chest-workout


The Complete Guide For a Massive Chest

Chest Exercises

  • Flat barbell bench press
  • Flat dumbbell bench press
  • Incline barbell bench press
  • Incline dumbbell bench press
  • Decline barbell bench press
  • Decline dumbbell bench press
  • Flat bench dumbbell fly
  • Incline bench dumbbell fly
  • Dips with your own bodyweight
  • Dips with additional weight
  • Incline, decline and flat bench presses on a Smith machine
  • Pec deck fly
  • Cable crossover
  • Push ups

chest workout

Example Chest Workout Routines

workout #1

  1. Incline barbell bench press 3 x 8-10 reps
  2. Flat barbell bench press 3 x 8-10 reps
  3. Decline barbell bench press 3 x 8-10 reps
  4. dumbbell flyes on an incline bench 3 x 12 reps

workout #2

  1. Incline dumbbell bench press 3 x 8-10 reps
  2. Flat dumbbell bench press 3 x 8-10 reps
  3. Dips 3 x 10 reps
  4. Cable crossover 3 x 12-15 reps

workout #3 (bodyweight workout)

  1. Push ups (feet elevated on a chair or bench) 4 x 12-15 reps
  2. Regular push ups 4 x 15-20 reps
  3. Bodyweight dips 3 x 10 reps

 

Final words:

Concentrate on your form instead of how much weight you can push. Remember, you are trying to build up your chest, not competing how much you can lift. Of course you should follow some kind of a progression and get stronger over time – try to increase the weight every 3-4 weeks if you feel you are ready to lift more.

Concentrate on the mind-muscle connection. If you don’t feel your pecs working, you are probably using too much weight or you’re using poor form.

Try to focus more on your lagging parts of the chest. For most bodybuilders that’s the upper chest. Put incline presses first in your workout when you are still fresh and strong.

One more important note – don’t get carried away with the chest isolation exercises. Concentrate on the compound movements such as the barbell and dumbbell bench presses and dips, and add shaping exercises at the end of the workout (flyes, cable movements etc…)


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