If you’re into bodybuilding, then you’re probably always on the lookout for new chest workouts. Below are three great chest workouts you should try.
1. The Bench Press Workout
One of the best chest workouts is the bench press workout. This chest workout involves doing different variations of the bench press. The four exercises you will do include the barbell bench press, incline barbell bench press, decline bench press and the reverse grip barbell bench press. That is also the order you will do the exercises in. You’ll do three sets of each exercise and you should do at least 10-12 reps per set.
In short, the bench press workout consists of the following:
. Barbell bench press
. Incline barbell bench press
. Decline barbell bench press
. Reverse grip barbell bench press
. 3 Sets of each exercise
. 10-12 reps per set
This workout is a well-balanced workout and targets all of your chest (upper, mid and lower) and you should stick with this workout for 4-6 weeks. As for the amount of weight you should lift, that is up to you, but the key is to work for those 10-12 reps. In other words, don’t go too light and don’t go too heavy.
2. Dumbbell Workout
Another good chest workout you will want to try is this one. The first exercise you will perform is the incline dumbbell press and after you have done three sets of it, you will do three sets of dumbbell presses on a flat bench. The third exercise you’ll do are dumbbell pullovers for three sets. After that, you will do two exercises back-to-back, and those exercises are incline dumbbell flyes and dumbbell flyes on a flat bench. Do incline flyes first and immediately do flyes on the flat bench and then take a break and repeat the process two more times, as this will equal three compound sets you have done.
To sum up the above, this dumbbell workout for your chest consists of:
. Incline dumbbell presses (3 sets)
. Flat bench dumbbell presses (3 sets)
. Dumbbell pullovers (3 sets)
. Incline/flat bench dumbbell flyes (3 compound sets)
The above workout is intense and it is up to you whether or not you use heavy weights, light weights, low or high reps. If your goal is to get a bigger chest, then lift heavy and do low reps. If your goal is to get ripped, then do high reps and lift light weight on each exercise.
3. Barbell, Machine And Cable Workout
This is a great workout for beginners and novices alike. You’ll start off by doing the barbell bench press on a flat bench. The second exercise you will do are seated machine presses and the last exercise you will do are high cable flyes. You will do four sets of each exercise and try to do 10-12 reps per exercise, using moderate amount of weight.
As discussed above, you will:
. Do four sets of the bench press
. Do four sets of seated machine presses
. Do four sets of high cable flyes
. Use moderate weight
. Do 10-12 reps per set
The above workout may not seem like much, but if you stick with it for at least 4-5 weeks, you should notice a difference in your chest.
There are many other workouts you can do for your chest, but the above are some of the best ones. It doesn’t matter if you’re looking to shake-up your bodybuilding workouts or if you just want to get a bigger chest, the above workouts can help you out.