Adding shape and muscles to the chest means that you develop your pecs to show well-defined muscle quality. If you have read some of my other articles that discuss muscle definition, you know that there is a big difference between undefined muscle quality and well-defined muscle quality. If you do not understand this difference, you first visualize the thick but incapable "fat chest" that comes from doing nothing but barbell bench press to build your chest. Then think of dense, powerful and chiseled pecs with sharp separation from your abs, arms and shoulders. This second image depicts the well-defined muscle quality that you should work to develop in the chest.
To achieve this goal, you need to balance your chest training with training sessions that develop belt mass and muscle. In other words, your chest training should first include low repetition, high intensity exercise with heavy dumbbell bench press, dumbbell press inclination and weighted pushups or parallel bar tips. When you begin, these exercises will form the basis of your mass and strength training program. As you become more advanced, you should add heavy dumbbell powder and reduce the dumbbell bench press to your program. The pullovers will thicken the upper body of the upper body while the fall bench press provides mass and power to your lower pecs.
To create visible contour or shape in the chest, you also need to do high repetition exercises with relatively low weight (ie, poundage that allows you to do 12-15 reps per set). You should do these high rope workouts with flat bench dumbbell flies, slope dumbbell flys and cable crossover or Pec tire flies. To improve the visible separation of your lower pecs from your abs, try to make high reps of rising pushups. You should also blend in high rope training with your basic chest builders, that is, your basic and inclined dumbbell bench press, dips and standard pushups. While these high rep training sessions are crucial to shaping your pecs and burning the calories needed to improve muscular definition, it takes more than weight training to build a truly "muscular" breast.
Intense, high intensity exercise, which involves short bursts of high aerobic activity with high energy, is crucial for burning the subcutaneous and intramuscular fat that provides a smooth or "barrel-chested" look. Unlike dull, slow cardiac cardiovascular activity, which is usually limited to a single activity over a long period of time, high intensity interval training consists of several quick exercises during a single aerobic exercise.
For example, in a cardio session, you can alternately jog and sprint on a treadmill, walk on a tread, run rope and do stationary cycling or rowing. You can do all this aerobic exercise in a 20-30 minute workout by simply limiting your time in each activity to short but intense intervals of about 5-10 minutes each. You can also change the rate or intensity of each individual activity to create intervals for each exercise. To illustrate this point, let's say you can only perform one type of cardio exercise as driving. You can still do interval training by simply mixing short sprints, longer sprints and moderate distances that go into a 20-30 minute workout. With interval cardio training, the possibilities for variation are endless. The only downside is that you will never be able to use "boredom" as an excuse to skip your cardio work.
The topic of "boredom" leads to a definitive but important point in adding mass, power and muscle to your breast – and that point is accumulating! While your body may initially react with muscle growth to a new breast training, this reaction does not continue because your nervous system quickly adapts to a particular exercise routine. When this happens, your progress decreases because your nervous system activates fewer and fewer muscle fibers with each subsequent workout with the same workout. At this point, muscle growth eventually ends and boredom or frustration is the end result. The only way to avoid this problem is to vary your workouts.
Change your workouts to avoid stagnation and ensure continued progress is called "accrual". In the core, periodisation describes the planned and continuous variation of your training sessions during a certain training period. As applied to the chest training, if you repeatedly do the same workout with the same exercise mix and sequence, you will soon be bored and frustrated with your lack of progress. However, if you accrue your workout, you will constantly challenge yourself with fresh workouts that force your chest to react with greater size, better shape and increased power.
As with interval cardio training, you should never get bored with your chest training or fail to develop due to exercise monotony. Workout accrual is important for the mental focus you need to continue progress from your breast-building efforts. Then work hard with balance and variety and you are sure to add impressive mass, power and muscles to your pecs.