Start with Page 1 if you need Basic Anatomy, Chest Exercises, Articles and Videos.
Key Rules For Chest Training
- Up to 120 reps of Chest work per week
- Start heavy, even doing a heavy single for CNS activation before your main set of bench press
- Try to split 50/50 between Upper chest and Mid/Lower chest work
- If you’re training chest, remember your triceps are involved in those movements so if chest is after triceps you won’t be able to hit chest as hard
- For bench press, triceps are active in the top part of the lift so for chest you don’t need to lock the arms
- Simeon Panda uses pyramid sets for his main lifts – work up to your heavy sets while reducing reps, then come back down
- Focus should be on low to mid rep ranges, so 4-6 or 8-12.
- For sets of 4-6, use 2-3 minutes rest.
- For sets of 8-12, use 75-90 secs
- Don’t cheat on your form. If a weight is too heavy, check your ego and switch to a lighter weight.
Sample Workouts
- Try and start with several heavy compound movements, then finish with a pump exercise like bodyweight dips
- Scroll back to the top to make sure the exercises you choose hit both Heads (Clavicular, Sternocostal)
Workout 1:
Barbell Incline Bench Press – 3 sets of 4-6 reps (3 mins rest)
Dumbbell Bench Press – 3 sets of 8 reps (2 mins rest)
Dumbbell Flyes – 3 sets of 8 reps (2 mins rest)
Push Ups – 3 sets of 12 reps (60 seconds rest)
Workout 2:
BB Bench Press – 3 sets of 4-6 reps (3 mins rest)
Incline BB Bench Press – 3 sets of 4-6 reps (3 mins rest)
Decline BB Bench Press – 3 sets of 4-6 reps (3 mins rest)
Dips (chest) – 3 sets of 8-12 reps (60 secs rest)
Workout 3:
BB Bench Press – 4 sets of 5 reps (1.5-3 mins rest)
DB Incline Press – 4 sets of 8-12 reps (90 secs rest)
BB Incline Bench Press– 4 sets of 6-8 reps (90 secs rest)
Weighted Dips (chest) – 4 sets of 8 reps (2 mins rest)
Flat DB Bench Press – 4 sets of 10 reps (60 secs rest)
Workout 4:
Incline DB Press (30-45 degree) – 4 sets of 8 reps (2 mins)
Chest Press Machine – 4 sets of 8 reps (2 mins)
DB Flyes – 3 sets of 8 reps (2 mins)
Low Cable Crossover – 3 sets of 8 reps (2 mins)
Dips (chest) – 4 sets of 8 reps (2 mins)
Workout 5 (Lazar Angelov):
BB Bench Press – 4 sets of 6-8 reps (3 mins rest)
Incline DB Bench Press – 4 sets of 6-8 reps (3 mins rest)
Decline BB Bench Press (8-10 reps), Dips (failure), Push-ups (failure) – 3 sets
Cable Crossover Flyes – 4 sets of 8-10 reps (90 secs rest)
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