Bodybuilding Chest Workout for Quality Size


As you know if you’ve been following me, I’ve been doing strength and conditioning style workouts for over six months. I decided it was time to change things up. That said, I’m going to share today’s bodybuilding chest workout with you.

I will write a post soon explaining why I’ve gone back to bodybuilding style workouts. But for this post, I want to stick to this chest workout for size.

I’m going to break this up into three sections:

  1. The chest exercises I did and why I chose them
  2. Feeling the muscle work and why this is imperative for muscle size
  3. My bodybuilding chest workout details (sets and reps)

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Chest Exercises for Size

275 lb Incline Barbell Press | Jason Stallworth |

Before we get into the details of my bodybuilding chest workout, I want to go over the exercises I did, and why I chose them.

Incline Bench Press – It’s been said by many pro bodybuilders that you can’t have too much upper chest. This is what many lack in their chest development. So I started out with incline bench press.

Dumbbell Press – I chose dumbbell press over bench press because you can get a greater range of motion with dumbbells. I also feel that I can better contract my chest muscles with dumbbells.

Hammer Strength Incline Press – This is my favorite machine for chest as it forces the muscle to work. And on this exercises, I chose to do uni-lateral reps by doing one arm at a time while holding the weight out in front of me with the other arm.

Incline Dumbbell Flyes – I did these slightly different by keeping my palms faced out, almost like a press. And I brought the dumbbells together higher, which hits that upper part of your chest.

Dumbbell Pullovers – Dumbbell pullovers is considered an old school chest exercise. I like to end my bodybuilding chest workouts with these because it helps give your chest that ‘stand-out’ look.

Feel Your Chest Muscles Work

Dumbbell Pullovers - 1

No, I don’t literally mean feel yourself while you’re working out! Though I have seen some strange things in the gym.

This means force your chest to move the weight. I’ve said this in countless blogs and articles; don’t just move the weight from point A to point B. You should feel your muscles working throughout every part of the rep.

You have to develop that mind-to-muscle connection. Without making your muscles do the work, you’re just going through the motions and not getting the most out of your workout.

This is imperative when training for muscle size. And this may mean you have to go a little lighter. But that’s part of bodybuilding; making the weight feel heavier than what it is by forcing your targeted muscles to do the work.

Bodybuilding Chest Workout

Incline Dumbbell Flyes

  • Incline Bench Press
    • 5 sets x 8-10 reps
  • Dumbbell Press
    • 3 sets x 10 reps, 1 set x 15 reps
  • Hammer Strength Incline Press
    • 3 sets x 10 reps
  • Incline Dumbbell Flyes
    • 3 sets x 12 reps
  • Dumbbell Pullovers
    • 3 sets x 12 reps

This bodybuilding chest workout for size took about 45 minutes to complete. The rest time between sets was about one minute in the beginning until I got to flyes and pullovers, which I rested about 30-45 seconds between sets.

If you’re currently doing bodybuilding style workouts, you should definitely try this on your next chest day. Though it looks like a typical workout, remember, you’re forcing the muscle to work for every rep and that changes everything.

Train with Passion,


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About the Author Jason Stallworth

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