Posted 30 September 2014 by Alex Stewart

5 Chest Building Workouts


For Strength And Size

chest building.jpg

1. Upper Chest Day

  • Incline Barbell Bench Press: 3 sets x 4-6 reps
  • Incline Dumbbell Bench Press: 3 sets x 8 reps
  • Incline Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

2. Middle Chest Day

  • Flat Barbell Bench Press: 3 sets x 4-6 reps
  • Flat Dumbbell Bench Press: 3 sets x 8 reps
  • Flat Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

3. Lower Chest Day

  • Decline Barbell Bench Press: 3 sets x 4-6 reps
  • Decline Dumbbell Bench Press: 3 sets x 8 reps
  • Decline Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

4. Barbell Strength Day

  • Flat Barbell Bench Press: 3 sets x 4-6 reps
  • Incline Barbell Bench Press: 3 sets x 4-6 reps
  • Decline Barbell Bench Press: 3 sets x 4-6 reps
  • *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

5. Dumbbell Size Day

  • Incline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Decline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Flat Dumbbell Bench Press: 3 sets x 8-12 reps
  • *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

CutAndJacked Apparel

cutandjacked shirt 1.jpg

Want to grow your social media?

Purchase any item of our merch and get a free shoutout on our Instagram and Facebook stories.  Post a photo of you wearing your purchase and using hashtag #cutandjacked and tagging @cutandjacked

 

Subscribe To Our Free CutAndJacked.com Newsletter To Unlock Your Hip Flexors, Gain Muscle & Lose Fat

  • Learn how to unlock your hip flexors
  • Eliminate joint and back pain
  • Learn about the #1 activity making you look fat
  • Learn the best stretch to do if you sit all day
  • Achieve a stronger deadlift and squat
  • Unleash your inner athlete

     
     
     

    We respect your privacy. Unsubscribe at any time.