On Monday—otherwise known as "international chest day"—guys everywhere flock to the gym. Most of them have one thing on their mind: find an open bench and push the hell out of some heavy weight.

If this sounds familiar, I salute you. Any motivation to get into the gym is good by me. But what should you do after you destroy your bench record? Sure, the bench press is a fun exercise, but it's actually not the most efficient pec builder. You have more work to do.



"Sure, the bench press is a fun exercise, but it's actually not the most efficient pec builder. You have more work to do."

You obviously have the dedication to wade through the other bros, so why not make your time in the gym a little more effective? Here are three awesome chest workouts that bring together the fun of going heavy with the right rep ranges and exercises for building your breastplate. Try one of these on your next chest day!

Rest 1 minute between sets. For bench press sets, increase weight on each set and rest 2-3 minutes between sets.

Worout 1
1
Barbell Incline Bench Press Medium-Grip
Increase weight on each set
3 sets, 20 reps
2
Barbell Bench Press - Medium Grip
Increase weight on each set
5 sets, 10, 5, 5, 3, 1 reps
3
Dumbbell Bench Press
50 reps in 4 minutes
1 set, 4 mins
4
Triset
Cable Crossover
4 sets, 15 reps
Dumbbell Flyes
4 sets, 15 reps
Butterfly
4 sets, 15 reps
5
Superset
Lying Dumbbell Tricep Extension
5 sets, 8 reps
Triceps Pushdown
5 sets, 20 reps
6
Giant Set
Body Tricep Press
4 sets, 10-15 reps
Bench Dips
4 sets, 20 reps
Triceps Pushdown
4 sets, 20 reps
Lying Triceps Press
4 sets, 20 reps
Workout 2
1
Barbell Incline Bench Press Medium-Grip
Use a close-grip. 28 Method: 7 regular reps, 7 slow reps, 7 reps top half ROM, 7 reps bottom half ROM
5 sets, 8 reps
1 set, 28 reps
2
Dumbbell Bench Press
28 Method: 7 regular reps, 7 slow reps, 7 reps top half ROM, 7 reps bottom half ROM
5 sets, 6 reps
1 set, 28 reps
3
Machine Bench Press
28 Method: 7 regular reps, 7 slow reps, 7 reps top half ROM, 7 reps bottom half ROM
5 sets, 6 reps
1 set, 28 reps
4
Dumbbell Flyes
28 Method: 7 regular reps, 7 slow reps, 7 reps top half ROM, 7 reps bottom half ROM
5 sets, 8 reps
1 set, 28 reps
5
Pushups
1 set, 100 reps
6
Superset
Hyperextensions (Back Extensions)
3 sets, 30 reps
Hanging Leg Raise
3 sets, 15 reps
Workout 3
1
Barbell Bench Press - Medium Grip
6 sets, 12, 10, 8, 6, 4, 2 reps
2
Barbell Incline Bench Press Medium-Grip
28 Method: 7 regular reps, 7 slow reps, 7 reps top half ROM, 7 reps bottom half ROM
3 sets, 20 reps
1 set, 28 reps
3
Superset
Incline Dumbbell Press
4 sets, 12 reps
Dips - Chest Version
4 sets, 20 reps
4
Superset
Dumbbell Flyes
1/4 rep at the bottom
4 sets, 12 reps
Butterfly
4-count hold at top
4 sets, 12 reps
5
Straight-Arm Dumbbell Pullover
5 sets, 12 reps
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About the Author

Cory Gregory

Cory Gregory

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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Chest Chest Workout