This six-week chest workout routine will help you achieve the sculpted, and bigger chest you’ve always wanted. It is mainly focused on bulking and strengthen the chest over a 6-week split. You’ll train your pecs twice a week with flat, incline, and decline bench/dumbbell and machine exercises that target the muscles from the upper to lower pecs. By varying your workouts, you’ll be hitting your chest from more angles than just the bench press. This will result in a bigger, stronger upper torso, making you more adept at pushing heavy objects.
Besides varying your rep ranges, lifting tempo and training different parts of your chest, it’s also important to warm-up before your workout.
Any exercise in the plan will begin with 12 reps, and the number of reps will decrease as the weight increases. This will motivate you to lift heavier weights and promote hypertrophy using a pyramid set structure. Begin with a weight that you can manage 12 repetitions with and gradually increase the weight as you perform 10 reps, 8 reps, and finally 6 reps.
It is critical that you prioritize safety above all else. This includes doing the exercises correctly and not pushing yourself too hard if you feel pain. Finally, remember to complement your routine with a nutritious, well-balanced diet.
Routine To Build A Bigger Chest
Weeks 1 – 3
- Dumbbell Squeeze Press: 4 Sets of 12,10,8, and 6 reps
- Dumbbell Incline Bench Press: 4 Sets of 12,10,8, and 6 reps
- Barbell Decline Bench Press: 4 Sets of 12,10,8, and 6 reps
- Close-Grip Barbell Bench Press: 4 Sets of 12,10,8, and 6 reps
- Barbell Incline Bench Press: 4 Sets of 12,10,8, and 6 reps
- Cable Fly: 4 Sets of 12,10,8, and 6 reps
- Weighted Tricep Dips: 4 Sets of 12,10,8, and 6 reps
- Decline Press-Up: 4 Sets of 15,10,10,10 reps
Weeks 4 – 6
- Barbell Bench Press: 4 Sets of 12,10,8, and 6 reps
- Barbell Incline Bench Press: 4 Sets of 12,10,8, and 6 reps
- Barbell Decline Bench Press: 4 Sets of 12,10,8, and 6 reps
- Chest Dips: 4 Sets of 12,10,8, and 6 reps
- Dumbbell Fly: 4 Sets of 12,10,8, and 6 reps
- Dumbbell Decline Press: 4 Sets of 12,10,8, and 6 reps
- Dumbbell Incline Fly: 4 Sets of 12,10,8, and 6 reps
- Staggered Press-Up: 4 Sets of 15,10,10,10 reps