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Chest Training Workouts & Articles

Chest Training Articles: Chest training is the second most popular training that most aspiring bodybuilder or powerlifter naturally gravitate towards. Everybody want a big bench. Building a very well formed adn defined muscular chest from top to bottom, side to sternum exemplifies power and exudes confidence. Use these routines and obtain the chest development that few achieve and other admire!

Exercise / Beginner Routine # of Sets # of Reps
Barbell Bench Presses 3 sets 10-6* reps
Barbell Incline Presses 3 sets 8-10 reps
Printable Log


Exercise / Intermediate Routine # of Sets # of Reps
Barbell Bench Presses 4 sets 8-10 reps
Barbell Incline Presses 3 sets 12-6* reps
Flat Flyes 2 sets 8-10 reps
Printable Log


Exercise / Advanced Routine # of Sets # of Reps
Barbell Incline Presses 5 sets 12-8* reps
Dumbbell Bench Presses 4 sets 12-8* reps
Parallel Bar Dips 3 sets 12-8* reps
Flat-Bench Flyes 3 sets 8-10 reps
Printable Log


*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.* All working sets should be performed with as much weight that can be handled correctly.

 

Chest Training Workouts and Tips! 8 x Mr. Olympia Ronnie Coleman

Chest training is more about precision than just moving big weights. Much like shoulders to much emphasis on poundage when training chest almost always leads to aches, pain, discomfort, and even career ending muscle tears. So use weights that can be felt in the target area and not some auxiliatory muscle. Even when power training weights should be calculated and targeted for just those reasons. What we have listed below are some of the absolute complete chest development for power or sheer muscle size. These training workouts there are some of the very best bar none!

> Top Chest Training Tips:
  1. Move From Top to Bottom: Remember your NOT a powerlifter, so when you have progressed from the intermediate stage of training after 18 moths of dedicated lifting flat bench presses should be moved off the top of your list. Starting with a variation of incline presses as you main exercise emphasizes balance in chest development. You should be working your chest: Top, Middle, Bottom. Example: Incline Presses, Bench Presses, Dips.
  2. Slow it Down: When working your chest for quality growth you should be slow down the reps and feeling your pecs stretch and contract at opposite ends of the movements. KILL the momentum BS!
  3. Prioritize the Weak: Another reason we prioritize the upper chest is that it is almost always the weakest part of the chest development. Attack your weak area when your the freshest!
  4. Watch the Volume: Your chest is a good size muscle to train, but it is not your glutes, or thighs so performing 16 sets of chest isn't gonna stimulate any additional growth! Performing marathon training sessions open your body up for injury, and the last thing your want is a torn pectoral muscle!
  5. The Stretch is Key: The key to building a wide thick chest is the stretch you achieve during the performance of each exercise. A good controlled stetch in all your exercises followed by a strong contraction at the top or beginning will recruit more muscle growth than just moving more weight from point A to point B.

More Chest training workouts ---------

 

Exercise/ Routine #1 # of Sets # of Reps
Barbell/Dumbbell Incline Presses 5 sets 12-6* reps
Flat Bench Presses 5 sets 10-6* reps
Incline Flyes 4 sets 10-12 reps
Cable Crossovers 4 sets 12-15 reps
Printable Log


Exercise/ Routine #2 # of Sets # of Reps
Dumbbell Bench Presses 4 sets 8-10 reps
Dumbbell Incline Presses 4 sets 8-10 reps
Flat/Incline Flyes 4 sets 8-10 reps
Cable Crossovers 3-4 sets 10-12 reps
Pullovers 3-4 sets 10-12 reps
Printable Log


Exercise/ Routine #3 # of Sets # of Reps
Barbell Bench Presses 3 sets 6-8 reps
↑  ↓  SUPER SETTED
Incline Dumbbell Presses 3 sets 6-8 reps
Dumbbell Bench Presses 3 sets 6-8 reps
↑  ↓  SUPER SETTED
Incline Barbell Presses 3 sets 6-8 reps
Flat Flyes 3 sets 6-8 reps
Dips 4 sets MAX reps!
Printable Log


Exercise/ Routine #4 # of Sets # of Reps
Dumbbell Incline Presses 5 sets 12-5* reps
Bench Press to Neck 4 sets 12-6* reps
Decline Barbell Presses 4 sets 12-6* reps
Cross Bench Dumbbell Pullovers 2-3 sets 10-15 reps
Printable Log


Exercise/ Routine #5 # of Sets # of Reps
Bench Presses 4-5 sets 5 reps
Incline Barbell Presses 4 sets 5 reps
Flat Bench Dumbbell Flyes 3 sets 6-8 reps
Barbell Pullovers 3 sets 12-15 reps
Printable Log


Exercise/ Routine #6 # of Sets # of Reps
Incline Barbell Presses 4 sets 10 reps
Hammer Strength Bench Presses 5 sets 8 reps
Decline Barbell Presses 4 sets 10 reps
Cable Crossovers 2-3 sets 10 reps
Printable Log


Exercise/ Routine #7 # of Sets # of Reps
Incline Dumbbell Presses 4-5 sets 8-10 reps
Bench Presses (to neck) 3-4 sets 8-10 reps
Parallel Bar Dips 3-4 sets 10-15 reps
Flat Bench Flyes 3-4 sets 8-10 reps
Printable Log


Power Workouts!

All power workouts should include some form of rotator cuff work due to the taxing effect of limit lifts in the bench press to strength it and prevent injury.

Exercise/ Routine #8 # of Sets # of Reps
Barbell Bench Presses 6 sets 10-2* reps
Decline Bench Presses 5 sets 12-8* reps
Dumbbell Incline Presses 3 sets 10-12 reps
Printable Log


Exercise/ Routine #9 # of Sets # of Reps
Bench Presses (Variable Hand Spacing) 5 sets 5 reps
Barbell Incline Presses 5 sets 6 reps
Barbell Pullovers 5 sets 10-12 reps
Printable Log


Exercise/ Routine #10 # of Sets # of Reps
Bench Press For Time 5 sets Max reps perfomed in 15second interval @ 60-65% max
Decline Presses 5 sets 12-6* reps
Dumbbell Bench Presses 5 sets 12-6* reps
Printable Log
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