Everyone in the gym strives to have a strong, powerful, defined chest. However, many struggle to reach their desired physics. Exercising your chest does not have to be complicated. The mistake that many people make is they focus on non-compound exercises and only hit the chest at one angle. In order to grow your chest you need to use compound exercises like the Flat bench press and incline bench press. Additionally, you need to hit your chest at as many angles as possible. This can mean decreasing the angle of your bench after each set of presses or flys. The final tip for building a strong chest is that you have to use a variety of rep ranges throughout your workout. This will ensure you are engaging the maximum amount of muscle fibers and help you reach your desired physique.
Below are two chest workouts that will help you mix up your current routine. You can read more about the chest muscles and how they function here. Use the links at the bottom to follow me on Instagram, Facebook, and Twitter for more workouts, fitness information, and nutritional advice.
Work Out 1
- Incline Bench Press. 1 set warm up, 4 sets to failure targeted at 8 reps.
- Flat Dumbbell Press. 4 sets to failure targeted at 8 reps
- Dumbbell flyes. 4 sets 8 reps. Super set with 4 sets of close grip dumbbell press AMRAP.
- Weighted dips. Hold a dumbbell between your thighs, use a weight that will allow you to fail at 6 reps.
- Landmine Chest Press. Superset with Push ups AMRAP.
Work Out 2
- Flat Dumbbell Bench Press on Adjustable Bench. 1 Set Warm up, 10 reps. 1 Set to failure targeted at 8 reps. Increase angle by one peg. Repeat till the last peg before 90 degrees, should be 4-5 sets in total.
- Flat Bench Press. 4 Sets to failure targeted at 6 reps.
- Incline Bench Press. 4 sets to failure targeted at 6 reps.
- Cable Flies. 4 Sets to failure targeted at 8 reps.
- Seated Chest Press Machine. 15 reps left arm only, 15 reps right arm only, 15 reps alternating sides, 15 reps both arms together.