A few posts ago, when I wrote about what to do to gain mass with P90X, I mentioned that I advise adding in additional heavy resistance training exercises along with P90X. One area that needs extra work is the chest. Doing push-ups alone will not get your chest bigger, but will get it ripped. Since doing P90X, I’ve had more definition in my chest than I ever have before. Make no mistake, push-ups are extremely effective, and will help you develop the different muscles of the chest area, but if your goal is to add mass, doing additional chest exercises along with the push-ups is best. So what chest exercises should you add?
(1) Dumbbell bench press. Remember, it’s important to focus on lower reps with heavier weights, and I recommend the 8-10 or even the 6-8 range. I always do 3 sets of 8. It’s important that you make sure you have a spotter to prevent injuries. It’s important that the last rep is near impossible to get!
(2) Dumbbell chest flys. When lying on a bench, bend elbows very slightly and then lock. As you keep the elbows locked, go down to the shoulder and then back up to starting position. It’s important that you don’t go past the shoulders or you could face injury. *Another good way of doing this is on the floor, which doesn’t allow your arms to go beneath the shoulders. 3 sets 8-10 reps.
(3) Incline dumbbell press. On an incline bench, you are going to press straight up and then back down to shoulder level. 3 sets 8-10 reps.
(4) Military dumbbell press. This is very similar to the military push-ups, but you are using dumbbells. On a bench, hold the dumbbells to the side slightly below the chest. Keep elbows pinched to the side and push straight up, and then back down. *You will not hold the dumbbells like you would with normal bench press. Rotate wrists so dumbbells are parallel to the body and hold that position. 3 sets 8-10 reps.
(5) Cable flys. If you have access to a cable machine, which you should find at any gym, you will be able to do cable flys. You can use 3 different starting positions if you’d like: low, medium, high. With each of them, you will always want to end up in the middle of the chest. 3 sets 8-10.
(6) Decline barbell press. Again, it’s important you have a spotter for this exercise or you could face serious injury. 3 sets 8-10 reps.
(7) Decline dumbbell flys. No need to explain this one.
(8) Incline dumbbell flys.
It’s not necessary to do all these exercises during one workout session, and you can divide them up into 2 sessions if you’d like. This gives you an idea on the different chest exercises you can do to build mass.