Download our mens fitness chest workout routine. This workout will add endurance and shape to your chest. Perform this routine about once every 5 days for the best results. Rest 1 minute (only) between each set.
1.) Bench Press - Barbell
Warm up: 12- 15 reps (light weight)
Reps: 4 sets of 12, 12, 12, 12
Execution: Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands slightly wider than shoulder width. Keep arms vertical and bar directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering bar until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push bar up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.
2.) Incline Bench Press - Barbell
Warm up: 12- 15 reps (light weight)
Reps: 4 sets of 12, 12, 12, 12
Execution: Lie face up with bench at 25 to 30 degree angle. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands slightly wider than shoulder width. Keep arms vertical and bar directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering bar until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push bar up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.
4.) Incline Dumbbell Press
Warm up: 12- 15 reps (light weight)
Reps: 4 sets of 15
Execution: Lie face up with bench at 25 to 30 degree angle. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Keep arms vertical and dumbbells directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering dumbbells in a triangular manner until upper arms are approximately parallel to floor. Dumbbells must remain over elbows. While maintaining the controlled motion, push dumbbells up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.
5.) Incline Press - Hammer Strength
Warm up: 12- 15 reps (light weight)
Reps: 4 sets of 15
Adjust seat to put chest in a horizontal line with arms. Grip handles with palms down. Keep shoulder blades squeezed together (retracted) against back pad and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body (upper arms are parallel to floor). In a controlled motion, push handles forward to extend arms without locking out elbows. While maintaining the controlled motion, bring elbows back without setting weight down or relaxing the muscle.
6.) Push Ups
Reps:3 sets of 15
Kneel down and place hands slightly wider than shoulder width. Keeping legs straight, push body up. Keep abs tight and back straight. Keep arms extended and in line with the chest. Shoulders can be slightly squeezed together (retracted). Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering body until upper arms are approximately parallel to floor. Elbows must remain over hands. While maintaining the controlled motion, push body up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.