Best Chest Workout Routine

Chest Workout Program-How to Increase Bench Press Max

Looking for a good chest workout program that will teach you how to increase bench press max? You have made it to the right place. This chest workout plan might seem pretty simple but it will make you stronger and will get you over the plateau and increase your bench press max.

You are most likely working out properly just like you have read in every magazine on lifting weights. You work out your chest 2 or 3 times a week and I bet you LOVE doing flat bench with the bar. You most likely always start on the flat bench so that you can put up the most weight possible and then you may move onto the upper chest workouts with the incline benches. You are doing great…right? No! You are falling into the exact same workout routine of every guy that works out and has a pretty good body but their chest is nothing to brag about. What I will share with you will have you wanting to do lighter weight because your chest will start getting too big for the rest of you body. Once you start building lean muscle mass on your chest it will get huge and fast so consider yourself warned.
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So what are you doing wrong? Well, chances are you have been doing the same chest workout routine for months or even years. It’s time to switch things up. You want to get just have a bigger max or do you want to have a huge, good looking solid chest? There are different approaches depending on your answer. I like to have a bit of both but I lean more to the great looking chest side to be honest.

You will be working out your chest 2 to 3 times a week so you most likely have that part right already. You will also be doing some push-up workout routines. I know, you might think you are too light or that push-ups won’t make you stronger, but you will be surprised Trust me.

Chest Workout #1

Dumbbell Presses on Flat Bench
Set 1: Warm-up with about 60% of what you can rep 10 times.
Set 2: Go Heavy, this should be your best set where you do the most weight. Go for 10 reps with the heaviest weight you can handle. I don’t recommend going too heavy until you have great control with the dumbbells and make sure you have a good spotter.
Set 3: Try the same weight from the 2nd set, you might have to drop a bit. 10 reps.
Set 4: Go a little lighter and get 12 reps.

While resting your chest a bit, go do some stomach or calves because chances are they both are in dire need of attention!

Okay, so about 6 minutes have passed and it’s time to repeat the same thing on an incline bench.

Now you will go to the fly machine and do 3 sets of weight light enough to keep great form. This means that you keep your chest bowed out and up and once you cave in your chest and your shoulder go forward to try to touch your hands together, you are done.

That is it! That’s the whole chest workout for day 1.

Chest Workout #2

Do the 7 minutes in Hell push-up challenge. Don’t stop until you get 210 push-ups. Don’t worry you will suck at it the first time but you will get better fast.

Chest Workout #3

Repeat chest workout #1

That is it. It is simple and it works. You will add inches to your chest and pounds to your max bench press. And you will have a great looking chest in a matter weeks.

Best Calf Workout Routine

Do you want to build huge calf muscles like Arnold Schwarzenegger? Well I have some killer calf workouts that you can do to get great looking calves. So be ready to do the best calf workout routine in the world.

Wall Calf Raises
The first exercise only requires your body weight and a wall. Stand arms distance away from a wall, and lean forward bending only at your ankles, your body and legs stay straight. You will head will be practically touching the wall with your arms on the wall like you are doing a wall push-up. This is the starting position, feet flat on the ground with the heel touching the ground. Now you are going to go up on your toes (up on the ball of your foot) while your head will slide up the wall. Hold this position for 1 second with your calves flexed and then go all the way back down until your heel touches the floor and that is 1 rep. You are going to do 3 sets of 50 reps and believe me, you will feel it burn around rep 40.

Weighted Calf Workout
This calf workout requires that you have a step and a weight. The step is so that your heel can go down further than your toes so you work out the whole muscle. You will hold the weight in the same hand as the calf that you are working out. The goal is to do these without supporting yourself with the hand that’s not holding the weight. Take a 40 pound weight, or whatever you can handle and hold it as your side as you do calf raises on the step. Go all the way down and all the way up on each rep. When you can’t go up all the way, you are done. Try to do 35 reps for 4 sets.