Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
The most popular day at the gym is, without a doubt, chest day. That's mainly due to the pecs being the most popular muscle there is. In fact, many a meme has circulated social media, mocking gym-goers' obsession with chest day.
Now, we know that you're giving all of your muscles equal love and attention in your workout split, as no one wants a jacked upper body paired with chicken legs. But that doesn't mean you can't have a favorite muscle group.
If the pecs are your favorite, you're going to love this routine. If the chest is your least favorite, you may not love it, but you still need to do it. After all, we just got done talking about how equally-developed muscles are essential to an awesome physique.
Whether you love them or hate them, you have to do them. And we can't think of a better way than following this ultimate chest workout routine.
Chest day is here. Do you know what you're doing?
Table of Contents:
- The Ultimate Chest Day Workout Routine
- Programming Tips
- How to Progress Your Chest Workouts
- When to Progress Your Chest Day Workout
- Chest Muscle Anatomy & Function
- Benefits of a Chest Day Workout
- Drawbacks of Chest Day Workouts
- Training Variables for Chest Day Workouts
- Best Equipment For Chest Day Workouts
- 6 Best Chest Exercises
- Alternative Exercises For Chest Day
- How to Switch Up Your Exercises
The Ultimate Chest Workout Routine
Since the chest workout routine is the star of this show, I'm going to highlight it first, so you can see what you're getting into.
But, it's important to continue reading after this, as I'll explain key programming tips and variables, how to perform each exercise, and how to continue progressing.
Best Chest Workout Routine:
|
Exercise |
Sets |
Reps |
|
Incline Bench Press |
5 |
5 |
|
Chest Dips |
4 |
6-8 |
|
Flat Bench DB Press |
3 |
8-10 |
|
Cable Fly (2 Angles)* |
4 (2 sets per angle) |
8-12 |
|
DB Pullover |
3 |
8-12 |
|
Pinch Press |
1 |
AMAP |
Programming Tips
Training the chest is pretty straightforward, but there are a few key tips that will help you make the most out of your training.
1) Lower Slowly & Raise Quickly:
You don't need to worry about bringing out a stopwatch or anything to time your tempo when training your chest. However, do follow this basic advice.
When the bar lowers, use a slow, controlled manner. This takes advantage of the eccentric reaction while also keeping the load under control. Keep in mind that with a lot of chest exercises, the load is coming down onto the body, so being in control is key.
Once you've come down all the way, push up with as much force as you can. The load will be heavy enough so the implement won't move that fast. However, pushing with maximal intensity can recruit more muscle fibers which may contribute to more muscle hypertrophy.
2) Use A Full Range Of Motion:
Pressing exercises are one of the most common places a lifter's range of motion falls short. If you don't believe me, the next time you're at the gym, pay attention to the arms of a lifter performing bench presses.
Chances are they stop a few centimeters before their arms are fully extended. Or, they will stop before they lower far enough. While this is better than nothing, you definitely want to train the muscle through the entire range of motion.
How to Progress Your Chest Workouts
To make gains with this workout, you will use progressive overload to add more weight and a greater stimulus. To do this, you'll increase your load and reps.
The first way to progress is to simply add weight. Adding weight is the easiest and most effective way to progress as it's measured so easily. To do this, add two 10-pound weights to an exercise if you are able to complete the entire rep scheme. I strongly recommend you progress slowly with less weight, as this will ensure consistent progress.
However, this strategy only works efficiently for your first couple of exercises. After this, you'll be fatigued, which can affect your performance. Therefore, you'll use a mixture of load and reps.
When you're increasing reps, stay within the prescribed rep range. For example, if you've prescribed 8-10 reps, don't perform 15 reps. If you can do more than 10, it means it's time to add a load until your reps fall into the prescribed range.
You will then use that load and increase the number of reps you can do.
When to Progress Your Chest Day Workout
Everyone will find success with this program for a different length of time. That said, my general recommendation for following a program is 4-8 weeks.
Pay attention to how you feel and your progress as you lift. If you were progressing for the first few weeks and then find yourself stalling, switch it up.
Mind you, this advice does not include beginner lifters. New trainees should follow a basic program for 4 months or so. As the stimuli are so new, they should be able to build muscle and improve muscular strength relatively easily.
Chest Muscles Anatomy
Your pectoral muscles, the technical name for your chest, are one of the predominant muscles in the upper body. What most people don't realize is that there are actually two different sets of pectoral muscles. Known as the pectoralis major and the pectoralis minor, these are what make up your pecs.
The pectoralis major muscles resemble a fan that is attached to the humerus and fans out across the chest on the upper body. The pectoralis major muscle has two heads, the clavicular head and the sternocostal head.
The clavicular head is also commonly referred to as the upper chest and is the smaller of the two. Your sternocostal head is the larger head that makes up the middle and lower end of the pec. This is what also makes up your lower chest.
Compared to the pectoralis major, the pectoralis minor is significantly thinner. It lays beneath the pectoralis major with its origins on the 3rd to 5th ribs, near the costochondral junction. Its insertions are located on the superior surface of the coracoid process of the scapula.
The primary job of the pectoralis minor is to assist in stabilizing the scapula.
Additional chest muscles:
In addition to your actual pecs, two other muscles are associated with them. One of those is the muscle known as the serratus anterior. It's found on the lateral side of the body, just below the chest. Sometimes known as the "ribcage muscle," it runs over the ribs.
Its primary action is to rotate the scapula so that the arm can flex greater than 90 degrees. In addition, it helps to stabilize the scapula.
Another muscle associated with the chest is the subclavius. Found just below the clavicle, the subclavius is a tiny muscle that gives minimal protection to the network of nerves in the surrounding area.
What Are The Functions of the Chest Muscles?
Your chest plays several major roles. Here's a closer look.
- Horizontal Adduction: The primary function of the chest muscles is to promote horizontal adduction of the shoulder. This occurs when your arms are lifted and then brought in toward the middle of the body. Think of a hug or performing a cable fly. Actually, this is what makes the cable fly such an effective exercise.
- Shoulder Flexion: Your chest muscles also play a small role in shoulder flexion. Shoulder flexion occurs when your arms are raised in front of your body.
Benefits of A Chest Day Workout
Training the chest is a must for everyone. It improves aesthetics, increases your overall strength, and optimizes performance.
1) Improve Aesthetics:
There's a reason the chest is considered a "show" muscle. It's because people like to show it off. On the contrary, there's a reason that having a "bird chest" is one of the worst insults you can give a lifter. A well-developed chest is a sure sign of a true lifter.
The chest plays a massive role in the overall aesthetics of a man and can make or break his appearance.
2) Increases Strength:
The chest is one of the largest muscles in the upper body and is pivotal in overall upper-body strength.
For this reason, training the chest with specificity, rather than incorporating it in an upper body workout, makes a massive difference. This is also why I include real strength training in this program.
3) Improves Performance:
Your chest muscles are essential for a large range of movement patterns, including:
- Pushing
- Throwing
- Front carries
- Swimming
In addition, by training your chest, you're going to improve all of your lifts that use pushing movements.
Drawbacks of Chest Day Workouts
Training the chest is always a great idea. In fact, it's mandatory. Therefore, there aren't a ton of drawbacks. Rather, there are some things you should be aware of.
The first possible issue is if you're unnecessarily prioritizing the chest. While you should definitely train the chest, you shouldn't train it when you're supposed to be training other exercises. This boils down to not neglecting any of your muscles.
A well-developed chest paired with a non-existent back is a recipe for disaster, both aesthetically and performance-wise.
Training Variables For a Chest Day Workout
Let's look at the variables to include in a chest day program.
1) Varied Rep Ranges:
In order to optimally train your chest muscles, you need to hit all training variables. By this, I mean strength training, muscle hypertrophy, muscle endurance, and everything in between.
To do this, use a range of loads, including some ultra-high reps and burn-out finishers.
2) Use Several Implements:
There's the right tool for every job.
While I do believe in a hierarchy of equipment, it's important to keep in mind that every piece of equipment can add a slightly different stimulus and lead to different adaptations.
What does this mean? If you can, use a range of equipment when training.
Best Equipment to Use For Chest Day
This is the equipment you will need for this program. And don't worry, you don't need any crazy contraptions. Every piece of equipment is a basic piece that every decent gym has.
- Incline Bench & Flat Bench: The first couple of pieces of equipment are actually benches. You need a flat and incline bench OR an adjustable one. I prefer an adjustable one, as you can alter the angle here and there for some slight variation, but either will do.
- Barbells: Barbells are for the bench press. In addition, while not included in this main workout, you can use a barbell for landmine presses.
- Dumbbells: Dumbbells are my preferred implement when training in moderate-high rep ranges. This is because the single dumbbell requires more stabilization and muscle activation. You'll use these for your dumbbell bench press and dumbbell pullover.
- Cable Crossover Machine: Ahh, my favorite. The cable crossover allows you to perform many exercises, but you'll primarily use it for the cable fly. I prefer it over dumbbells as it allows for a smooth, consistent resistance.
6 Best Chest Exercises For Your Chest Routine
Let's get into your exercises in more detail. If you want to grow your chest, you need to do these moves, and you need to do them correctly.
1. Barbell Incline Bench Press:
Rather than the flat bench press, your main chest exercise will be the incline bench press. One reason is people simply don't train it enough. An incline bench puts a tad more emphasis on your upper chest muscles, helping you to really fill out your pecs.
How to do the Barbell Incline Bench Press:
- Set up an incline bench so it sits at approximately a 45-degree angle.
- Sit on the bench with your feet flat on the ground while your butt and upper back are firmly planted on the pad.
- Have your body situated so that your eyes sit directly under the bar.
- Use an overhand grip to grab the barbell. Place your hands slightly wider than shoulder-width apart.
- Unrack the barbell and bring it forward until it's over your chest.
- Let the barbell lower slowly to the upper chest, just above the nipple.
- As the barbell lowers, keep your elbows tucked into your body. They should be at approximately a 45-degree angle.
- Raise the barbell to the starting position, and repeat.
2. Chest Dips (Gironda Dips):
I love dips and firmly believe it's one of the best, perhaps the best, exercises for your chest and triceps. In order to hit the chest more, you'll make a simple adjustment, which basically amounts to leaning forward slightly.
Also known as the Gironda dip, it was used heavily by Arnold Schwarzenegger, who claims it greatly impacted his chest.
How to do Chest Dips:
- Get in between a set of parallel dip bars, grabbing one bar with each hand. Wrap your hand around so that the meat of your hand is on top of the bar. Keep your forearm directly above the dip bar so that it drives straight down.
- Jump up so that your arms are fully extended.
- Tuck your chin into your chest.
- Straighten your legs and lift them slightly while leaning forward.
- Lower your body with your elbows farther out than a normal dip. Your goal is to create horizontal adduction.
- Lower until your upper arms are parallel with the ground, then power your body up until you reach full extension with your arms straight.
3. Flat Bench Dumbbell Press:
Your next big exercise is a flat bench press using dumbbells. Dumbbells require more muscle activation to help stabilize the load in the chest press, which may lead to greater muscle hypertrophy.
How to do Flat Bench Dumbbell Press:
- Set up a flat bench, and grab a pair of dumbbells.
- Lay down on the bench with your body flat. Have both feet flat on the ground while your butt and upper back are firmly planted on the bench.
- Bring the dumbbells up to your body. Your starting position has your arms extended straight over your chest with an overhand grip.
- In a controlled manner, lower the dumbbells to your outer chest. Do so in a mild arc so that the inside of the dumbbell hits the outside of your chest.
- As the load lowers, keep your elbows close to the body at a 45-degree angle.
4. Cable Fly:
This is my favorite cable chest exercise. The cable chest fly does a great job isolating the pecs using horizontal adduction.
These directions discuss the horizontal chest cable, but you'll notice I tell you to hit your chest from two different angles, so for a few of your sets you could start high or low, in the workout. These types of strategies are what will lead to a bigger chest.
How to do Cable Flys:
- Set up cables with two single-hand attachments that are around shoulder height.
- Place one foot forward to allow for a solid stance. Grab the handles with a neutral grip.
- Stretch out your arms but keep them slightly flexed. There should be a very slight bend in your elbows.
- Perform horizontal adduction by pulling your arms to the center of your body. It should look like you're giving a big hug. Keep the same amount of bend in your elbows.
- Pull until your hands touch, then slowly let the weight back.
5. Dumbbell Pullover:
The dumbbell pullover is a classic old-school exercise that uses shoulder extension to carry a load from overhead to above your body. If you want a jacked chest, you need this move.
How to do the Dumbbell Pullover:
- Place your upper back on a flat bench and lift your torso up as if doing a hip thrust. Your neck and head will be off the bench.
- Pick up a heavy dumbbell and bring it to your chest.
- Grab the dumbbell by holding one end with two hands, then raise it above your chest.
- Let the dumbbell drop behind your head. Keep your arms extended with a slight bend in your elbows.
- Come all the way down, continuing to maintain a slight bend in your elbows.
- Once the dumbbell has traveled as far down as possible, flex your chest to pull the dumbbell back overhead.
6. Pinch Press (Svend Press):
To make your chest workout complete, utilize the pinch press as your workout finisher. This exercise uses an isomeric hold in a horizontal adduction movement pattern. As an added bonus, you're still using a pressing motion to add even more stimulus.
How to do the Pinch Press:
- Set up a flat bench with a dumbbell or weight plate. Or, you can perform this exercise standing.
- For the lying version, lay down on the bench and bring the load to your chest.
- You will then hold the implement by squeezing it. If you're using a weight plate, you will simply squeeze by placing your hands on both sides. If you're using a dumbbell, you will place your hands on either head and squeeze.
- For the standing version, squeeze your weight in front of your body. During the contract, your arms should be relatively straight. Make sure your shoulders remain down and your chest up the entire time.
Alternative Exercises for a Chest Day Workout
Wondering which exercises to choose when it comes time to change your plan? The good news is that just about all chest exercises are good at providing an effective stimulus, assuming the exercise isn't some sort of experimental nonsense.
Here are some of my favorites for a chest workout.
- Close Grip Bench Press
- Incline Barbell Bench Press
- Incline Dumbbell Press
- Barbell Bench Press
- Floor Press
- Landmine Press
- Push-up
- Machine Press
- Smith Machine Press
- Dumbbell Bench Press w/ Alternating Isometric
- Pec Deck
- Lying Pullover w/ Rope
Looking for even more inspiration? Check out our articles on the best dumbbell chest exercises and these cable crossover alternatives for additional ideas.
How to Switch Up Your Exercises
When you're ready to switch up your routine, here are some ideas of exercises you can use in place of the ones I put in the original routine. But, don't feel tied to this!
If you have another way you'd like to structure your progression plan, go for it. I've given you all of the tools to put together your own routine.
- Incline Bench Press: Floor Press
- Chest Dips (Gironda Dips): Incline Bench Press (Close Grip)
- Flat Bench Dumbbell Bench Press: Flat Bench Dumbbell Press w/ Alternate Iso
- Cable Fly: Pec Deck
- Dumbbell Pullover: Lying Pullover W/ Rope
- Pinch Press (Finisher): Push-Up
The Best Strategy For Training Your Chest Effectively
You've now only got the perfect chest workout, but all of the tools you need to continue achieving pec muscle growth.
The reason we asked through all of the programming tips, training variables, and exercise instructions is that we at SET FOR SET want you to not only know what you're doing but understand why you're doing it.
So, take this best chest workouts plan, use it until you need a new one to continue progressing, and then you can put together your own effective chest workout following the information we covered today.
Chest training just got a whole lot more exciting!
Looking for a chest routine you can do at home? Check out our At Home Chest Workout!
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
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Garett Reid
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