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Bodybuilding Workouts - Chest Bodybuilding Workout Routines

Build Your Chest in Record Time with these Chest Bodybuilding Workouts

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Side Chest

Side Chest

Photo Credit: Lina Rivera (c)2008
Since I get so many questions asking for good bodybuilding chest workout routines, below are several chest workouts that can be performed depending on your level of bodybuilding experience. One workout is for beginners, one for intermediates, and the other one is for advanced bodybuilders. The last chest workout routines are for competitive bodybuilders or for highly advanced bodybuilders who want to challenge themselves and try them out.

As always, keep in mind even though these routines will add size to your chest, provided that you follow a proper bodybuilding diet, no amount of chest training will give you a chiseled pectoral look unless you have lost enough body fat to display those muscles. Losing body fat depends entirely on what your diet plan looks like along with your cardiovascular exercise program.

Beginners' Bodybuilding Chest Workout

Monday
Incline Bench Press
Dumbbell Bench Press

Wednesday
Incline Dumbbell Bench Press
Chest Dips

Friday
Incline Dumbbell Flyes
Flat Dumbbell Bench Press

Training Notes:
  • Perform 2 sets per exercise of 10-12 repetitions with good form.
  • Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
  • Only rest 60 seconds in between sets.
  • Incorporate these workouts in a full body routine.

Intermediate Bodybuilding Chest Workout

Monday
75 Degree Incline Dumbbell Press
Flat Dumbbell Press
Incline Flyes

Thursday
Incline Bench Press
Chest Dips
Flat Dumbbell Flyes

Training Notes:

  • Perform 2 sets of each exercise for 10-12 reps with good form. Go up to 3 sets per exercise after four weeks.
  • Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
  • Only rest 60 seconds in between sets.
  • Perform this workout as part of a split routine where you work out four days a week (Monday, Tuesday, Thursday, Friday) and split your muscle groups in the following manner:

    Day 1-Chest, Back, and Arms (Monday/Thursday)

    Day 2-Shoulders, Legs, and Abs (Tuesday/Friday)

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