How to Do a Chest Workout Routine

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By sonni57
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Chest Workout

If you have a good chest workout routine your chest will have better muscle development. It's important to take this into consideration so that the upper chest and lower chest are equal. Many weight trainers work their upper chest only. They do the barbell bench press and that's it.

Difficulty: Moderate

Instructions

Step 1

Flat bench

Whether you want to build or get ripped a good chest workout routine is a must. If you're an experienced weight lifter you know that more weight less reps builds muscle, and more reps less weight defines muscle. This is basic weight training 101!

However, if you want a well developed chest you need to do more than just bench press. Many people don't seem to realize this and complain about how their bench isn't where they want it to be.
Step 2

Incline dumb bell Press

Of course, flat bench is part of a chest routine, but only a part. That said, we'll move along to the warm up. Always warm up before you weight train or risk injury. You can do cardio to warm up for 10 minutes or so then do a few chest machines using light weight reps. Once ready to tackle the weight room go for the free weights first they are harder due to balance and isolating muscle groups.

Incline is first, it's harder due to using smaller muscles in the upper chest. If you do hardest exercises first you can lift more weight. If you do flat first the upper chest will be fatigued and you won't be able to lift as much weight. If building do 5-6 reps max 3 sets. I also super set my sets doing them back to back no rest. For cuts do 10-12 reps 3 sets with super set technique.
Step 3

Weighted Dip

Immediately following the incline press you do decline press for the lower chest. You can also do dips, weighted or not, and make sure you lean forward or too much focus will be on the tricep muscles. Once again if you're building do 3 sets of 5-6 reps; 10-12 for definition.

Keep in mind a good chest workout routine requires strict form, if the weight is too heavy to stay strict then you need to lower it. If you can super set then do so, super setting can be very difficult if you're not in tip top shape.
Step 4

Incline Dumb bell Flies

The next exercise is incline dumb bell flies. It's best to stick to same reps, same sets until you know you're ready to move up in weight, or until you change fitness goals. Once you primarily work with free weights you get stronger because you're isolating muscles and forcing them to work independently. Then, you will be able to bench press more weight!
Step 5

Decline Dumb bell Flies

Last 3 sets work lower chest. As you may have figured out we're alternating upper and lower, so if you did dips the last 3 sets do decline dumb bell presses this time. For best results a chest workout routine should be done no more than twice a week. If you work major muscle groups more than that they may get over trained.

To see proper form go to youtube and you will learn exactly how to perform these exercises. When you do a chest workout routine it's best to only do one other muscle group, I do back and chest. If cuts and strength is what you're after this routine is for you.