shapefit social media facebookshapefit social media twittershapefit social media google plusshapefit social media pinterestshapefit social media newsletter

Chest Workouts - Workout Routines & Exercises For Big Pecs

Are you looking for chest workouts that will really add some quality muscle mass to your pecs? Well, you're at the right place because we have created a list of great workout routines that will really have your pecs screaming! Follow these chest workouts below and start developing your chest muscles to the max!

Beginner Workouts | Intermediate Workouts | Advanced Workouts


chest workouts

Beginner Chest Workout #1

Exercise: Wide Grip Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #2

Exercise: Dumbbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #3

Exercise: Close Grip Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #4

Exercise: Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #5

Exercise: Hammer Grip Incline Dumbbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #6

Exercise: Machine Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #7

Exercise: Pushups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #8

Exercise: Smith Machine Incline Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #9

Exercise: Smith Machine Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Chest Workout #10

Exercise: Decline Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

 

chest workouts

 

Intermediate Chest Workout #1

Exercise: Barbell Bench Press With Medium Grip
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Straight Arm Dumbbell Pullovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #2

Exercise: Close Grip Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Pushups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #3

Exercise: Dumbbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #4

Exercise: Barbell Incline Bench Press With Medium Grip
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Decline Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #5

Exercise: Hammer Grip Incline Dumbbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Crossovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #6

Exercise: Machine Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Decline Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #7

Exercise: Incline Dumbbell Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #8

Exercise: Wide Grip Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Cable Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #9

Exercise: Decline Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Chest Squeezes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Chest Workout #10

Exercise: Decline Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Dumbbell Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

 

workout routines

 

Advanced Chest Workout #1

Exercise: Machine Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Decline Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Bent Arm Barbell Pullovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #2

Exercise: Dumbbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Pushups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Chest Squeezes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #3

Exercise: Smith Machine Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Decline Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #4

Exercise: Incline Dumbbell Bench With Palms Facing In
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Decline Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Pushups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #5

Exercise: Incline Dumbbell Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Dumbbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Crossovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #6

Exercise: Barbell Incline Bench Press With Medium Grip
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Cable Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Straight Arm Dumbbell Pullovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #7

Exercise: Smith Machine Incline Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Cable Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Push Ups With Close and Wide Hand Positions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #8

Exercise: Close Grip Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Butterflys
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #9

Exercise: Wide Grip Barbell Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Butterflys
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Cable Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Chest Workout #10

Exercise: Incline Dumbbell Flyes With A Twist
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: One Arm Flat Bench Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Isometric Chest Squeezes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

<< See All Workout Routines >>

 

 

 

 



* Your Email Address:
* Enter security code :
Sign-Up For FREE Fitness Newsletter!

 
Jacki Peters
Sil Visser
Nicole Moneer Guerrero

 
Kettlebell Swings
Barbell Deadlifts
EZ Bar Preacher Curls

 
16 Fat Loss Tips
Avoid Holiday Weight Gain
CrossFit Breakfast Ideas

fittracker fitness tracking app

ShapeFit, LLC | 701 S Fielding Ave Tampa, FL 33606 | 813-545-9664 | Google+
Terms and Conditions
| Copyright © 2000-2014 ShapeFit, LLC. All Rights Reserved | Privacy Policy