Chest workout routine
This chest routine has two sessions, A and B, to do once or twice a week. Session A starts with the bench press, the exercise where you will move the most weight; session B uses dumbbells and a machine, which allow a longer range and load your shoulders less.
Both combine a flat press and an incline press, because the incline puts more work on the upper chest, and add an exercise that stretches the muscle under load, such as flyes or the pullover. Every exercise links to its own page, with the technique and the most common mistakes.
Session A
- Bench press
Sets 3 · Reps 6 to 8 · Rest 2 to 3 min
Alternatives: Chest press machine
- Incline dumbbell press
Sets 3 · Reps 8 to 10 · Rest 2 min
- Dips
Sets 3 · Reps 6 to 10 · Rest 2 min
- Dumbbell fly
Sets 3 · Reps 10 to 12 · Rest 1 min
Session B
- Dumbbell bench press
Sets 3 · Reps 8 to 10 · Rest 2 min
- Incline dumbbell press
Sets 3 · Reps 10 to 12 · Rest 90 s
- Chest press machine
Sets 3 · Reps 12 to 15 · Rest 1 min
- Dumbbell pullover
Sets 3 · Reps 10 to 12 · Rest 1 min
Flat and incline
The flat press works the whole chest and is where you can use the most load. The incline press, with the bench at about 30 degrees, puts more work on the upper part. Flyes and the pullover load the chest in a stretched position, which the barbell press reaches less. With a flat press, an incline press and a stretch exercise in each session, the chest works through its whole range.
How it fits your week
If you want to prioritize your chest, do A and B on days at least 48 hours apart. If you follow push pull legs, either session can replace the presses of your push day. Your shoulders and triceps work in every press, so the day after chest is not the best day to train them hard.
How to progress
On the bench press, add a rep or the bar's smallest jump, 2.5 kg, every week or two. With dumbbells, the jump to the next pair is proportionally bigger, so first add reps up to the top of the range and only then move to the next pair. On dips, once you do 10 on all three sets, you can add weight with a belt.
If your shoulder bothers you
On presses, keep your elbows at about 45 degrees from your body instead of flared out to the sides, and lower the bar or dumbbells to mid-chest height. Dips are the most demanding exercise for the shoulder: if they bother you, drop them and add a set of machine chest press. If the pain persists, see a doctor or physiotherapist.
Frequently asked questions
How many times a week should you train chest?
Once or twice. With two sessions, at least two days apart, each one can be shorter and your chest gets more work across the week.
Barbell or dumbbell bench press?
Both work. With the bar you move more weight and progress is easier to track; with dumbbells each arm works on its own and the range is longer. That is why this routine uses the bar in one session and dumbbells in the other.
Do dips work the chest or the triceps?
Both. With your torso leaning slightly forward they work the chest more; with your torso upright, the triceps more. In this routine they are done leaning forward, as a chest exercise.
Gojan builds the routine and changes it when you tell it your week falls apart. Download Gojan