These 5 chest workouts will help you grow chest bigger and do it faster than you can say bench press. It’s time to take your physique to the next level. Let’s go.
Building a big chest is important for a great physique. It can be both the easiest and hardest part of your body to build. That is why it’s smart to spend some time educating yourself about the best chest workouts out there to grow your pecs right.
It’s no secret that most guys will spend a considerable amount of time doing chest exercises like bench press in the gym trying to get big pecs. But most of them have no idea what they’re doing in the gym or at least when it comes to growing their chest.
The many important aspects of building a big chest
Doing a million different chest exercises or spending half of your workout on the bench press (please don’t be that guy) is not going to get you’re a big chest If you don’t know these simple rules.
Contraction, tempo, explosiveness, tension, isolation, rest. Click on the links to learn more about these terms and how to use them to your maximize your growth. Anyways, without further ado, let’s get it going with 5 of the best these best chest workout routines you can do.
Chest workout routine 1
Flat Bench press ( 4 sets of 8-10 reps, use a weight where the last few reps are close to failure but not to failure)
Incline DB Press ( 4 sets of 8-10 reps, Use a weight where the last rep takes you to failure)
Machine Flies ( Adjust the machine so that your arms are parallel to the floor when you do the flies, rep to failure)
Wide Grip Dip ( 4 sets of as many reps as you can do per sets)
Chest Workout Routine 2
Flat Dumbbell Press ( 4 sets 0f 10-12 reps) When you use db, rep close to failure, exercise care for yourself and those around, meaning no drop weights from high above, bring weights down gracefully.)
Barbell Incline Bench Press ( 4 sets of 8-10 reps)
Cable Flies ( 3 sets of 12 reps, note that I assume you’re using weights that are heavy enough for you to struggle on the last rep)
Close Grip Pushups ( do 5 sets to failure, hopefully you can more than 20 pushups per set)
Chest Workout Routine 3
Wide Grip Barbell Bench Press ( 3 sets of 8-12 reps)
Close Grip Barbell Bench Press ( 4 sets of of 10-12 reps)
Machine Chess Press ( Regular grip) ( 4 sets of 10 reps)
Machine Triceps Pushdowns ( 3 sets of 12-14 reps)
Barbell Upright Rows ( 4 sets of 8-12 reps)
Chest Workout Routine #4
Weighted Pushups ( Use weight vest or have your girlfriend lay on your back 😊, do 5 sets to failure)
Smith Machine Flat Bench Press ( 3 sets of 12 reps) Again use weights that make the last few reps hard. Don’t be a pansy and don’t be stupid either. Safety first. Bust the smith machine is one of safest machines you can use for chest work. Not the best but the safest.
Flat Close-grip Bench Press ( 4 sets of 8-10 reps)
Weighted Dips ( wide grip with body an angle to isolate chest) ( 3 sets to failure)
Incline Dumbbell Flies ( 4 sets of 6-8 reps, flies are excellent for inner chest targeting)
Chest Workout #5
Mid-grip Incline Barbell Bench Press ( 3 sets of 8-12 reps, again make the last reps so that you have to work hard for them, having a spotter or barbell exercises is better, as you push harder and get closer to failure)
Dumbbell Decline Press ( Make the decline angle steep enough to target your lower pec / chest area on this exercise)
Smith Machine Flat Bench Press ( do 5 sets of 6-8 reps without hitting failure)
Machine Chest Flies ( 4 sets of 8-10 reps, adjust height so your arm is at a slight angle lower to the ground)
Diamond Pushups ( Do 5 sets to failure each)
There you have it. You can incorporate these chest workouts into your routine in different ways. You can stick with one specific chest workout for 90 days then switch to another one or you can alternate between the different chest workout routines on a weekly basis to keep your much from adapting .
For most newbies to intermediate lifters, it’s best to pick one chest workout routine and stick with for 90 days before switching to another one. Alternating too quickly can overtrain you and hinder your chest growth.
Happy lifting, and remember that you need to feed your muscles well to grow your chest. A good workout without proper nutrition can only take you so far so pay as much attention to calorie intake and proper macros of protein.
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