Pectoral workout

Our Pectoral workout is a great routine for those of you wanting to increase the size and strength of your pectoral muscles (or chest muscles to those unaware of what the Pectorals are).

Ideally this Pectoral workout would be done with an alternating program focusing on the back muscles. Maybe try our Back & Biceps workout on alternate days.

Warm Up (3)

Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Exercise (7)

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

Primary target:

Chest (Pectorals)

Equipment required:

Wide press up - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

Dumbell flyes - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

Dumbell chest press with fitball - 2 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

Star jumps - 60 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Abdominal crunch with raised legs - 2 sets of 12-15 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Double crunch - 2 sets of 12-15 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (4)

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:

Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

Want alternatives to this program? Try these...

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Information

Goals:
Muscle building
Primary Target(s):
Stomach (Abdominals), Shoulders (Deltoids), Chest (Pectorals)
Secondary Target(s):
Stomach (Abdominals, Obliques), Legs (Abductors, Adductors, Calves, Hamstrings, Quadriceps), Shoulders (Deltoids), Back (Trapezius), Arms (Triceps)
Required equipment:
Program duration:
30-40 mins
Rest between exercises:
90 seconds
Rest between sets:
90 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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