Bodybuilding Workout Routines for a Big Chest

Building A Big Chest

Chest and arms have to be the most trained body parts in the gym.  Every Monday you can be sure that every bench press in the place will will be taken.

Since chest workouts are so popular I thought a would post a few good bodybuilding chest workout routines.  There are a few different chest workouts to choose from depending on your bodybuilding experience.  There is a workout routine for every level all the way from the beginner to the workout routine for a bodybuilder that competes. Be sure to select the routine that is right for you.

To get the most out these workouts be sure that you are eating to build muscle. If you need some some ideas of how to eat to gain muscle and not fat enter you name and email below and I will send you FREE bodybuilding recipes and meal tips.



I have to stress how important nutrition is...
these routines will add size to your chest, but only if you follow a proper bodybuilding diet. Training alone is just part of the equation.


Beginners' Bodybuilding Chest Workout

Since you are new to bodybuilding and weight training the volume and frequency is higher.  Your main goal at this stage is to get stronger and bigger so there isn't a need for  the smaller assistance chest exercises.

This is just the chest portion of the workout, but these exercises should be part of a full body workout. Superset with a back exercise.  No rest is needed, move from one exercise to the next.

Monday
Incline Bench Press
Dumbbell Bench Press

Wednesday
Dumbbell Incline Bench Press
Box Push Ups

Friday

Flat Bench Press
Parallel Bar Dips


Be sure to get a couple of warm up sets in and follow up with 2 working sets per exercise. Keep the reps in the 10-12 range and ensure you have good form.

Be sure to use controlled movements, full range of motion, pause at the bottom then explode back up to the starting position.



Intermediate Bodybuilding Chest Workout

  With the intermediate chest exercises be sure to move the weight as fast as possible on the consentric portion of the exercise.  Lowering the weight should be controlled with a pause at the bottom.  This fits well into a 4 day split, upper and lower.  Superset all exercises, resting 30 seconds between them.

2 warm up sets followed by 1 work set of 12 followed by 1 work set of 10


Monday
High Incline Dumbbell Press
Flat Dumbbell Press
Incline Flyes

Thursday
Incline Bench Press
Parallel Bar Dips
Flat Dumbbell Flyes


Advanced Bodybuilding Chest Workout

When you reach this stage straight sets are not your best choice to gain size and strength.  Instead periodization works best.

Monday
Incline Barbell Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)
Flat Dumbbell Bench Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Thursday
Flat Bench Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Incline Dumbbell Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)


Competitive Bodybuilding Chest Training Routine

By now you know what your recovery capabilities are, you can periodize your workouts based on how your body feels. These repetition ranges are meant to give an idea of what a competitive bodybuilding chest routine looks like.

Chest Workout
Incline Dumbbell Press 4 sets x 6-8 reps
Flat Bench Press 4 sets x 8-10 reps
Chest Dips 3 sets x 10-12 reps
Incline Flyes 3 sets x 12-15 reps
High Pulley Cable Flyes 3 sets x 15-20 reps
Dumbbell Pullovers 3 sets x 15-20 reps

Rest 60-90 seconds in between sets.

Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then quickly come back to the starting position.

Feel free to play with the chest workout routines laid out here.  These routines are meant to be a guide, a place to start or give your chest workout a fresh start.