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)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Squat - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

Exercise (6)

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

Primary target:

Chest (Pectorals)

Equipment required:

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

Primary target:

Chest (Pectorals)

Equipment required:

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

Primary target:

Chest (Pectorals)

Equipment required:

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Decline press up - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Fitball crunch - 3 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Fitball plank - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

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Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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