:
- Keep your core engaged and avoid arching your back during the exercise
- Exhale as you lower the weight and inhale as you return to the starting position
- Use a slow and controlled motion to avoid using momentum to lift the weight.
Variation for Dumbbell pullovers:
- You can also perform the dumbbell pullover with one arm at a time for a greater challenge
Decline push-ups
Decline push-ups are a variation of the traditional push-up that targets the lower chest and core. Here’s how to do them correctly:
3 sets of 12 reps
Equipment needed:
1) A flat bench or any elevated surface (such as steps or a stability ball)
How to do Decline push-ups
- Begin in a plank position with your hands placed on the decline surface, slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the surface, keeping your core engaged and your back straight.
- Push yourself back up to the starting position, keeping control of your body throughout the movement.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Decline push-ups
- Keep your core engaged and avoid arching your back during the exercise
- Exhale as you push yourself up and inhale as you lower your body
- Use a slow and controlled motion to avoid using momentum to lift your body.
Variation for Decline push-ups
- You can also perform decline push-ups with your hands placed closer or further apart to target different areas of the chest.
Chest Workout for Bulking
Below are the best chest workout for bulking to build a bigger chest for any level of lifter. For best results, start training these movements in the full range of motion and track your progress. More training volume does not alway equate to more muscle growth.
Be sure to refer to the chest workouts below to learn more about how to grow a bigger chest by training multiple times a week.
Make sure to eat a calorie-dense diet that includes plenty of protein, healthy fats, and carbohydrates to support muscle growth. Aim for 1-1.5 grams of protein per pound of body weight and sufficient caloric intake to support your training and muscle-building goals.
Remember to warm up for at least 5-10 minutes before starting this workout, and to stretch afterwards. The weights you use should challenge you, but not to the point of failure. Gradually increase the weight you’re using as you get stronger, to continue challenging your muscles.
Barbell Bench Press
The Barbell Bench Press is a compound exercise that targets the chest, triceps, and shoulders. Here’s how to do it correctly:
4 sets of 8-10 reps
Equipment needed:
1) A barbell
2) A flat bench
How to do Barbell Bench Press
- Begin by lying flat on a bench with your feet flat on the floor and your eyes under the bar.
- Grasp the bar with your hands slightly wider than shoulder-width apart.
- Lower the bar to your chest, keeping your elbows tucked in at a 45-degree angle.
- Push the bar back up to the starting position, straightening your arms and keeping control of the bar.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Barbell Bench Press
- Keep your core engaged and avoid arching y
- Keep your core engaged and avoid arching your back during the exercise
- Exhale as you press the bar up and inhale as you lower it back down
- Use a slow and controlled motion to avoid using momentum to lift the weight.
- Consider using a spotter for safety, especially if you are lifting heavy weights.
Variation for Barbell Bench Press
- You can also perform the barbell bench press with a narrower or wider grip to target different areas of the chest.
Dumbbell flys
Dumbbell Flys are an isolation exercise that target your chest muscles. Here’s how to do them correctly:
4 sets of 10-12 reps
Equipment needed:
1) A pair of dumbbells
2) An incline bench
How to do Dumbbell Flyes:
- Begin by lying flat on a bench with a pair of dumbbells in your hands, held above your chest.
- Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows and maintaining control of the weights.
- Lower the dumbbells until they are in line with your chest and then return to the starting position.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Dumbbell Flyes:
- Keep your core engaged and avoid arching your back during the exercise
- Exhale as you lower the dumbbells and inhale as you return to the starting position
- Use a slow and controlled motion to avoid using momentum to lift the weights.
Variation for Dumbbell Flyes:
- You can also perform flys with your arms slightly bent or with a slight incline on the bench to target different areas of the chest.
Weighted Dips
Weighted dips are a compound exercise that primarily target the triceps, but also work the chest, shoulders, and upper back. Here’s how to do them correctly:
4 sets of 8-10 reps
Equipment needed:
1) Dip bars or parallel bars
2) A weight belt or dumbbells to add resistance
How to do Weighted Dips:
- Begin by grasping the dip bars with your palms facing forward and your elbows slightly bent.
- Lower your body until your arms form a 90-degree angle, keeping your body straight and your core engaged.
- Push yourself back up to the starting position, straightening your arms.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Weighted Dips:
- Keep your body straight and avoid swinging or kipping during the exercise.
- Exhale as you push yourself up and inhale as you lower your body
- You can add weight to increase the intensity by using a weight belt or holding a dumbbell between your feet.
Variation for Dumbbell Flyes:
- You can also perform dips with a narrow or wide grip to target different areas of the triceps.
- Another variation is to perform dips on parallel bars with your palms facing each other, which places more emphasis on the chest.
Incline Barbell Press
The Incline Barbell Press is a compound exercise that primarily targets the upper chest, but also works the shoulders and triceps. Here’s how to do it correctly:
4 sets of 8-10 reps
Equipment needed:
1) A barbell
2) An incline bench
How to do Incline Barbell Press:
- Begin by lying on an incline bench with your eyes under the bar.
- Grasp the bar with your hands slightly wider than shoulder-width apart.
- Lower the bar to your chest, keeping your elbows tucked in at a 45-degree angle.
- Push the bar back up to the starting position, straightening your arms and keeping control of the bar.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Incline Barbell Press:
- Keep your core engaged and avoid arching your back during the exercise.
- Exhale as you press the bar up and inhale as you lower it back down.
- Use a slow and controlled motion to avoid using momentum to lift the weight.
- Consider using a spotter for safety, especially if you are lifting heavy weights.
Variation for Incline Barbell Press:
- You can also perform the incline barbell press with a narrower or wider grip to target different areas of the chest.
Decline Barbell Press
The Decline Barbell Press is a compound exercise that primarily targets the lower chest, but also works the shoulders, triceps, and core. Here’s how to do it correctly:
4 sets of 8-10 reps
Equipment needed:
1) A barbell
2) An decline bench
How to do Decline Barbell Press:
- Begin by lying on a decline bench with your feet secured in the stirrups.
- Grasp the bar with your hands slightly wider than shoulder-width apart.
- Lower the bar to your chest, keeping your elbows tucked in at a 45-degree angle.
- Push the bar back up to the starting position, straightening your arms and keeping control of the bar.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Incline Decline Press:
- Keep your core engaged and avoid arching your back during the exercise.
- Exhale as you press the bar up and inhale as you lower it back down.
- Use a slow and controlled motion to avoid using momentum to lift the weight.
- Consider using a spotter for safety, especially if you are lifting heavy weights.
Variation for Decline Barbell Press:
- You can also perform the decline barbell press with a narrower or wider grip to target different areas of the chest.
Dumbbell pullovers
Dumbbell Pullovers are a compound exercise that target the chest, lats, and triceps. Here’s how to do them correctly:
4 sets of 10-12 reps
Equipment needed:
1) A dumbbell
2) A flat bench
How to do Dumbbell pullovers:
- Begin by lying flat on a bench with a dumbbell held over your chest, both hands grasping the weight.
- Keeping your arms straight, lower the weight back behind your head as far as you can while keeping control of the weight.
- Return to the starting position, raising the weight back over your chest.
- Repeat the movement for 3 sets of 8-12 reps, depending on your desired intensity level.
Tips for Dumbbell pullovers:
- Keep your core engaged and avoid arching your back during the exercise
- Exhale as you lower the weight and inhale as you return to the starting position
- Use a slow and controlled motion to avoid using momentum to lift the weight.
Variation for Dumbbell pullovers:
- You can also perform the dumbbell pullover with one arm at a time for a greater challenge
In addition to this chest workout, make sure to include exercises for other muscle groups in your routine, such as legs, back, and arms, to ensure balanced muscle development.
Diet instake for Chest Workout for Cutting
A diet that’s effective for cutting while working on building a stronger chest should focus on the following principles:
Caloric deficit: To lose body fat, you must create a calorie deficit, meaning you must consume fewer calories than you burn. You can achieve this by reducing your caloric intake or increasing your energy expenditure through physical activity.
Protein: Adequate protein intake is essential for maintaining muscle mass during a cutting phase. Aim to consume 1-1.6 grams of protein per kilogram of body weight per day. Good protein sources include lean meats, dairy products, eggs, and plant-based protein sources.
Carbohydrates: Carbs provide energy for your workouts, but you should limit your intake of simple carbs such as sugar and focus on complex carbs like whole grains, fruits, and vegetables.
Fats: Good fats, such as those found in nuts, seeds, olive oil, and avocados, can help you feel full and support healthy hormone levels. However, you should limit your intake of unhealthy fats like trans and saturated fats.
Hydration: Staying hydrated is important for overall health and performance, especially during a cutting phase. Aim to drink at least 2-3 liters of water per day.
In addition to these principles, it’s important to track your food intake and monitor your progress to make adjustments as needed. Consider working with a dietitian or nutritionist to create a personalized meal plan that meets your unique needs and goals.
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