Best Chest Workout Routines
When searching for chest routines it can
often be hard to decide what exercises you should include and which ones you should disregard.
There are tons of great exercises out there for you chest but the key is combining them properly into a great
Keep reading to find out what exercises you should include in your chest building program.
The perfect chest workout will take into account your goals and preferences. If you goal is to build bigger
muscle, or hypertrophy, then you will want a routine that works in the 5 set and 5-8 rep range. If you want
endurance, then you should do 3-4 sets in the 12+ rep range.
When putting together a routine, you also need to take into consideration what goals you have for your physique.
If you lack upper chest development, then you might want to focus more on exercises that develop this area. For
overall development, the following routine is the best bodybuilding chest
Flat Barbell Bench Press: 3 x 8, 2 x 12
Incline Barbell Bench Press: 3 x 8, 2 x 12
Flat Dumbbell Fly: 3 x 10, 2 x 12
Decline Dumbbell Press: 3 x 10, 2 x 12
Using a combination of flat, incline, decline and fly exercises ensure that you work all areas of your chest.
You perform reps in the strength and endurance range to really encourage hypertrophy. For an equally well-rounded
workout, but with a focus on other areas of the chest, try this routine:
Close Grip Bench Press: 3 x 12, 2 x 8
Cable Crossovers: 3 x 12, 2 x 8
Flat Barbell Bench Press: 3 x 12, 2 x 8
Decline Dumbbell Press: 3 x 12, 2 x 8
Wide Grip Bench Press: 3 x 12, 2 x 8
Pushups: 3 x failure
Flat barbell bench press will your entire pectoral area, whereas decline and incline bench press focus on the
lower and upper pectorals, respectively. Performing fly movement in your routine will give you a great range of
motion and help work the stabilizers muscles near your chest. During each of these exercises, concentrate on
contracting your pectoral muscles and developing that mind-muscle connection.
As with all workout routines, this one will only be effective if you eat properly and give yourself enough time
to recover. It is recommended that for efficient muscle building and hypertrophy, that you get at least 1 gram of
protein per pound of body weight. Get enough essential fats and complex carbohydrates to reach your daily caloric
intake. As most bodybuilders say, “muscles are made in the kitchen, not in the gym”.
In addition to proper nutrition, you should also consider your recovery time. These two routines above (if done
right) will leave your chest very sore. It is important to structure your workout plan so that your chest rests for
at least 48 hours between sessions. This helps avoid overtraining the muscle and potential injury.
These two simple workout will help you see extreme results and bigger chest muscles in just a few months. Be
sure to lift more weight every session and keep hitting your personal records!