So, you’ve decided you want an eye popping chest to match your bulging biceps. Well look no further , as we have just the article for you! This article gives you exercises that go beyond your standard bench press.

 
The dedication will need to come from you, but we can help with a training plan containing a variety of chest exercises. This workout will not only give muscle mass in the chest, but also the arms and shoulders. This means your strength will be tremendous.

The four-week plan involves training four times a week. Two of the weekly sessions focus on the chest, while the other two are full-body workouts. The first of the chest workouts is designed to build strength through higher sets of lower reps. The second is a bodybuilding-style session where you do lower sets but higher reps with the aim of increasing size as well as strength. These two workouts are numbers 1 and 3 on the plan, with 2 and 4 being total-body routines that will help keep your other major muscle groups growing.

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Workout 1: Chest 1

Barbell bench press

Sets 5 Reps 5 Tempo 10X0 Rest 60sec

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

 Incline bench press

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, From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep..
    Press it back up to the start.

Dumbbell incline fly

Sets 4 Reps 8 Tempo 2010 Rest 20sec

Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.

Flat dumbbell flye

Sets: 3 / Reps: 12 / Rest: 60 secs

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

Clap press-up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Get in a press-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next press-up.

Workout 2: Total body 1

1 Squats

Sets 5 Reps 8 Tempo 2010 Rest 60sec

How to:

    Stand tall with a bar across the backs of your shoulders.
    Keeping your chest up and core braced, squat down as deep as you can.
    Drive back up through your heels to return to the start.

2 Chin-up

Sets 5 Reps 8 Tempo 2010 Rest 60sec

How to:

    Hold a bar with an underhand grip.
    Brace your core, then pull yourself up until your chin is higher than the bar.
    Lower until your arms are straight again.

2A Overhead press

Sets 4 Reps 12 Tempo 2010 Rest 20sec

How to:

    Hold a bar with your hands wider than shoulder-width apart.
    Keeping your chest up and core braced, press the bar overhead until your arms are straight.
    Lower it back to the start.

2B Bent-over row

Sets 4 Reps 12 Tempo 2010 Rest 20sec

How to:

    Hold a barbell with an overhand grip, hands just outside your legs.
    Bend your knees slightly, brace your core, then pull the bar up, leading with your elbows.
    Lower it back to the start.

Workout 3: Chest 2

Reverse grip press-up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Get down into a press-up position with your hands placed so your fingers are pointing towards your toes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Incline press up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Place your hands slightly wider than shoulder-width apart on a bench, with your feet planted on the floor. Bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position.

Dumbbell incline fly

Sets: 3 / Reps: 12 / Rest: 60 secs

Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat. 

Sets: 4 / Reps: 12 / Rest: 60 secs

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat. 

Workout 4: Total body 2

1 Front Squats

Sets 5 Reps 8 Tempo 2010 Rest 60sec

How to:

    Stand tall with a bar across the front of your shoulders with elbows up.
    Keeping your core braced, squat down as deep as you can.
    Drive back up through your heels to return to the start.

2 Rack pull

Sets 5 Reps 8 Tempo 2111 Rest 60sec

How to:

    Stand tall in front of a barbell resting on safety bars at knee height.
    Using a double overhand grip, bend down and deadlift the bar up, squeezing your shoulder blades together at the top.

3A Standing dumbbell biceps curl

Sets 4 Reps 12 Tempo 2010 Rest 20sec

How to:

    Stand with dumbbells by your sides, palms facing forwards.
    Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top.
    Lower them back to the start.

3B Triceps extension

Sets 4 Reps 12 Tempo 2111 Rest 20sec

How to:

    Stand tall holding a dumbbell over your head with both hands, arms straight.
    Keeping your chest up, lower the weight behind your head, then raise it back to the start.

3C Lateral raise

Sets 4 Reps 12 Tempo 2111 Rest 60sec

How to:

    Stand tall, holding a light dumbbell in each hand with palms facing.
    Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.