subject: Chest Workout Plan that will make you Bigger and Stronger [print this page] Chest Workout Plan that will make you Bigger and Stronger
Let's face it; every weight lifter wants to have a massive chest but not only that; everyone also wants to have a big bench press. This is typical and it's obvious because what's one of the most frequently asked questions you get when people notice that you lift weights? How much do you bench?' If only I had a nickel for every time I've heard that. Personally I think people focus too much on chest and neglect important body parts such as legs and back which is where most of your overall dense muscle mass comes from. However, I'll admit I too want to have a big chest as well as be able to bench press more weight. Call it an ego; it is what it is. So let's move forward with the workout I've designed to help you get bigger and stronger when it comes to chest training.
This chest workout plan consists of two workouts. Now some will say you only need to work each body part once a week when training for muscle mass. However there are some that will workout that body part more than once a week when training for strength. We're sort of combining the two. Also, one chest workout will be a series of exercises where as the following chest workout will only be one exercise.
Below are the two chest workouts you'll be doing each week. The first chest workout can be deemed as a normal' chest day as you're hitting the chest at different angles and doing pressing and flye chest exercises. The second chest workout will be done 3-4 days after your first chest workout. On this day you'll only be doing bench press which will be similar to the 5 x 5 (5 sets, 5 reps) training concept and you'll end with a lighter set of 20 reps.
Chest Workout 1
Incline Barbell Press 3 x 12, 8, 6
Decline Barbell Press 3 x 12, 8, 6
Hammer Strength Chest Press - 3 x 12, 8, 6
Incline Dumbbell Flyes or Cable Flyes/Crossovers 3 x 15-20
Chest Workout 2
Bench Press 4 x 4-6, then 1 set of 20 reps
This is a chest workout plan that I've personally gotten bigger and stronger with. A couple of notes (which these are basics); make sure you warm up thoroughly and stretch between sets and after your workout. Also drink plenty of water during your workout.
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