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[Anatomy Chart and Workouts]

Lee Haney - Chest Anatomy Chart
MUSCLE ORIGIN INSERTION PRIMARY FUNCTION
Pectoralis major Clavicle, sternum, and first six costal cartilages Greater tubercle of humerus Flexion; adduction; medial rotation
Rotator cuff Various aspects of scapula All insert on greater tubercle of humerus except for the subscapularis, which inserts on lesser tubercle of humerus Infraspinatus teres minor: lateral rotation; subscapularis: medial rotation; supraspinatus: abduction

Chest Workouts

Building a very well formed muscular chest from top to bottom, form side to sternum exemplifies power and exudes confidence. Use these routines and obtain the chest development that few achieve and other admire.

Exercise/Beginner Routine #1 # of Sets # of Reps
Barbell Bench Presses 3 sets 10-6* reps
Barbell Incline Presses 3 sets 8-10 reps
Printable Log


Exercise/Intermediate Routine #1 # of Sets # of Reps
Barbell Bench Presses 4 sets 8-10 reps
Barbell Incline Presses 3 sets 12-6* reps
Flat Flyes 2 sets 8-10 reps
Printable Log


Exercise/Advanced Routine #1 # of Sets # of Reps
Barbell Bench Presses 4 sets 10-6* reps
Barbell Incline Presses 3 sets 12-8* reps
Parallel Bar Dips 3 sets 12-8* reps
Flat-Bench Flyes 3 sets 8-10 reps
Printable Log


*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

More Chest training workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Barbell/Dumbbell Incline Presses 5 sets 12-6* reps
Flat Bench Presses 5 sets 10-6* reps
Incline Flyes 4 sets 10-12 reps
Cable Crossovers 4 sets 12-15 reps
Printable Log


Exercise/ Routine #2 # of Sets # of Reps
Dumbbell Bench Presses 4 sets 8-10 reps
Dumbbell Incline Presses 4 sets 8-10 reps
Flat/Incline Flyes 4 sets 8-10 reps
Cable Crossovers 3-4 sets 10-12 reps
Pullovers 3-4 sets 10-12 reps


Exercise/ Routine #3 # of Sets # of Reps
Barbell Bench Presses 3 sets 6-8 reps
↑  ↓  SUPER SETTED
Incline Dumbbell Presses 3 sets 6-8 reps
Dumbbell Bench Presses 3 sets 6-8 reps
↑  ↓  SUPER SETTED
Incline Barbell Presses 3 sets 6-8 reps
Flat Flyes 3 sets 6-8 reps
Dips 4 sets MAX reps!


Exercise/ Routine #4 # of Sets # of Reps
Dumbbell Incline Presses 5 sets 12-5* reps
Bench Press to Neck 4 sets 12-6* reps
Decline Barbell Presses 4 sets 12-6* reps
Cross Bench Dumbbell Pullovers 2-3 sets 10-15 reps


Exercise/ Routine #5 # of Sets # of Reps
Bench Presses 4-5 sets 5 reps
Incline Barbell Presses 4 sets 5 reps
Flat Bench Dumbbell Flyes 3 sets 6-8 reps
Barbell Pullovers 3 sets 12-15 reps


Exercise/ Routine #6 # of Sets # of Reps
Incline Barbell Presses 4 sets 10 reps
Hammer Strength Bench Presses 5 sets 8 reps
Decline Barbell Presses 4 sets 10 reps
Cable Crossovers 2-3 sets 10 reps


Exercise/ Routine #7 # of Sets # of Reps
Incline Dumbbell Presses 4-5 sets 8-10 reps
Bench Presses (to neck) 3-4 sets 8-10 reps
Parallel Bar Dips 3-4 sets 10-15 reps
Flat Bench Flyes 3-4 sets 8-10 reps

Power Workouts!!!

All power workouts should include some form of rotator cuff work due to the taxing effect of limit lifts in the bench press to strength it and prevent injury.

Exercise/ Routine #8 # of Sets # of Reps
Barbell Bench Presses 6 sets 10-2* reps
Decline Bench Presses 5 sets 12-8* reps
Dumbbell Incline Presses 3 sets 10-12 reps


Exercise/ Routine #9 # of Sets # of Reps
Bench Presses (Variable Hand Spacing) 5 sets 5 reps
Barbell Incline Presses 5 sets 6 reps
Barbell Pullovers 5 sets 10-12 reps


Exercise/ Routine #10 # of Sets # of Reps
Bench Press For Time 5 sets Max reps perfomed in 15second interval @ 60-65% max
Decline Presses 5 sets 12-6* reps
Dumbbell Bench Presses 5 sets 12-6* reps


 

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