The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

2 Incline bench press

The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

Sets 5 Reps 5 Tempo 10X0 Rest 60sec

Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

Incline dumbbell bench press

Sets 4 Reps 8 Tempo 2010 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand by your shoulders. Brace your core, then press the weights up until your arms are straight. Lower them back to the start.

Incline dumbbell flye

Sets 4 Reps 10 Tempo 2111 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Get into position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

Sets 3 Reps 12 Tempo 4010 Rest 60sec

Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

Bench press

Sets 4 Reps 12 Tempo 4010 Rest 60sec

Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start

Incline dumbbell bench press

Sets 3 Reps 12 Tempo 3010 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand by your shoulders. Brace your core, then press the weights up until your arms are straight. Lower them back to the start.

Incline dumbbell flye

Sets 3 Reps 15 Tempo 2010 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

The Ultimate Chest Workout: Build A Big Chest In Just 28 Days

Sets 3 Reps 20 Tempo 2111 Rest 60sec

Get into position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

Chest Building Pointers

The chest is made up of two muscles that work together to make the chest function. The muscle are the pectoralis major and pectoralis minor. Basically, the pectoralis minor is located directly underneath the pectoralis major.

The three different functions of the chest muscles are the side arm pitching motion, the ability to bring your arm up and down at your sides, and the classic arm wresting motion. The basic recommended exercises for building up your chest include the bench press and flyes.

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Though the chest is made up of one single mass of muscle, it should be trained like it was broken into 3 parts. The upper, middle and lower portions of the chest are stimulated best from changing the angle in which you execute the exercise.

The upper chest is best stimulated from exercises done on a 30-45% incline bench. For example incline barbell and dumbbell bench press or incline dumbbell flyes are great upper chest exercises.

The middle chest is best stimulated from exercises done on a flat bench. For example: flat barbell and dumbbell bench press or flat dumbbell flyes are great middle chest exercises.

The lower chest is best stimulated from exercises done on a 30-45% decline bench. For example: decline barbell and dumbbell bench press or decline dumbbell flyes are great lower chest exercises.

I find all areas of the chest respond best in the beginning to low (4-6) or moderate (8-12) rep ranges. Rarely, I will include higher rep ranges for beginners. I believe the heavier weight helps build a more solid foundation that beginners need.

I also find that free weights should be your entire focus in the beginning, especially if chest is a weak point for you. The free weights just develop the chest a lot better than machines do, in my opinion.

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Now that you understand about what muscles make up your chest, their function, location and the rep range needed to stimulate them, let’s give you some workouts to help you build your chest.

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