Bodybuilding.com - Workout Programs: Chest.

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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.

Chest Workouts!

By: Bodybuilding.com

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