You lift hard, you eat well, ergo you grow. But what if your chest training goes stale? Don't keep banging out endless sets on the bench press. Reinvigorate your routine with one of these six killer workouts pulled from the Bodybuilding.com forums! If you really need a change of pace, try each of these workouts over the next few months, and check out each thread for additional notes and tips.
Standard Mass Builder by henmaniac87
This classic, simple routine includes four tried-and true chest exercises. The dumbbell work will challenge your unilateral strength and correct your imbalances, the chest dips will evaluate how well you can move your own body after heavy work on the iron, and any man who can't rip the pec deck has probably never filled out a T-shirt. Hit this session and build some size!
This classic, simple routine includes four tried-and true chest exercises. Hit this session and build some size!
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Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Kong Chest Lesson by OneLifeOneKing
After a few years of lifting weights, you realize that not everything you've been told about lifting applies to you. Your body is special, and it requires specialized training to continue growing. The lifter who designed this workout grew from a beginner by cutting down his rest times and turning up the volume.
Your body is special, and it requires specialized training to continue growing.
Read through this forum post to learn more about training upgrades and get some helpful tips!
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
High-Rep Chest, Shoulder, and Triceps Blast by Bo_Flecks
Bo posted this post-Christmas training smash in late 2014. It focuses on three different muscle groups that work together to move weight around the upper chest. All of the lifts are completed on machines, except the core work, which you can choose at your discretion.
Pec Deck Fly
This workout contains a total of 35 sets, so get ready for a high-volume upper-body assault. Bo completed this workout with a sinus infection, so you have zero excuses if you can't complete it!
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Simple-But-Effective Chest Workout by ZFDGYRU
The title says it all. This is simple, this is effective, this is the essence of chest training. Lift your body, incorporate barbells and dumbbells, and squeeze the contractions. This workout calls for you to adjust the angle on the incline press after every two sets. Those changing angles will test your chest from every possible pressing position.
This is simple, this is effective, this is the essence of chest training.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Just-Try-It Chest Routine by Rugbywilson
This four-week program will annihilate every muscle fiber in your chest. The first week hits flat, incline, and decline presses, but each of the next three weeks focuses on a specific angle. The secret here is in the intensity. You only do 4 reps per set, but the workout calls for you to continue adding weight to those sets until you can't go any longer!
Cable Fly
Any man with enough courage to put his all into this will move a lot of weight. Rugbywilson suggests a pre-workout supplement and plenty of protein to recover from this chest torture.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Chest Workout by ApologeticCube
No apologies if you can't put your shirt on after this workout. This is 27 sets of high-volume chest bravado. It lives in the ideal rep range for hypertrophy, the musculoskeletal holy land.
Incline Dumbbell Fly
This workout pushes the limits of dumbbell balance; it bounces back and forth between presses and flyes, inclines, and declines. ApologeticCube promises that it "phucking kills your chest" in an hour and a half. This is what we live for!
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.