Chest Day Routine

For a weak chest I suggest training it on its own day as part of a 4-day split routine. Barbell Presses x 15 weight should be 60 one rep max Single-Arm Dumbbell Chest Flyes x 12 each side Wide-Grip Pushups x 20 Dips x 12 Expert tip.

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Home Chest Workouts Press-up workout.

Chest day routine. Lets take a look at what this routine entails. Since this workout uses heavy weights and low rep ranges youll actually get better results from training at a low frequency and letting your body fully recover between each workout. Incline Bench Press 3-4 sets of 8-10 reps.

Incline Dumbbell Bench Press 3-4 sets of 8-10 reps. So youll complete a set and then stretch for 30 seconds then do another set and flex for 30 seconds. If you follow a two-day pushpull routine train your chest and triceps on your push day and your biceps on your pull day.

Keeping your chest up and a bend in your elbows raise the weights out to shoulder height then lower back to the start. Heres an example of this routine. Decline Dumbbell Bench Press 3-4 sets of 8-10 reps.

Flat Dumbbell Bench Press 3-4 sets of 8-10 reps. For the cable crossover alternate stretching and then flexing your pecs between sets. Flat Incline andor Decline Machine Press 3-4 sets of 8-10 reps.

Hold a dumbbell in both hands and extend arms straight out in front of chest. Bend at elbows to pull dumbbell toward your chest then press arms back out to straight. The first chestback workout of the week Monday is focused on heavy free weight exercises while the second workout Thursdays centers around machines and rest-pause sets.

What were about to go over are the actual chestback workouts of this routine. His absolute dedication to building a near perfect physique naturally includes an intensive chest regimen. Decline Bench 3-4 sets of 8-10 reps.

The Typical Chest Day Bench Press 3-4 sets of 8-10 reps. Flat dumbbell chest presses 4 sets of 8-12 reps Incline dumbbell bench press 3 sets of 8-12 reps Dips and cable crossovers superset 3 sets of max reps a. Monday Back Chest Day 1.

Every set should be taken to near failure. What follows is the four-week chest program that The Rock uses and while we wouldnt suggest running to get any tribal half-sleeves if you could manage to complete this routine wed imagine The Rock would raise an eyebrow in your direction. By setting it up this way you can devote one full workout to chest work.

Theres no need to train your chest more than twice a week.

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