Chest-workouts

6 Challenging CrossFit and Bodybuilding Chest Workouts

Add these workouts into your training routine if you want to build a bigger, stronger and more muscular chest.

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.

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A strong chest will help you become a much better athlete

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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.

Check out the next page for tips to improve your bench press technique. 

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