Download this mens chest workout to add some mass while toning your chest. Perform this routine about once every 5 days for the best results. Rest 1 to 3 minutes between each set.
1.) Bench Press - Barbell
Warm up: 12- 15 reps (light weight)
Reps: 4 sets of 10, 10, 10, 10
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 10, 10, 10, 10
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.
3.) Flat Dumbbell Press
Warm up: 12- 15 reps (light weight)
Reps: 3 sets of 10, 10, 10
Execution: Lie face up on bench. 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 a 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.
4.) Incline Dumbbell Press
Warm up: 12- 15 reps (light weight)
Reps: 3 sets of 10, 10, 10
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 Dumbbell Fly
Warm up: 12- 15 reps (light weight)
Reps: 3 sets of 10, 10, 10
Lie face up on bench. 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. Keep elbows fixed, maintaining a slight bend. Avoid bending the elbow joint during the exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering dumbbells until upper arms are approximately parallel to floor. Keep elbows fixed, maintaining a slight bend. While maintaining the controlled motion, draw arms up to starting position. Do not allow muscles to relax before next repetition.