Posted
30 September 2014
by
Alex Stewart
5 Chest Building Workouts
For Strength And Size

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