Next to the biceps, the chest is the probably the most trained muscle group. The chest is so important because is the center of upper body strength. Most upper body exercises depend heavily on chest power.
Since the chest is usually the first area people's eyes focus on, here are some exercise programs to help build those pectoral muscles. You can incorporate these chest workouts into your exsiting workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!
| Exercise/Beginner Routine #1 | # of Sets | # of Reps |
| Barbell Bench Presses | 3 sets | 10-6* reps |
| Dumbbell Incline Presses | 2 sets | 8-10 reps |
| Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
| Barbell Incline Presses | 4 sets | 12-6* reps |
| Dumbbell Bench Presses | 3 sets | 8-10 reps |
| Decline Flyes | 2 sets | 8-10 reps |
| Exercise/Advanced Routine #1 | # of Sets | # of Reps |
| Smith Machine Incline Presses | 4 sets | 12-6* reps |
| Parallel Bar Dips | 3 sets | 12-8* reps |
| Flat-Bench Flyes | 3 sets | 8-10 reps |
*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*
Here are some other workouts ---------
| Exercise/ Routine #1 | # of Sets | # of Reps |
| Incline Presses to the Front |
5 sets | 8-10 reps |
| Flat Bench Presses | 5 sets | 8-10 reps |
| Flyes | 5 sets | 8-10 reps |
| Cable Crossovers | 5 sets | 10-15 reps |
| Exercise/ Routine #2 | # of Sets | # of Reps |
| Barbell/Dumbbell Presses | 4 sets | 8-10 reps |
| Flat/Incline Flyes Behind the Neck |
4 sets | 8-10 reps |
| Flat/Incline Presses | 4 sets | 8-10 reps |
| Decline Presses Flyes or Dips |
4 sets | 8-10 reps |
| Pullovers | 3-4 sets | 10-12 reps |
| Cable Crossovers | 3-4 sets | 10-12 reps |
| Exercise/ Routine #3 | # of Sets | # of Reps |
| Barbell Bench Presses | 3 sets | 6-8 reps |
| Dumbbell Bench Presses | 3 sets | 6-8 reps |
| Incline Barbell Presses | 3 sets | 6-8 reps |
| Incline Dumbbell Presses | 3 sets | 6-8 reps |
| Flat Bench Dumbbell Flyes |
3 sets | 6-8 reps |
| Cable Crossovers | 4 sets | 15-20 reps |
| Dips | 4 sets | 15-20 reps |
| Exercise/ Routine #4 | # of Sets | # of Reps |
| Dumbbell Incline Presses | 5 sets | 12-5* reps |
| Bench Press to Neck | 4 sets | 12-6* reps |
| Decline Barbell Presses | 4 sets | 12-6* reps |
| Cross Bench Dumbbell Pullovers | 2-3 sets | 10-15 reps |
| Exercise/ Routine #5 | # of Sets | # of Reps |
| Bench Presses | 4-5 sets | 5 reps |
| Incline Barbell Presses | 4 sets | 5 reps |
| Flat Bench Dumbbell Flyes | 3 sets | 6-8 reps |
| Exercise/ Routine #6 | # of Sets | # of Reps |
| Bench Presses | 5 sets | 8 reps |
| Incline Barbell Presses | 4 sets | 8 reps |
| Flat Bench Presses | 4 sets | 10 reps |
| Cable Crossovers | 2-3 sets | 10 reps |
| Exercise/ Routine #7 | # of Sets | # of Reps |
| Incline Dumbbell Presses | 4-5 sets | 8-10 reps |
| Bench Presses (to neck) | 3-4 sets | 8-10 reps |
| Parallel Bar Dips | 3-4 sets | 10-15 reps |
| Flat Bench Flyes | 3-4 sets | 8-10 reps |
| Exercise/ Routine #8 | # of Sets | # of Reps |
| Incline Barbell Presses | 5 sets | 10-12 reps |
| Narrow Grip Bench Presses | 5 sets | 10-12 reps |
| Parallel Pullovers | 5 sets | 10-12 reps |
| Cable Crossovers | 5 sets | 10-12 reps |
| Exercise/ Routine #9 | # of Sets | # of Reps |
| Bench Presses | 5 sets | 10-12 reps |
| Barbell Incline Presses | 5 sets | 10-12 reps |
| Barbell Pullovers | 5 sets | 10-12 reps |
| Cable Crossovers | 5 sets | 10-12 reps |
| Exercise/ Routine #10 | # of Sets | # of Reps |
| Pec Deck Flyes | 5 sets | 20-12* reps |
| Incline Dumbbell Flye Presses | 5 sets | 12-6* reps |
| Dumbbell Bench Presses | 5 sets | 12-6* reps |
| Cable Crossovers | 3-5 sets | 12 reps |