5 Chest Building Workouts For Strength & Size

Last Updated on January 7, 2021

1- Upper Chest Day

• Incline Barbell Bench Press: 3 sets x 4-6 reps
• Incline Dumbbell Bench Press: 3 sets x 8 reps
• Incline Dumbbell Flies: 3 sets x 8-12 reps
• *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

2- Middle Chest Day

• Flat Barbell Bench Press: 3 sets x 4-6 reps
• Flat Dumbbell Bench Press: 3 sets x 8 reps
• Flat Dumbbell Flies: 3 sets x 8-12 reps
• *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

3- Lower Chest Day

• Decline Barbell Bench Press: 3 sets x 4-6 reps
• Decline Dumbbell Bench Press: 3 sets x 8 reps
• Decline Dumbbell Flies: 3 sets x 8-12 reps
• *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

4- Barbell Strength Day

• Flat Barbell Bench Press: 3 sets x 4-6 reps
• Incline Barbell Bench Press: 3 sets x 4-6 reps
• Decline Barbell Bench Press: 3 sets x 4-6 reps
• *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

5- Dumbell Size Day

• Incline Dumbbell Bench Press: 3 sets x 8-12 reps
• Decline Dumbbell Bench Press: 3 sets x 8-12 reps
• Flat Dumbbell Bench Press: 3 sets x 8-12 reps
• *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest