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Chest Workouts!

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 Presses3 sets10-6* reps
Dumbbell Incline Presses2 sets8-10 reps


Exercise/Intermediate Routine #1# of Sets# of Reps
Barbell Incline Presses4 sets12-6* reps
Dumbbell Bench Presses3 sets8-10 reps
Decline Flyes2 sets8-10 reps


Exercise/Advanced Routine #1# of Sets# of Reps
Smith Machine Incline Presses4 sets12-6* reps
Parallel Bar Dips3 sets12-8* reps
Flat-Bench Flyes3 sets8-10 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 sets8-10 reps
Flat Bench Presses5 sets8-10 reps
Flyes5 sets8-10 reps
Cable Crossovers5 sets10-15 reps


Exercise/ Routine #2# of Sets# of Reps
Barbell/Dumbbell Presses4 sets8-10 reps
Flat/Incline Flyes
Behind the Neck
4 sets8-10 reps
Flat/Incline Presses4 sets8-10 reps
Decline Presses
Flyes or Dips
4 sets8-10 reps
Pullovers3-4 sets10-12 reps
Cable Crossovers3-4 sets10-12 reps


Exercise/ Routine #3# of Sets# of Reps
Barbell Bench Presses3 sets6-8 reps
Dumbbell Bench Presses3 sets6-8 reps
Incline Barbell Presses3 sets6-8 reps
Incline Dumbbell Presses3 sets6-8 reps
Flat Bench
Dumbbell Flyes
3 sets6-8 reps
Cable Crossovers4 sets15-20 reps
Dips4 sets15-20 reps
Exercise/ Routine #4# of Sets# of Reps
Dumbbell Incline Presses5 sets12-5* reps
Bench Press to Neck4 sets12-6* reps
Decline Barbell Presses4 sets12-6* reps
Cross Bench Dumbbell Pullovers2-3 sets10-15 reps


Exercise/ Routine #5# of Sets# of Reps
Bench Presses4-5 sets5 reps
Incline Barbell Presses4 sets5 reps
Flat Bench Dumbbell Flyes3 sets6-8 reps


Exercise/ Routine #6# of Sets# of Reps
Bench Presses5 sets8 reps
Incline Barbell Presses4 sets8 reps
Flat Bench Presses4 sets10 reps
Cable Crossovers2-3 sets10 reps


Exercise/ Routine #7# of Sets# of Reps
Incline Dumbbell Presses4-5 sets8-10 reps
Bench Presses (to neck)3-4 sets8-10 reps
Parallel Bar Dips3-4 sets10-15 reps
Flat Bench Flyes3-4 sets8-10 reps


Exercise/ Routine #8# of Sets# of Reps
Incline Barbell Presses5 sets10-12 reps
Narrow Grip Bench Presses5 sets10-12 reps
Parallel Pullovers5 sets10-12 reps
Cable Crossovers5 sets10-12 reps


Exercise/ Routine #9# of Sets# of Reps
Bench Presses5 sets10-12 reps
Barbell Incline Presses5 sets10-12 reps
Barbell Pullovers5 sets10-12 reps
Cable Crossovers5 sets10-12 reps


Exercise/ Routine #10# of Sets# of Reps
Pec Deck Flyes5 sets20-12* reps
Incline Dumbbell Flye Presses5 sets12-6* reps
Dumbbell Bench Presses5 sets12-6* reps
Cable Crossovers3-5 sets12 reps

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