Chest Workout

Developing a strong chest is going to help build the formation for a great upper body.  Since you'll utilize a number of other muscle groups when performing chest exercises such as the biceps, triceps, and shoulders, you're going to find that many of the movements you perform will work overtime.  Because of this, always aim to perform your chest exercises before any isolated shoulder or arm work (if doing in the same workout) to prevent these smaller muscles from being too fatigued.

 

Beginner Chest Workout

Perform each of the following exercises taking about 60 seconds of rest in between sets.  This workout is going to be very effective for teaching you the basic chest exercises that you will later build upon with the intermediate and advanced workouts.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Bench Press
2 8-10
  Fly's
2 8-10
  Pull-Ups
3 10-15

 

Intermediate Chest Workout

Work your way through this workout using a more challenging weight than you did during the beginner program.  Note that the lower your total reps are the heavier weight you should be lifting. Keep your rest periods to about sixty seconds between the lower rep sets and thirty seconds between the higher rep sets.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Bench Press
3 6-8
  Incline Bench Press
3 8-10
  Incline Cable Pec Fly's
2 10-12
  Push-Ups with Feet on Exercise Ball
2 10-12

 

Advanced Chest Workout

When it's time to take things to the next level, use the advanced program.  For this workout you will be pre-fatiguing the tricep muscle at the start so that you'll target the chest more directly when you move onto your straight bench press.  Keep the rest periods between the first exercise to only thirty seconds or so and then you can increase it after that to forty-five or sixty seconds after each set.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Overhead Tricep Extensions
3 12-15
  Bench Press
3 6-8
  Incline Dumbbell Pec Fly's
3 8-10
  Dumbbell Pull-Overs
2 8-10