Welcome to our Chest Routines section which outlines a complete guide to building your chest. From how to focus on building your upper pectorals, how to get striations and definition to all the different exercises you can do. Learn proper form and targeting for each exercises.
Also included are 8 Chest Exercise Tips from how often to train, using compound exercises, developing stabilizing muscles and a grip width guide.
Starting off this guide is our Chest Workouts
- Flat bench press – warm up then 4 sets 6-10 reps
- Incline bench press – 5 sets 6-10 reps
- Dumbbell flys – 5 sets 8-12 reps or Standing cable flys – 5 sets 10-12 repsLee Haney Chest Workout
Chest Routine Option 2
- Flat bench press – warm up then 4 sets 6-10 reps
- Decline bench press or decline dumbbell bench press – 5 sets 6-10 reps
- Incline Dumbbell press – 5 sets 6-10 reps
Dennis James’ Chest Workout
- Incline Barbell Presses – 3 sets 8-12 reps
- Incline Flyes – 3 sets 8-12 reps
- Hammer Strength Bench Presses – 3 sets 8-12 reps
- Low Cable Crossovers or Pec Decks – 3 sets 8-12 reps
Lee Haney’s Chest Workout
- Barbell Bench Press – 4-5 sets 6-8 reps
- Incline Barbell Press – 4-5 sets 6-8 reps
- Dumbbell Flys – 3-4 sets 12-15 reps
There are a bunch of Chest Exercises you can do and I have outlined the focus and how to perform Proper Form for each of the exercises. Included in this guide are incline dumbbell presses, barbell decline presses, Parallel Dips and more. Get started with Barbell Flat Bench Presses
Barbell Flat Bench Presses
Purpose of the Barbell Flat Bench Press is to Build Mass and Strength in the Pectorals, Triceps and Front Delts
Proper Form for Barbell Flat Bench Presses
Lie on a Flat Bench with your feet on the floor with a Medium to Wide Grip and Lower the bar under control to your chest and touch just below the pectoral muscles. Elbows should be pointed out and the barbell should come to a quick pause at this time of the exercise. Push upwards concentrating of flexing the chest muscles until you reach a fully locked position.
Barbell Incline Bench Presses
Purpose of the Barbell Incline Bench Press is to Develop the Upper Pectoral Muscles and Front Delts
Proper form for Barbell Incline Bench Presses
Lie on an Incline Bench and use a medium to wide grip. Lift the barbell and hold it straight up overhead with your arms in a locked position. Lower it down to the Upper Chest and pause for a brief second and press it back to the starting position.
Dumbbell Flat Bench Presses
Purpose of the Dumbbell Flat Bench Press is to Develop the Outer Pectoral Muscles
Proper form for Dumbbell Flat Bench Presses
Lie on a Flat Bench with feet on the floor or on the bench with knees bent. Hold both dumbbells overhead with palms facing forward and lower the dumbbells as far as possible to your outer chest in strict balancing form with complete control over the weights. Pause for a brief second and press the dumbbells back up to the starting position.
Incline Dumbbell Presses
Purpose of the Incline Dumbbell Press is to Develop the Upper Pectoral Muscles
Proper form for Incline Dumbbell Presses
Grab 2 dumbbells and lean back on an incline bench, lift dumbbells straight up to the starting position with palms facing forward, Lower the Dumbbells to your chest and pause for a brief moment then press the dumbbells back to the starting position.
Decline Dumbbell Presses
Purpose of the Decline Dumbbell Press is to Develop the Lower Pectoral Muscles
Proper Form for Decline Dumbbell Presses
Lie back on a decline bench with 2 dumbbells overhead in the starting position. Lower them down in strict form until reaching the bottom and pause for a brief second then press them back to the top.
Purpose of the Parallel Dips is to Develop the Pectoral and Triceps Muscles
Proper form for Parallel Dips
Hold yourself upwards over the bars and lower yourself down as far as you can while leaning slightly forward to focus more on the chest muscles, and then push back up to the starting position.
Purpose of the Dumbbell Flys is to Develop Mass and Definition for the Chest Muscles
Proper form for Dumbbell Flys
Hold 2 dumbbells upwards while lying on a flat bench with palms facing inward, with elbows slightly bent lower the dumbbells to both sides slowly while the palms remain facing inward, and lower them as far as possible. Lift them back up in the same motion as you went down squeezing the pectoral muscles throughout the upwards movement and repeat.
Standing Cable Flys
Purpose of the Standing Cable Fly is to Develop the Inner Chest Muscles, Lower Pectorals and Create Striations
Proper form for the Standing Cable Fly
Gripping the handles straight out to both sides step slightly forward, lean slightly forward, and in a hugging motion contract the pecs and bring your hands down and inward until you reach the bottom. Slowly release until you get back to the starting position.
Purpose of Machine Flys is to Develop Striations and Definition for the Pectoral Muscles
Chest Exercise Tips
- Incline Flyes are great for developing the upper part of your chest helping make your chest appear much larger under your clothes as too many flat bench presses can cause droopy pecs. While performing this exercise get a deep stretch at the bottom and come up and end in a hugging motion. If you have to turn this exercise into some sort of pressing movement then the weight is too heavy.
- Cable Crossovers are a great exercise to help improve definition. Focus on squeezing the pectorals as hard as possible on each rep and not so much on how much weight you can do.
- Train you Chest Muscle twice a week
- Use every Compound Exercise possible
- Use One Workout for Power and another Workout for Muscle Seperation and Striations
- Use an Extreme Range of Motion (just don’t injure yourself!)
- Use a Wider Grip on Barbell Presses to Stretch and Separate the Pectoral Muscles
- Incorporate a lot of Dumbbell Presses including Fly’s, Incline Presses, Decline and Flat. This helps develop the stabilizing muscles in the elbows which will help prevent injuries.