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Posted 30 September 2014 by Alex Stewart

5 Chest Building Workouts


For Strength And Size

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1. Upper Chest Day

  • Incline Barbell Bench Press: 3 sets x 4-6 reps
  • Incline Dumbbell Bench Press: 3 sets x 8 reps
  • Incline Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

2. Middle Chest Day

  • Flat Barbell Bench Press: 3 sets x 4-6 reps
  • Flat Dumbbell Bench Press: 3 sets x 8 reps
  • Flat Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

3. Lower Chest Day

  • Decline Barbell Bench Press: 3 sets x 4-6 reps
  • Decline Dumbbell Bench Press: 3 sets x 8 reps
  • Decline Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

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4. Barbell Strength Day

  • Flat Barbell Bench Press: 3 sets x 4-6 reps
  • Incline Barbell Bench Press: 3 sets x 4-6 reps
  • Decline Barbell Bench Press: 3 sets x 4-6 reps
  • *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

5. Dumbbell Size Day

  • Incline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Decline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Flat Dumbbell Bench Press: 3 sets x 8-12 reps
  • *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

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