Best Chest Workout

There is no doubt that a well developed, muscular chest is longed for by a large majority of guys wanting to improve their technique.

How do you design the best chest workout? A great chest workout is the one which focuses on developiong good chest size and shape.
 

What are the fundamental Chest Exercises?
 

For overall chest development you need to do two kinds of movements - Presses and Flyes. Although these 2 movements are enough on their own for overall chest development, they have to be performed at various angles as the chest is a big muscle with many insertion points.

Below you will find 2 sample workouts for beginners and the more advanced.

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Beginner Chest Workouts
 

Beginners should in the first place be trying to bulk up their chest size before trying to add definition etc later. So fairly heavy weights with the Bench Press, Incline Bench Press and Dumbbell Flyes should be the first priority.

Sample Beginner Chest Workout

Workout # 1

1. Bench Press  -  Warm up with 2 sets of 15 reps each, 4 heavy sets of not more than 10,8,6 and 4 reps. Use the heaviest weight possible and someone to assist you (spotter)

2. Incline Bench Press - 3 Heavy sets of 8,6 and 4 reps

3. Dumbbells Flyes - 4 sets of 10,8,6 and 4 reps.
 

Points to Remember

Keep increasing the weights every set, even if it is a 5 lb increase. Progressive resistance is the only way to build muscle.

Keep stretching your chest muscles in between exercises.

Workout # 2

Bench Press - 2 warm up sets, 5 heavy sets with 10,8,6,4 and 2 reps

Dumbbell Flyes  - 4 sets of 10,8,6 and 4 reps.

Pullovers - 3 sets of 10,8,6 reps.

Workout # 3

Bench Press - 2 warm up sets, 4 Heavy sets of 10,8,6 and 4 reps

Incline Bench Press - 4 heavy sets of10,8,6 and 4 reps

Machine Flyes - 4 sets of 10,8,6 and 4 reps.

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Advanced Chest Workouts
 

In addition to chest size, advanced bodybuilders are usually concerned with the shape and overall development of the chest region.
 

A good rib cage, separation between upper and lower chest and a well developed delto-chest will be your priority.
 

In addition to the basic chest exercises mentioned above like bench press and flyes you need to do additional chest exercises like cable crossovers, pullovers, dips, supersets and burn out sets.
 

Furthermore, if you have a weaker chest compared to other parts of your body, you may have to consider Weak Point training or Priority Training.
 

High set training combined with Supersets is what I recommend for advanced bodybuilders in addition to more variety.
 

Sample Advanced Chest Workouts
 

Workout # 1

Barbell Bench Press - 2 warm up sets, 4 sets of 10,8,6,4 reps

Incline Bench Press - 4 sets of 10,8,6,4 reps

Dumbbell Flyes - 4 sets of 10,8,6,4 reps, Superset with Machine Flyovers for last set.

Pullovers - 4 sets of 10,8,6,4 reps.
 

Workout # 2

Dumbbell Bench Press - 2 warm up sets, 4 sets of 10,8,6,4 reps

Incline Dumbbell Bench Press - 4 sets of 10,8,6,4 reps

Cable Crossovers - 4 sets of 10,8,6,4 reps

Pullovers - 4 sets of 10,8,6,4 reps.
 

Workout # 3
 

Barbell Bench Press - 2 warm up sets, 5 sets of 10,8,6,4,2reps

Decline Bench Press - 4 sets of 10,8,6,4 reps

Dumbbell Flyes - 4 sets of 10,8,6,4 reps, Superset with Machine Flyovers for last set.

Pullovers - 4 sets of 10,8,6,4 reps.

 

5 Tips For Every Chest Workout

1. Always warm up well

A good warm up with at least 2 light weight warm up sets will get you ready and pumped for the challenging workout ahead, sending blood to the chest area and preparing it for the oncoming assault.

2. Focus on increasing size first

In bodybuilding Size comes first. You can then worry about defining them later. The exercises for beginners above will help achieve this

3. Wide movement range

The greater the range of motion, the better the results. Dumbbell presses and Flyes are absolutely crucial for maximum growth.

4. Stretching the Chest Muscles between heavy training sets will help enormously. Never neglect the importance of this

5. Never perform triceps exercises before working your chest. Tired triceps will give up before chest muscles, therefore chest muscles will be not optimally trained.

In addition to the best exercises you also need quality nutrition to build the chest muscles you desire.

Lots of guys neglect this but it's absolutely vital. Thankfully it's been included in the superb product mentioned above.

Try to vary your workouts

Sometimes it gets boring and repetitive constantly repeating the same exercises. Try changing from barbells to dumbbells on occasions and add a few new exercises or even just combine 2 body parts like the chest and back. You could then do exercises that work both muscle groups like pullovers, dips and rows.

Some other chest exercises to consider:

      Dumbbell Bench Press
      Incline Dumbbell Press
      Incline Dumbbell Flyes
      Decline Bench Press
      Decline Dumbbell Press
      Parallel Bar Dips
      Pullovers
      Cable Crossovers
      Dumbbell/Kettlebell Floor Press
     

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