Build Your Chest in Record Time with these Chest Bodybuilding Workouts

Side ChestSince I get so many questions asking for good bodybuilding chest workout routines, below are several chest workouts that can be performed depending on your level of bodybuilding experience. One workout is for beginners, one for intermediates, and the other one is for advanced bodybuilders. The last chest workout routines are for competitive bodybuilders or for highly advanced bodybuilders who want to challenge themselves and try them out.

As always, keep in mind even though these routines will add size to your chest, provided that you follow a proper bodybuilding diet, no amount of chest training will give you a chiseled pectoral look unless you have lost enough body fat to display those muscles. Losing body fat depends entirely on what your diet plan looks like along with your cardiovascular exercise program.

Beginners’ Bodybuilding Chest Workout

Monday
Incline Bench Press
Dumbbell Bench Press

Wednesday
Incline Dumbbell Bench Press
Chest Dips

Friday
Incline Dumbbell Flyes
Flat Dumbbell Bench Press

Training Notes:

  • Perform 2 sets per exercise of 10-12 repetitions with good form.
  • Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
  • Only rest 60 seconds in between sets.
  • Incorporate these workouts in a full body routine.

Intermediate Bodybuilding Chest Workout

Monday
75 Degree Incline Dumbbell Press
Flat Dumbbell Press
Incline Flyes

Thursday
Incline Bench Press
Chest Dips
Flat Dumbbell Flyes

Training Notes:

  • Perform 2 sets of each exercise for 10-12 reps with good form. Go up to 3 sets per exercise after four weeks.
  • Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
  • Only rest 60 seconds in between sets.
  • Perform this workout as part of a split routine where you work out four days a week (Monday, Tuesday, Thursday, Friday) and split your muscle groups in the following manner:

Day 1-Chest, Back, and Arms (Monday/Thursday)

Day 2-Shoulders, Legs, and Abs (Tuesday/Friday)

Advanced Bodybuilding Chest Workout

At this level you will use periodization to get the best results in terms of muscle mass and strength. You will be performing your chest workouts twice a week.

Chest & Back (Wednesday/Saturday)

Week 1
Incline Dumbbell Bench Press 4 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)

Week 2
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)

Week 3
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)
Dumbbell Bench Press 3 sets x 10-12 reps (1 min rest)

Week 4
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)
Dumbbell Bench Press 3 sets x 10-12 reps (1 min rest)
Incline Flyes 3 sets x 10-12 reps (1 min rest)

Weeks 5-8
Modified Superset:
Incline Barbell Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)
Back Exercise of your choice 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Modified Superset:
Flat Bench Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)
Back Exercise of your choice 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Training Notes:

  • In a modified superset, rest the prescribed amount of time after the first set of exercise #1 is performed. Then perform the first set of exercise #2 resting the prescribed time. Go back to exercise #1 in the superset continuing this pattern until both exercises are executed for the prescribed amount of sets.
  • Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
  • Perform this workout as part of a split routine where you work out either six days a week or three days on and one day off. Split your muscle groups in the following manner:

Day 1-Shoulders and Arms (Monday/Thursday)
Day 2-Legs (Tuesday/Friday)
Day 3-Chest, Back, and Abs (Wednesday/Saturday)-or-Day 1-Shoulders and Arms
Day 2-Legs
Day 3-Chest, Back, and Abs
Day 4-Rest
Day 5-Start the routine again with Day 1 workout

Competitive Bodybuilding Chest Training Routine

Alternate between the following three chest workout routines. You will perform your chest workouts anywhere from once every five to seven days. At this level, you should know what your recovery capabilities allow and you will also periodize your workouts based on how your body feels. However, I will provide repetition ranges in order to give an idea of what a competitive bodybuilding chest routine should look like.

Chest Workout #1
Incline Dumbbell Press 4 sets x 6-8 reps
Flat Bench Press 4 sets x 8-10 reps
Chest Dips 3 sets x 10-12 reps
Incline Flyes 3 sets x 12-15 reps
High Pulley Cable Flyes 3 sets x 15-20 reps
Dumbbell Pullovers 3 sets x 15-20 reps

Chest Workout #2
Dumbbell Pullovers 3 sets x 12-15 reps
Incline Barbell Press 4 sets x 10-12 reps
Chest Dips 3 sets x 8-10 reps
Flat Dumbbell Press 4 sets x 10-12 reps
Flat Flyes 3 sets x 12-15 reps
Low Pulley Cable Flyes 3 sets x 15-20 reps

Chest Workout #3
Flat Dumbbell Press 4 sets x 6-8 reps
Incline Dumbbell Press 6 sets x 10-12 reps
Chest Dips 3 sets x 15-20 reps
Incline Flyes 3 sets x 12-15 reps
Pec Deck Machine 2 sets x 15-20 reps

Training Notes:

  • Rest 60-90 seconds in between sets.
  • Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
  • You may superset some of the exercises above. For example, in Workout #3 you could do a good superset of chest dips and incline flyes.
  • Perform this workout as part of a split routine where you work out your body parts every 5-7 days. At this level, you would know what routine you need to design based on what the strength and weaknesses of your body are. However, I can offer a few sample split routines that I have used with great success:Day 1-Chest/Calves
    Day 2-Hamstrings/Abs
    Day 3-Shoulders/Arms
    Day 4-Quads/Abs
    Day 5-Back/Traps
    Day 6-Start back at Day 1 (take a rest day when needed)-or-Day 1-Chest/Calves
    Day 2-Hamstrings/Abs
    Day 3-Shoulders/Arms
    Day 4-Quads/Abs
    Day 5-Back/Traps
    Day 6-Rest
    Day 7- Start back at Day 1-or-

    Day 1-Chest/Calves
    Day 2-Hamstrings/Abs
    Day 3-Shoulders/Traps
    Day 4-Arms
    Day 5-Quads/Abs
    Day 6-Back/Traps
    Day 7-Rest
    Day 8-Start back at Day 1