Chest workout

This chest workout will help build your chest muscles (Pectorals)

Concentrate on your technique
Work to failure - always try one more rep
As this chest workout focusses solely on the Pectorals, ensure you rest the chest muscles the following day

Warm Up (3)

Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Squat - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

Exercise (6)

Bench press with barbell - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

Dumbell flyes on fitball - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

Chest press with dumbells - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

Decline press up - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

Fitball crunch - 3 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Fitball plank - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Information

Goals:
Muscle building, Weight gain
Primary Target(s):
Stomach (Abdominals), Chest (Pectorals)
Secondary Target(s):
Shoulders (Deltoids), Back (Erector Spinae, Rhomboids), Stomach (Obliques), Arms (Triceps)
Required equipment:
Program duration:
30-40 mins
Rest between exercises:
90 seconds
Rest between sets:
60 seconds

Please note that the materials contained on this Website do not replace any specific medical advice, diagnosis or treatments recommended by a doctor or any other professional. Please see our Disclaimer for further information. We always recommend seeking professional advice before beginning any new exercise regime.

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