Best Chest Workout Routine

Chest Workout Routine

What makes me qualified to design the best chest workout routine? Well, let me tell you a little about myself. I graduated with my bachelors degree in Exercise Science and have worked as a personal trainer for some time now. But more importantly I have used my own body to test different types of workouts to see which give the best results. I have realized that certain exercises in sequence will give great results with great looking chest. Every month your chest workout should change in almost all areas. Lets start with the first months routine. For a great full body workout that includes how to get a 6 pack Click Here!

Work out your chest 2 times per week. This will give it long enough to recover from each previous session.

Workout Day 1

• Flat bench dumbbell chest presses.  You need a spotter on these if you have never done them before.  Make sure the spotter spots at the hands and not the elbows.  When you get tired with these you could drop them on you if the spot is at the elbows.  Warmup with a light weight at 60% of your estimated 1 rep max for dumbbell presses.  A good way to figure your 1 rep max is to know that each time you add 5 pounds to each dumbbell your reps will cut in half.  Or just take 60% of whatever weight you can rep 10 times.  The warmup is very important because you need to focus on keeping your chest up and out.  Don’t let the chest cave in while the shoulder raise.  Squeeze the chest when the arms are straight and make sure you can feel it in your pecs.  After the warmup you will do 3 more sets with heavier weight for a total of 4 sets.  The second set should be your heaviest set.  Use weight that will be challenging to pump out 10 reps.  Next set drop down in weight to get 10 reps again.  Aim for 10 reps in every set, this means you might start by doing 80 lbs in each hand and end by doing 65 pounds in each hand.

Once you have done the flat bench move onto a muscle group that won’t affect your chest, such as legs or stomach.  We want to give your chest some time to rest before hitting the upper chest routine.

• Incline dumbbell chest presses.  Now we will move on to your upper chest workout routine.  You will simply repeat all that you did for flat bench press but on an inclined bench.  Everyone is significantly weaker in the upper chest so you will have to lighten the weight you use by 20%.  A good looking chest can do 80% of the weight lifted on flat bench press workout when the bench is inclined.  If you can’t do this much you will need to really hit the upper pecs hard to develop your chest.