Workout Programs: Chest.

Welcome to our chest workout section! There are different chest workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

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

Bodybuilding.com


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