Chest Mass Building workout for Beginner

Building your chest one fiber at a time

Disclaimer: Before beginning any exercise program, it is essential to consult with a healthcare professional or a certified fitness expert to ensure the program is suitable for your individual needs and fitness level. Always perform exercises with proper form and technique, and never push your body beyond its limits. If you experience pain, discomfort, or feel unwell during the workout, stop immediately and seek medical advice. The information provided in this mass-building chest workout is for educational purposes only and should not be considered as a substitute for professional advice. The creators and authors of this program will not be held responsible for any injuries, health issues, or damages that may occur as a result of following this workout.

Introducing the ultimate mass-building chest workout, designed to sculpt, strengthen, and add size to your pectoral muscles. This comprehensive program combines a range of compound and isolation exercises to target the upper, lower, and inner chest areas, ensuring well-rounded development and overall mass gains. By incorporating cable movements and dumbbell exercises, this workout provides constant tension and a deep stretch in the chest muscles, stimulating growth and promoting muscle hypertrophy. Get ready to transform your chest and achieve impressive results with this powerful, muscle-building chest workout.

Chest Workout

Joey DeMaio Program

Cable Crossover

AKA Cable Fly

4 sets of 12 reps with 1m30 timeout

The cable crossover is an effective isolation exercise that targets the pectoral muscles, emphasizing both the upper and lower chest. To perform this movement, attach handles to the high pulleys of a cable machine, then grasp a handle in each hand. Stand with your feet shoulder-width apart and a slight bend in your knees. With arms extended, slightly bend your elbows and slowly pull the handles together, crossing them in front of your chest. Squeeze your chest muscles at the peak of the movement before slowly returning to the starting position. This exercise helps to build chest mass by fully engaging the pectoral muscles throughout the movement.

Incline Dumbbell Press

4 sets of 12 reps with 1m30 timeout

The incline dumbbell press targets the upper chest (clavicular head of the pectoralis major) and also engages the front deltoids and triceps. To perform this exercise, lie on an incline bench set at a 45-degree angle, holding a dumbbell in each hand. Start with the dumbbells at shoulder level and your palms facing forward. Press the weights upward, extending your arms fully without locking your elbows. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement. This exercise is essential for building mass in the upper chest area.

Cable Chest Press

4 sets of 12 reps with 1m30 timeout

The cable chest press is a compound exercise that targets the entire chest (pectoralis major), as well as the triceps and front deltoids. To perform this exercise, set the pulleys at chest level on a cable machine, and attach a handle to each side. Grasp the handles and stand with your feet shoulder-width apart, facing away from the machine. Push the handles forward, fully extending your arms without locking your elbows. Slowly return to the starting position, feeling the stretch in your chest muscles. This exercise allows for constant tension on the chest muscles, promoting growth and mass development.

Cable Crossover

4 sets of 12 reps with 1m30 timeout

The low-to-high cable crossover targets the upper chest and emphasizes the inner chest muscles. Attach handles to the low pulleys of a cable machine, and grasp a handle in each hand. Stand with your feet shoulder-width apart, and a slight bend in your knees. With arms extended down and slightly bent at the elbows, pull the handles upward and across your body, aiming to meet in front of your chest. Squeeze your chest muscles at the peak of the movement before slowly returning to the starting position. This exercise effectively isolates the upper chest, contributing to overall chest mass development.

Dumbbell Flyes

4 sets of 15 reps with 1m30 timeout

Dumbbell flyes are an isolation exercise that focuses on the pectoral muscles, primarily targeting the sternal head of the pectoralis major. To perform this exercise, lie on a flat bench with a dumbbell in each hand, arms extended above your chest, and palms facing each other. Slowly lower the dumbbells out to your sides, keeping a slight bend in your elbows, until you feel a stretch in your chest. Return the dumbbells to the starting position, focusing on squeezing your chest muscles throughout the movement. This exercise helps to build chest mass by fully engaging the pectoral muscles and providing a deep stretch.

A well-balanced pre-workout meal is crucial for fueling your body and maximizing your performance during the mass-building chest workout. Aim to consume this meal approximately 1.5-2 hours before your workout to allow for proper digestion. Here’s a suggestion for a nutritious pre-workout meal:

Protein: To support muscle growth and repair, include a lean protein source like grilled chicken breast, turkey, tofu, or Greek yogurt. Aim for 20-30 grams of protein.
Carbohydrates: To provide your body with energy for the workout, opt for complex carbohydrates like whole grains, such as brown rice, whole wheat pasta, or quinoa. Alternatively, you can choose starchy vegetables like sweet potatoes. Aim for 40-60 grams of carbohydrates.
Healthy fats: Include a moderate amount of healthy fats, such as avocado, nuts, or seeds, to support overall health and provide a longer-lasting energy source. Aim for 10-15 grams of healthy fats.
Fruits and vegetables: Add a serving of fruits or vegetables to your meal for essential vitamins, minerals, and fiber. This could be a side salad, a cup of mixed berries, or some steamed veggies.
Hydration: Drink water before your workout to stay hydrated. Aim for at least 16-20 ounces (500-600 ml) of water in the hours leading up to your workout.

An example of a pre-workout meal could be a grilled chicken breast with a side of brown rice, steamed vegetables, and half an avocado, along with a cup of mixed berries for dessert. Remember to adjust portion sizes according to your individual needs, goals, and caloric requirements.

Pre-workout Meal

6-700kCal - Protein 42g, Carbs 85g, Fat 21g

Chicken Breast 3.5oz

Approximately 165 calories (31g protein, 0g carbohydrates, 3.6g fat)

Contains very good fats and many proteins