Best Chest Workout Routine
Looking to build chest muscle? Use this incredible best chest workout routine for great results.
Each and every set listed below should be done to near failure if you want to build a solid man chest. Incorporate 30-60 seconds of rest, stretching, in between your sets. Doing this will help you build well-formed pecs.
Smith Machine Incline Press – 4Sets, 10-12Reps, 60-90Sec Rest
Roll a 30-to 45-degree inclined bench into the center of a Smith machine. Grab the rod with an overhand, shoulder-span grasp. After unracking the bar, lower it to your upper chest, then press straight up.
Dumbbell Bench Press – 3Sets, 10-12 Reps, 60-90sec Rest
Lie back on a bench while holding a dumbbell with either hand. Hold them at shoulder level then press them over your chest.
Incline Dumbbell Flye – 3Sets, 10-12 Reps, 60-90sec Rest
Get an adjustable bench and set it at a 30-45-degree angle. Lie on it with a dumbbell in either hand. Set your palms to face each other by turning your wrists. Push the weights upwards, over your chest. While keeping a small bend in your elbows, spread your arms wide open. Afterward, lower your arms up to when you feel a small extension in your chest, then bring the dumbbells back together over your chest.
Bench Press – 3Sets, 10-12Reps, 60-90Sec Rest
Grab the barbell inches outside shoulder width and position your back so that there is space between the bench and the lower back. Pull the bar from the rack and lower it to your chest, stuffing your elbows 45 degrees to your sides. When the barbell touches your chest, press your feet hard against the floor, and push the bar back up.
Repeat the above best chest workout routine for incredible chest muscle gain results.
What is a Good Chest Workout Routine for Beginners?
Just getting started with working out and want to gain chest muscle fast? Here is a quick guide of the best chest workout routine for beginners. Each and every workout below is easy enough for anyone to try out.
Press-up – 5 Sets, 15 Reps, 90sec Rest
Start with your body in a straight line from your heels to head, and your hands shoulder-width apart. Lower yourself towards the ground then press back up to return to original position. Doing press-ups is the best chest workout exercise a beginner can do.
Bench Press – 5Sets, 8 Reps, 90 Sec Rest
Lie on a flat bench and hold a barbell with an overhand grip. Lower it slowly towards your chest then push it firmly back to the original position.
Spider-Man Press-up – 5Sets, 10Reps, 90Sec Rest
Get into your standard press-up position. Lower your chest to the floor then bring one knee towards your chest. Once your elbows are at a 90-degree angle, press upwards then straighten your legs to return to original position. Use the other knee for the next rep.
Dumbbell Flye – 5Sets, 8 Reps, 90 Sec Rest
Lie on a bench while holding dumbbells with either hand. Slowly lower them to the sides as far as you can. Use your chest to get back to the original position.
How Many Sets for Chest Workout?
The number of sets that you do in your chest workout routine depends on a lot of things like your age, how long you have been training, your level of fitness, your body type, and what you plan to achieve. If you are younger, have low experience at the gym, and have the small body type, you can do less than ten effective sets. If you are older, have more experience working out, belong to the larger body type, and have great chest muscle building goals, you can do over 15 sets for all chest exercises.
If you are a beginner, you can mix up your chest workouts like this:
Bench press: 3 sets 6-8 reps
Incline bench press: 3 sets 6-8 reps
Dumbbell Press: 3 sets 6-8 reps
Dips: To failure
If you are a gym pro, you can do the following chest workouts:
Incline Bench Press: 4 Sets 9-12 Reps
Barbell Bench Press: 4 Sets 8-12 Reps
Incline Dumbbell Flyes: 4 Sets 10-12 Reps
Cable Crossover: 4 Sets 8-10 Reps
You can add other chest workouts to this but make sure to pay attention to your age and level of experience when choosing your exercises. You can consult with your personal trainer to ensure you are doing the best amount of sets. Also, a set does not have to contain the stated amount of reps. You are free to change things up.