Chest workouts are a core part of building a strong upper body.
The chest is composed of two basic areas (clavicular head and sternal head) that benefit greatly if each are worked upon and targeted specifically. These should accompany the core exercises that involve the entire chest. Isolation moves, while they should never form the core of chest work, can also be very useful for stimulating muscle growth.
- In most cases, experienced lifters will need at least 8 sets of chest work per week to maintain their gains.
- Most intermediate-advanced lifters need at least 10 sets of direct chest work per week to make gains.
- Most people respond best to between 12 and 20 weekly sets on average.
Very large, strong lifters may need lower set numbers when they choose mostly barbell movements, since those are both so simulative and disruptive.
FREQUENCY
“BECAUSE OF THE FORCES THE CHEST HAS TO CONTEND WITH AND THE WAY IT’S DESIGNED, AND BECAUSE IT IS ANATOMICALLY POSITIONED TO TAKE A HIGH DEGREE OF STRETCH UNDER LOAD, THE CHEST TAKES QUITE A BEATING FROM OVERLOADING TRAINING AND NEEDS ITS RECOVERY TIME. IT’S RARE TO SEE A PROGRAM THAT IMPLEMENTS MORE THAN 3 SUCCESSFUL OVERLOADS IN A WEEK’S TIME.” DR MIKE ISRAETAL
Here is a great example plan for chest workouts.
CHEST WORKOUTS
Add these workouts into your training routine if you want to build a bigger, stronger and more muscular chest.
CHEST WORKOUTS: UPPER
- Barbell incline bench press medium grip – 3 sets of 4-6 reps
- Incline dumbbell press – 3 sets of 8 reps
- Incline dumbbell flyes – 3 sets of 8-12 reps
- Pushups – 3 sets of 12 reps
CHEST WORKOUTS: MIDDLE
- Barbell incline bench press medium grip – 3 sets of 4-6 reps
- Incline dumbbell press – 3 sets of 8 reps
- Dumbbell flyes – 3 sets of 8-12 reps
- Push ups – 3 sets of 12 reps
CHEST WORKOUTS: LOWER
- Decline barbell bench press – 3 sets of 4-6 reps
- Decline dumbbell bench press – 3 sets of 8 reps
- Decline dumbbell flyes – 3 sets of 8-12 reps
- Push ups – 3 sets of 12 reps
LINDA
Linda is a CrossFit Benchmark Girl WOD that involves the bench press. It will test and improve your muscular strength and technique whilst fatigued. If you are stalling in your chest workouts, throw it in to keep things varied and intense.
Use the following weights:
- Deadlift – 1.5 x bodyweight
- Bench Press – bodyweight
- Clean – 0.75 bodyweight
10/9/8/7/6/5/4/3/2/1 rep rounds for time.
You will need to set up 3 separate barbells.
If you are not from a CrossFit background, this is a great test as it will force you out of your comfort zone when it comes to lifting. The aim is to complete the workout in the shortest time possible but don’t sacrifice form in the interest of a faster time.
POWERLIFTER TRIES LINDA FOR THE FIRST TIME
STRENGTH FOCUS
- Barbell bench press – 3 sets of 4-6 reps
- Barbell incline bench press – 3 sets of 4-6 reps
- Decline barbell bench press – 3 sets of 4-6 reps
- Dips
MASS FOCUS
- Incline dumbbell press – 3 sets of 8-12 reps
- Decline dumbbell bench press – 3 sets of 8-12 reps
- Decline barbell bench press – 3 sets of 8-12 reps
- Dips – 3 sets of 12 reps
The upper chest is best stimulated from exercises done on a 30-45% incline bench. For example incline barbell and dumbbell bench press or incline dumbbell flyes are great upper chest exercises.
The middle chest is best stimulated from exercises done on a flat bench. For example: flat barbell and dumbbell bench press or flat dumbbell flyes are great middle chest exercises.
The lower chest is best stimulated from exercises done on a 30-45% decline bench. For example: decline barbell and dumbbell bench press or decline dumbbell flyes are great lower chest exercises.
I find all areas of the chest respond best in the beginning to low (4-6) or moderate (8-12) rep ranges. Rarely, I will include higher rep ranges for beginners. I believe the heavier weight helps build a more solid foundation that beginners need. I also find that free weights should be your entire focus in the beginning, especially if chest is a weak point for you. The free weights just develop the chest a lot better than machines do, in my opinion.
CHEST WORKOUTS – BENCH PRESS TECHNIQUE
BASIC BENCH PRESS TECHNIQUE
- Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
- Grab the bar. Place your pinky on the Knurl (ring) marks of your bar. Hold the bar in the base of your palm with straight wrists and a full grip.
- Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
- Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
- Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.
ARCH YOUR BACK
Bench Press with your lower back arched. Lie on the bench with a natural arch in your lower back. The same arch your lower back shows when you stand. I should be able to slide my flat hand between the bench and your lower back. Arching your lower back also helps to keep your chest up.
USE YOUR FEET
Keep your feet about shoulder width apart, with your heels flat on the floor. Bring them back so that you can feel the tightness and tension in your legs and core. When you bench press, drive with your feet, engage the glutes, hamstrings and quads and push this force up through your body into the lift. Having your feet flat on the floor will also help you to stay stable throughout the whole lift.
STAY TIGHT
Always keep your body tight and your core engaged throughout the full lift.
Image Sources
- Bench Pressing: Photo courtesy of CrossFit Inc.
- Kenneth-Leverich: CrossFit Inc
- Upper-Body-Chest-Muscles: Depositphotos / Obi Vincent