Chest Workouts – Routines and Exercises To Build Big Pecs

0

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 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

Intermediate 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

Advanced Chest Workouts

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

Share.

About Author

shapefit

ShapeFit.com is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. We wish you great success in reaching your health and fitness goals!

Leave A Reply