One of my favorite Chest workouts to date.

[Slazenger07]

Ive been using this workout I made up for my chest recently and Im experiencing big, tight pumps and strength gains. Not to mention satisfying soreness. Chest has always been one of the more difficult muscles for me to develop, so Im always striving to make a great chest workout.

Flat Bench Press 3 sets 3-6 reps
Incline Dumbbell Press 3 sets 6-10 reps
Pec Deck Flys 3 sets 6-10 reps
Pushups 3 sets (clinched fists)

If youve been looking for a great chest workout check this out. Use a weight that will allow your muscles to fail in the rep ranges Ive listed.

 

[ogruskie]

Ive been using this workout I made up for my chest recently and Im experiencing big, tight pumps and strength gains. Not to mention satisfying soreness. Chest has always been one of the more difficult muscles for me to develop, so Im always striving to make a great chest workout.

Flat Bench Press 3 sets 3-6 reps
Incline Dumbbell Press 3 sets 6-10 reps
Pec Deck Flys 3 sets 6-10 reps
Pushups 3 sets (clinched fists)

If youve been looking for a great chest workout check this out. Use a weight that will allow your muscles to fail in the rep ranges Ive listed.

Thanks for the workout. It looks a bit exhausting, no? I'm currently doing Starting Strength with a few supplement exercises. I might have to have a day with emphasis on the chest...

 

[Deleted member 22147]

That looks like a pretty basic routine.

I work my chest twice per week, one day for the lower chest, the other for the upper chest.

That's the thing with exercise, do what works for you.

 

[maverick66]

how do work upper and lower chest? What is an upper and lower chest?

 

[ls206]

Upper chest - incline bench press,
Lower chest - decline bench press I thought..

I've read that it's best not to work out only the chest but to involve other muscle groups.

I do a 2 day workout that concentrates on the chest and upper body. Don't want to hi-jack the thread but let me know if you want me to post the workout.

 

[maverick66]

Upper chest - incline bench press,
Lower chest - decline bench press I thought..

Thats a lot of bull if you think that you can separate your pecs into two parts.

I do a 2 day workout that concentrates on the chest and upper body. Don't want to hi-jack the thread but let me know if you want me to post the workout.

Hi jack away seems the op is banned.

 

[1stVolley]

For bench press, I would definitely recommend doing rotator cuff exercises. Heavy bench pressing puts a strain on the tendons/ligaments of the shoulder and you don't want to develop rotator cuff problems.

I use an exercise band and do 10 reps, each, with arm extension and arm contraction (arm to chest), for both arms.

 

[ls206]

Hi jack away seems the op is banned.

I do 3 sets of 10 - 12 reps for each

Day 1
Bench Press
Bench Fly
Bent Over Row
Squat
Shoulder Press
Bicep Curl
Triceps Extension
Calf Raise
Sit-ups

Day 2
Press Ups (3 x max possible)
Bench Press (lower reps)
Lunge
Shoulder Press
Hammer Curl
Triceps Extension
Crunch Twist

 

[FedererUberAlles]

Thats a lot of bull if you think that you can separate your pecs into two parts.

The pecs are two parts. Clavicular and sternal.

Anyway, I like to throw in some cable crosses. Gets a good squeeze.

 

[maverick66]

The pecs are two parts. Clavicular and sternal.

you cant isolate one while working the other.

 

[OrangeOne]

I do 3 sets of 10 - 12 reps for each

Day 1
Bench Press
Bench Fly
Bent Over Row
Squat
Shoulder Press
Bicep Curl
Triceps Extension
Calf Raise
Sit-ups

Day 2
Press Ups (3 x max possible)
Bench Press (lower reps)
Lunge
Shoulder Press
Hammer Curl
Triceps Extension
Crunch Twist

You have a 2 day split and you work chest on both days? That's odd.

Another thing needing serious attention imho - assuming those are the only 2 days of your split - is the severe lack of back exercises - 4 chest exercises and only 1 back? There's also the fact you do arms and shoulders both days. It seems a 'partial split / partial full-body' program. How often do you do the above days?

 

[10ACE]

you cant isolate one while working the other.

This is redundant

Having ever lifted weights one would be familiar with working out the entire pectoral region

Weighted dips
Incline dumbbell presses
Cable crosses high to low- low to high
Flat bench

 

[ls206]

You have a 2 day split and you work chest on both days? That's odd.

Another thing needing serious attention imho - assuming those are the only 2 days of your split - is the severe lack of back exercises - 4 chest exercises and only 1 back? There's also the fact you do arms and shoulders both days. It seems a 'partial split / partial full-body' program. How often do you do the above days?

I do that for 2 days a week with a day break between. (what do you mean by "split"?)
I'm not so clued up on weight training regimes so I'm happy for the criticism. Anything you would suggest? I am doing to the exercises to build up the chest so that's why there are so many.