The best chest workouts are always changing. In fact, the worst thing you could do is stick with the same chest exercises over and over again. You need to be changing your chest workouts every 4-6 weeks if you want to gain muscle.
You also can’t rely just on bodyweight exercises. Pushups are okay for beginners, and dips are good for intermediate muscle building, but if you want the best chest workout routines you need to use dumbbell chest exercises and barbell chest exercises.
One other thing you need to do is use different training techniques. Advanced muscle building workouts include switching up the training tempo, sometimes using slow lowering motions. For example, you might take 3 or even 4 seconds to lower the barbell to your chest during a bench press.
You should also use unique chest exercises in your workouts for variety and continued results. It’s likely you’ve never heard of, let alone used the Squeeze Press (or Incline Squeeze Press), the Fly-Press (where you lower the dumbbells like a fly and then bring them in and press them up), or the TRX chest fly. Those are just 3 chest exercises you could use today.
Another advanced training method involves using supersets. You could pair a dumbbell chest press with a dumbbell chest fly, back to back, with limited rest between exercises.
However, when setting up the best chest workout, you want to avoid fatiguing the muscles too early. Your first chest exercise should be done for lower reps per set with a heavy weight.
You should also optimize your chest workouts by including a rowing exercise with every pressing exercise. This builds more muscle and protects your shoulder from rotator cuff injuries.
Finally, the best workout routine doesn’t have you training your chest every day, or even every other day. You need to give your chest muscles and shoulder joints rest and recovery.
If you train your chest with 6 to 8 sets twice per week you will get massive muscle growth and the powerful pecs you desire. You really will have a head turning upper body, the kind that catches the attention of all the women you want.
In fact, a good chest will give you more attention and better success with the ladies than six-pack abs. First, women are more impressed by a broad chest. Second, you can notice a nice chest without having to remove your shirt, while no one can tell you have 6-pack abs unless you are half-naked (but don’t worry, you’ll get to that point with your girl soon enough).
One more thing, you’ll need more workout time for your chest than you will for your abs. Don’t waste your time doing thirty minutes of crunches each day when you’d be better off getting in the best chest workout routine. Don’t skip out on dumbbell incline chest presses just to do more situps. It’s easier to get six pack abs than it is to get a more muscular chest.
Alright, now let’s look at your chest workout to make sure you have all the right exercises in there. There’s no point in training hard if you are training incorrectly. The perfect chest workout not only stimulates muscle growth, but it does so in just a short amount of workout time while saving your shoulders from injury too.
The Chest Workout
You’re going to start with a superset of a heavy chest press and a moderately heavy rowing exercise. Many chest programs make the mistake of leaving out a heavy exercise, but you need this in your bodybuilding workouts if you want to hit your chest from all angles and intensity levels. High intensity training is a must for muscle building.
Press – 3 or 4 sets of 6 to 8 reps
Row – 3 sets of 10-12 reps
The best chest exercises to use in this first superset are bench presses, flat dumbbell chest presses, or incline presses.
In your second superset, you’re going to use 3 or 4 sets of 10 reps. This will be your moderate intensity, moderate volume superset. Pair the chest exercise with a row, pulldown, or rotator cuff exercise.
Chest exercise – 4×10
Row or pulldown – 4×10
Finally, in your 3rd superset, you’re going to use 3 sets of 12 reps, and you can even use a slower tempo (such as a three second negative phase). This adds more volume, one of the keys to building chest muscle. Again, pair this with an upper back exercise, such as a rear-delt raise.
Chest exercise – 3×12 with 3 second eccentric
Rear-delt Raise – 3×12
That’s it. It’s definitely different from the typical bodybuilder chest workout you see in the muscle mags, but it will help you get a big chest while protecting your shoulder joint. That’s why this is the best chest workout routine.
