The chest muscle mass group, the pectoralis major, is the biggest muscle group in the upper body. As a result, the chest requires a lot of bodybuilding chest workout workouts to work the upper, lower and inner pecs. A good looking chest really sets off the look of a physique.
Also starting out bodybuilders understand that to be able to build muscle mass, you need to rip it down with exercising and rebuild it using a high-protein diet. A bodybuilding diet should be at least 25% protein and 40% natural, unrefined carbohydrates, with the balance being in fats and fibers.
The bodybuilding chest workout should be the total focus of a single workout each week. Other muscle groups will get worked in this routine, but only as incidental to the chest exercises. The workouts will involve barbells, dumbbells and body-resistance moves.
The exercises should be performed in the order of descending strength of the muscle parts. In other words, start with the workout for which you use the heaviest poundage. Then work down the ladder from there.
Most chest bodybuilding workouts will be three sets of eight to ten repetitions each for an intermediate level bodybuilder. An advanced exerciser should consider raising that to five sets of six to eight reps with heavier weights.
The flat bench press, with Barbell, Wide-grip
Lie flat on the bench together with your feet planted flat and squarely on the floor. Grip the bar at about double shoulder width. Lower the barbell to your upper chest-lower neck region, pause, and return to overhead.
Begin using a one set as a warm-up by using a moderate weight. Perform the next sets with the maximum weight you can handle for eight to ten repetitions.
Make each movement slow and smooth and pause at full contraction. Do not bounce the weight on your upper body. Do not arch your back or lift your buttocks off the bench as this will place strain on you lower neck and could cause injury.
Front Barbell Raise, Incline
Utilizing an incline bench and a lighter weight barbell, begin with the barbell grasped palms down plus your arms facing all the way down. Raise the weight smoothly overhead, continuing until your arms are extended behind your head.
Dumbbell Flies, Flat Bench
Using two moderately heavy dumbbells and lying supine, begin with the dumbbells held straight up. Lower them smoothly while bending your arms slightly at the elbow. The finish point should be together with your arms parallel with the floor. Don’t hyperextend your shoulder joints.
Incline Press with Barbell, Wide-Grip
Utilizing an incline bench, start with the barbell straight overhead. Lower the weight to your upper chest-lower neck area. Use a weight that exhausts your muscles at eight to ten reps.
Decline Press with Barbell, Wide-Grip
Utilizing a decline bench, start together with your arms perpendicular to the floor. Lower the weight slowly to the neck and perform eight to ten reps.
Flat Bench Dumbbell Press
Begin the move with the dumbbells straight overhead and then lower them to your upper body keeping your elbows high plus your upper arm nearly parallel together with your shoulders. Use heavy dumbbells for eight to ten reps
Flat Bench Dumbbell Pullover Press Lateral
Utilizing medium weight dumbbells and beginning the move with the weights at your upper body, rotate the dumbbells past your head towards the floor. In one movements, bring them back to your upper body and press them overhead and then immediately perform a lateral fly together with your arms bent at a forty-five degree angle.
Push-Ups Hands Together
Believe the push-up position with your body straight and up on your toes together with your hands about a foot apart. Perform push-ups slowly for as many reps as you are able.
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