Chest workout how many exercises

Choose a weight that you can do total reps with on your first set. Use the same weights for the next two sets, training to near failure. Rest seconds maximum between sets. Perform the movement with a controlled lowering phase of 2 seconds, and pause 1 second at the bottom in a deep chest stretch position. Fully extend the arms at the top and flex the chest, pausing briefly before continuing into the next repetition.

Week 1 — Perform one heavy set of 10 reps, then perform 2 sets to failure with same of that weight leave 2 good reps in the tank on the first set. Week 2 — Find one heavy set of 10 reps, then perform 2 sets to failure with same of that weight leave on good rep in the tank on the first set. Week 3 — Find an 8 rep max, then perform 2 sets to failure with same of that weight max out.

Week 4 — 3 sets of 5 reps with Week 2 weight. Dumbbell Chest Fly 3 sets. Choose a weight that you can get reps with on your first set, making sure to lower slowly and maintain tension of the chest. Perform two more sets with the same weight, making sure to perform at least 10 reps each successive set.

Pause briefly at the bottom position. Tempo Push Up 3 sets. Perform 3 sets to failure, using a slow and controlled tempo consisting of 2 seconds lowering yourself down, 1 second pause hovering off the floor as close as possible , and 1 second flexing chest at top of repetition.

Rest 30 seconds between sets. For added difficulty, you can perform a deficit push up to increase the range of motion. Try a Chest-Focused Workout on Fitbod Final Thoughts Adding quality muscle mass to the chest is done by progressively overloading the chest muscles with a variety of intensities loads , repetition ranges, and movement patterns.

Like anything, there must be a balance between performing enough variation and volume, and performing too much. Hopefully the above article clarifies common questions people have on how to effectively train, and program, the chest.

Skip to content. Weight Lifting. As you become stronger and more experienced you can increase this to three sets of five or more exercises per body part. Another factor? You will be able to do more exercises with a larger muscle group that fatigues less easily, like the legs, than you would be able to do with a smaller muscle, like triceps, who get tired more quickly. Instead of trying to get through a certain amount of exercises, listen to your body which will tell you when it can push a bit more, and when it needs a break.

How many exercises you should do for each body part will depend on how many muscles you plan on working that day, how much time you have, and your fitness goals. Your feet should be shoulder-width apart, your back straight, your chest up, and your arms down and slightly bent at both sides. Next, bring both handles up and forward to eye level before returning them slowly to the starting position. Stick with lighter weights and lower reps. Keeping your feet shoulder-width apart, extend each arm out to the side in a T-like formation, with your elbows slightly bent.

Now, bring both handles down toward your gut until they meet in front of your hips. Give your pecs a little squeeze and tighten your core before slowly bringing the handles back up to shoulder level. Muscles worked: sternal heads of pectoralis muscles Equipment needed: cable crossover machine Level of difficulty: intermediate. Believe it or not, push-ups are one of the best chest workouts for men, which is great news because you can do them just about anywhere.

What we will say is that your hands should be shoulder-width apart and your legs should be hip-width apart. Muscles worked: pectorals, deltoids, triceps, abdominals, serratus anterior Equipment needed: no equipment Level of difficulty: beginner to advanced.

Keeping your feet shoulder-width apart, grab the handles, extend your arms in front of your chest, and put your body at an angle of degrees to the floor.

Tighten your core as lower yourself toward the floor, stopping when your hands are just outside your shoulders. Bring yourself back and do it again. Your elbows and head should remain in a neutral position throughout. Muscles worked: chest, delts, pecs, shoulders, triceps Equipment needed: pull-up bar, TRX Level of difficulty: intermediate.

Any gym regular can tell you that chest exercises and dumbells go together like peanut butter and jelly, but did you know that performing bench presses at an incline reportedly maximises upper pec activation during contraction?

To make it happen, set the incline bench at a 30 to degree angle, grab two dumbbells using an overhand grip, and sit all the way back. Keeping your feet flat on the ground, lift the dumbbells above your face, and extend your arms.

Next, lower the dumbbells toward the middle of your chest on either side and then lift them up while drawing them slightly closer to one another. Muscles worked: chest, shoulders, triceps Equipment needed: dumbells, inclined bench Level of difficulty: intermediate.

Widely considered the best chest workout for mass. Just remember to have a spotter on hand at all times when performing this chest exercise. Also, try not to arch your back or move your chest during each rep. Start by lying back on the bench with your feet flat on the ground and your eyes even with the bar.

Use an overhand grip to grab the bar, keeping your arms a little more than shoulder-width apart. Keep your elbows in as you lower the bar, stopping when it touches the tippy-top of your chest i. Now, thrust the bar up with considerable power until your arms are back in the starting position. Muscles worked: chest, triceps, delts Equipment needed: barbell, bench Level of difficulty: advanced.

While standard bench presses are as common as they are effective, some experts suggest that a close-grip bench press is better for your shoulders. The actions are more or less the same with one main exception: your hands and arms are closer toward the middle of the bar, though still just outside of shoulder-width. From there, you raise, lower, hold, raise, lower… you get the drift. When ready, head over to the dip machine or parallel bars, standing dead center between both bars.

Put one hand on each bar and lift yourself off the floor, leaning forward until your chest is at a slight downward angle. Next, bend your arms and lower yourself while maintaining the lean, before lifting yourself back to the starting position.

Muscles worked: chest, shoulders, arms and back Equipment needed: dip bar Level of difficulty: intermediate. Sit at the pec deck machine with your elbows at 90 degrees, your forearms on the vertical pads, and your hands on the handles in an overhand grip.

Maintaining the degree angle of your elbows, pull the handles backward until you feel the stretch in your chest. Return to the starting position and repeat. Muscles worked: pectoralis major, pectoralis minor, serratus anterior Equipment needed: pec deck machine. Start this exercise by picking up a plate that weighs between 10 and 45 pounds.

Keeping your feet hip-width apart, grip the plate using both hands and put your arms in front of your chest. With your back and arms straight and your core tight , squeeze your shoulders to draw the plate closer to your chest. After reps of horizontal plate press-outs, you can mix things up by performing the same exercise in an overhead i.