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Bodybuilding Workouts - Chest Bodybuilding Workout Routines

Build Your Chest in Record Time with these Chest Bodybuilding Workouts

By

A Well Developed Chest

A Well Developed Chest

Photo Credit: Lina Rivera (c)2008
Advanced Bodybuilding Chest Workout

At this level you will use periodization to get the best results in terms of muscle mass and strength. You will be performing your chest workouts twice a week.

Chest & Back (Wednesday/Saturday)

Week 1
Incline Dumbbell Bench Press 4 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)

Week 2
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)

Week 3
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)
Dumbbell Bench Press 3 sets x 10-12 reps (1 min rest)

Week 4
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)
Dumbbell Bench Press 3 sets x 10-12 reps (1 min rest)
Incline Flyes 3 sets x 10-12 reps (1 min rest)

Weeks 5-8
Modified Superset:
Incline Barbell Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)
Back Exercise of your choice 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Modified Superset:
Flat Bench Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)
Back Exercise of your choice 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Training Notes:

  • In a modified superset, rest the prescribed amount of time after the first set of exercise #1 is performed. Then perform the first set of exercise #2 resting the prescribed time. Go back to exercise #1 in the superset continuing this pattern until both exercises are executed for the prescribed amount of sets.
  • Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
  • Perform this workout as part of a split routine where you work out either six days a week or three days on and one day off. Split your muscle groups in the following manner:

    Day 1-Shoulders and Arms (Monday/Thursday)
    Day 2-Legs (Tuesday/Friday)
    Day 3-Chest, Back, and Abs (Wednesday/Saturday)

    -or-

    Day 1-Shoulders and Arms
    Day 2-Legs
    Day 3-Chest, Back, and Abs
    Day 4-Rest
    Day 5-Start the routine again with Day 1 workout

Competitive Bodybuilding Chest Training Routine

Alternate between the following three chest workout routines. You will perform your chest workouts anywhere from once every five to seven days. At this level, you should know what your recovery capabilities allow and you will also periodize your workouts based on how your body feels. However, I will provide repetition ranges in order to give an idea of what a competitive bodybuilding chest routine should look like.

Chest Workout #1
Incline Dumbbell Press 4 sets x 6-8 reps
Flat Bench Press 4 sets x 8-10 reps
Chest Dips 3 sets x 10-12 reps
Incline Flyes 3 sets x 12-15 reps
High Pulley Cable Flyes 3 sets x 15-20 reps
Dumbbell Pullovers 3 sets x 15-20 reps

Chest Workout #2
Dumbbell Pullovers 3 sets x 12-15 reps
Incline Barbell Press 4 sets x 10-12 reps
Chest Dips 3 sets x 8-10 reps
Flat Dumbbell Press 4 sets x 10-12 reps
Flat Flyes 3 sets x 12-15 reps
Low Pulley Cable Flyes 3 sets x 15-20 reps

Chest Workout #3
Flat Dumbbell Press 4 sets x 6-8 reps
Incline Dumbbell Press 6 sets x 10-12 reps
Chest Dips 3 sets x 15-20 reps
Incline Flyes 3 sets x 12-15 reps
Pec Deck Machine 2 sets x 15-20 reps

Training Notes:
  • Rest 60-90 seconds in between sets.
  • Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
  • You may superset some of the exercises above. For example, in Workout #3 you could do a good superset of chest dips and incline flyes.
  • Perform this workout as part of a split routine where you work out your body parts every 5-7 days. At this level, you would know what routine you need to design based on what the strength and weaknesses of your body are. However, I can offer a few sample split routines that I have used with great success:

    Day 1-Chest/Calves
    Day 2-Hamstrings/Abs
    Day 3-Shoulders/Arms
    Day 4-Quads/Abs
    Day 5-Back/Traps
    Day 6-Start back at Day 1 (take a rest day when needed)

    -or-

    Day 1-Chest/Calves
    Day 2-Hamstrings/Abs
    Day 3-Shoulders/Arms
    Day 4-Quads/Abs
    Day 5-Back/Traps
    Day 6-Rest
    Day 7- Start back at Day 1

    -or-

    Day 1-Chest/Calves
    Day 2-Hamstrings/Abs
    Day 3-Shoulders/Traps
    Day 4-Arms
    Day 5-Quads/Abs
    Day 6-Back/Traps
    Day 7-Rest
    Day 8-Start back at Day 1

About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.

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