If you want to build a massive chest you have to use heavy weights but you also have to make sure you feel the muscle in every rep. In other words, go heavy, but don’t max out on every set. Look in any gym and you’ll see the flat benches taken up. This is especially true on Monday which seems to be international chest day in most every gym.
You should also focus just as much on incline movements for upper chest development as this is a common area that many lack. Below you’ll find a basic chest workout and links to several of my advance chest workouts that you can integrate into your training routine.
Basic Chest Workout
This is a great starting point for a solid chest workout. But it’s also good to use if you’re short on time or if you’re taking a break from extremely intense workouts. The fits 2 chest exercises are heavy compound movements which you’ll go up in weight about 10 lbs or so each set. You’ll finish with a flye movement to stretch out your chest muscles which you’ll also want to focus on muscle contraction at the peak of each rep.
|Flat Barbell Bench Press||3||12, 10, 8|
|Incline Dumbbell Press||3||12, 10, 8|
|Flat Dumbbell Flyes||3||12|
Advanced Chest Workouts
Dynamic Chest Workout – Unique mix of presses and flye movements.
FST-7 Style Chest Workout – Popular bodybuilding training style using multiple sets at the end of your workout (2 FST-7 workouts included).
Hammer Strength & Dumbbell Chest Workout – Alternative if you need a break from barbell bench press or have shoulder problems.
Massive Chest Workout – Builds solid muscle mass.
Powerbuilding Chest Workout – Combines powerlifting and bodybuilding training styles.
The Bench Press Page: All about bench pressing!
Ultimate Chest Blast – This chest workout is simple with basic exercises yet uses multiple techniques for getting stronger and gaining muscle.
Upper Chest Workout – All incline chest exercises; good for every other workout or a 2nd chest day.