4 Chest Workouts for Muscle Tissue and Strength


Chest Day | Building Muscle | Full routine

Video taken from the channel: Bradley Martyn


Push Your Strength Chest Workout | Jim Stoppani

Video taken from the channel: Bodybuilding.com


Victor Martinez | How to Build a Muscular Chest

Video taken from the channel: Muscle & Strength


Complete Chest Workout For Building Strength & Muscle | Day 1 Week 4

Video taken from the channel: Strength Team


Total Chest Burnout Workout for Muscle Growth | Ant “Gainz” LaVigne WNBF Natural Pro Bodybuilder

Video taken from the channel: Bodybuilding.com


Abel Albonetti’s Mass Building Chest Workout | Full Commentary

Video taken from the channel: Bodybuilding.com


4 exercise chest workout for mass

Video taken from the channel: mountaindog1

CHEST WORKOUTS: UPPER Barbell incline bench press medium grip – 3 sets of 4-6 reps Incline dumbbell press – 3 sets of 8 reps Incline dumbbell flyes – 3. Work smarter, not harder, to create a power chest. How It Works.

Dumbbells don’t let you go as heavy as barbells, so don’t fight it—instead, follow this workout, which focuses on higher reps and keeping the muscles under constant tension so they work to exhaustion.. Dumbbells also let you train your muscles through a larger range of motion—pressing with a barbell cuts you off a few. You will never build thick muscle and strength with the pec dec machine. This is the problem with so many training routines. Stick with the proven basic lifts that work.

If you want your chest to grow, stick with the big three: barbell and dumbbell bench press, barbell and dumbbell incline press, and heavy dips. The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through a tough plateau. You can cycle this routine into your current weekly muscle building workout. Cory Gregory’s Bench Most Dayz 6 week program is designed to add some serious weight to your bench and muscle mass in your chest! 67 Comments. 221.4K Reads 8 Week “Out-Angle” Chest Workout Routine. 10 Week Chest Size & Bench Press Strength Workout. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques.

It’s time to get started on your next 10 pounds. Weeks 1-2: Heavy Hitter. The first two weeks of the program are all about lifting heavy with mass-building compound exercises. Chest Mass Building Compound Movements Two to three sets of three (for smaller groupings such as biceps) to five (for larger groupings such as legs) exercises per muscle group are an effective way to ensure that muscle overload, high intensity, and balanced muscle development is achieved.

Whether it is 500 grams on the barbell curl or. Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories! Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.

Use as much weight as you can for each listed set, and add weight when it makes sense. Here are the 4 workouts: Workout #1 Cluster Sets and Supersets. Workout #2 Pre-Fatigue and Burn. Workout #3 Upper Chest Blast. Workout #4 Dumbbell and Barbell Volume.

Exercise Sets Reps Chest. Barbell Bench Press 4 10, 8, 8, 6 Incline Bench Press 3 8, 8, 6 Decline Bench Press 3 8, 8, 6 Dumbbell Flys 2 10 Dumbbell Pullover 2 8. Triceps. Tricep Extension 4 10, 8, 8, 6* Tricep Dip 3 10 Tricep Bench Dip 3 8. *Add more weight for each set.

Tuesday Back & Biceps. Exercise Sets Reps Back.

List of related literature:

Start with compound movements, such as the barbell or dumbbell bench press, to strengthen and develop the pectoral muscles.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

After three years I was still doing only these five basic chest exercises.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

For example, if one does bench press, incline bench press, dips, and chest flies for the chest, he or she can alter the rep schemes and intensity of the lifts within the workout (i.e., bench [H], incline bench press [M], dips [L], chest flies [H]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

A common strategy is to divide the program into upper body “push” exercises (i.e., chest, shoulders, triceps), lower body exercises, and upper body “pull” exercises (i.e., upper back, trapezius, and biceps).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

These are the exercises you must master if you want to build an impressive chest.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Training programs, especially when targeted on chest and shoulder girdle, can increase respiratory muscle endurance.102 In addition, body-building exercises may increase upper body muscle mass.

“Pediatric Respiratory Medicine E-Book” by Lynn M. Taussig, Louis I. Landau
from Pediatric Respiratory Medicine E-Book
by Lynn M. Taussig, Louis I. Landau
Elsevier Health Sciences, 2008

Simply do one set of each of the following: ■ Upper-body pushing exercise (i.e., push-up, machine chest press, etc.), 5 to 10 reps often seconds up, ten seconds down ■ Upper-body pulling exercise (i.e., pull-up, seated row, etc.), 5 to 10 reps of ten seconds up, ten seconds down

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

To accomplish this, you can use exercises that train multiple muscles at the same time such as squats (gluteals, quadriceps, and hamstrings) or push-ups (chest and triceps).

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

Three sets of 10 to 12 slow, peak-contracted reps at the end of a chest workout do the trick.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

You can do one chest exercise or six.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Excellent Challenge workout. These are seriously beneficial. I appreciate them. Im working up to doing the 215 on the bench, im currently doing 195 at the moment. So building my strength to put 2 plates of 45lbs on each side. Thanks again for the Challenges. Getting Gains All Summer My Goal.

  • Hey MDog, awesome video thanks. I have a question? Should I workout 3or4 days a week and do you have a list workout cheatsheets ��������

  • You know what. I saw allot of chest workout videos and have done allot of chest workouts if you consider how long I worked out in the gym, and by that I mean not counting the years I didn’t visit a gym as a member or user if you will… and I never saw someone say the pec-minor muscle needs to be exercised specifically! Everyone keeps it a secret and get it wrong and says, “relax your shoulders,” that means use your pec-minor. You should total do more coverage of it and teach people they need to work these two muscles because you are the one guy I found on the internet that body builds that ever said anything about it!

  • Oh snap that reverse shrug into dips is friggin dynamite. I immediately went out to the garage and hopped on my dip station. It did take a couple reps to get the feel and the MMC down. I’m very much looking forward to trying this in a day or two at the end of my chest workout.

    Thanks again John!

  • Great workout plans, and meal plans…Just started back to the gym after 5 yrs. Had open heart surgery and lost all muscle and gained weight…Thank You

  • Just Google and read a statistics of bodybuilders are 34% more likely to die compare to the average person…but it didnt say how……I’m pretty sure its the supplements….nothing natural about them at all.

  • What do you think about wearing the rubber belt around your elbows when you’re doing bench it keeps your elbows in so you don’t have to keep men yourself what do you think about that is that a handicap or is that something you can get used to and use Frank Montenegro

  • Hi John I am a gardener in Cheshire uk and can only get to the gym three times a week so what I want to know is should I train a different muscle group each visit or concentrate on the same group each week.Great videos John very much appreciated. Jim Harrison.

  • I hurt my shoulder not too long ago doing the incline press just like you’re doing now. I might have done it wrong and that might have caused the injury but now since I took some medication to bring down inflammation I’m not hurting but I am however scared to do this exercise again… Is it that important to add the incline or do you have another suggestion for something else that does the same..?thanks bud new subscriber here been watching your videos I’m a hardgainer but I’m trying��

  • Who else is sensitive under the arm pits when doing chest the chestichiles when I see ppl go to far back on the pec deck or keep there arms straight I cringe there’s only way there going to snap city

  • Victor is def one of my favorite bodybuilders he gets right to the point n he’s very humble if I was as big as him I’d probably be an arrogant douchebag ������

  • Bench press 5×5
    Incline bench 3 sets 6-8 reps
    Dumbell benchpress 3 sets of 6 to 8 reps
    Incline dumbell fly 3 sets 8-10 reps
    Cruch 3 sets to failure
    Reverse cruch 3 sets to failure
    Oblique crunch 3 sets to failure each side

  • John, my question is, I’ve been lifting for many years and honestly much of my days have been ego-motivated rather then educationally based. Now, after several upper body surgeries in my 50s, I want to start getting back into weightlifting. My major problem right now is weak/sore shoulders. I’m discouraged but feel like theres gotta be some remedies out there. Do you have any suggestions please???

  • ***VICTOR MATINEZ IS LIKE THE 2pac OF BODYBUILDING ADVERSITY ADVERSARIES GANGSTA WITH A GOOD HEART*** 0SEVEN no disrespect to Jay but even he will tell you OSEVEN WAS VIC!!!! vic doing Olympia this yr, best yr for a win?

  • I’m going to try this today… but if John struggles with it…. I’m probably going to fall flat on my face….. John is a badass though

  • Dude,the pain in your shoulder is because you are flaring your elbows out while pressing.You’ll impinge your shoulders if your upper-arms are perpendicular to your torso at the bottom. Tuck your elbows 75° to Bench Press pain-free.

  • I’m glad to see an honest, humble dude showing some good stuff. He admits he uses his biceps too much with traditional flys and not acting like he has no room for improvement. We all do

  • Man I’m garbage at dips. Just can’t seem to make my pecs do the movement.

    I have a feeling it might be due to my shoulders not being depressed though. I really concentrated on keeping my shoulders down last chest workout (just chest flys then immediately to pushups, from 15 reps down to 5) and my chest was more sore than any chest workout I’ve done in the months since I started working out.

    I’ve realized I’m naturally almost kinda tensed up a lot of the time, even just sitting, and my shoulders will be elevated and I don’t even realize it. Dunno why

  • I’ve been using a neutral grip on my incline dumbbell press. Mainly because I experience shoulder pain with the incline. I feel my shoulders dont take a hit this way. My question is do you find a difference on chest activation when using a neutral grip?

  • Any advice on how to round out/shape my lower chest? It looks like I work out when I wear a shirt, but off it’s not to defined, and I’m fairly lean

  • Thank you for touching upon safety, especially when it comes to adjusting grip for the bench. My shoulders don’t bother me anymore after your following your videos.

  • MOUNTAINDOG!I was wondering one thing on the flat bench. does the bar go straight up from where it starts on your chest? I’ve seen where it starts at the nipple line and finishes up top between the nipple line and your chin. thanks in advance

  • Hi John the minor pec dip form is great cause it give the opportinity at least once a week to work some shoulder lower stabilizers, which bodybuilders need a lot ( we raising arms so often ) ; good trick for abs as well! Thanks for sharing this ����

  • It’s so sad…. The lady on here can bench more than me……and HE’S pushing more with one arm than I can bench for my Max, lol. Welp, I guess I’d better keep on working at it….

  • Older video but still wanted to comment. I’m stronger as well on incline than flat bench I think it’s due to my shoulder issues I’ve had in the past. Good info as always and now have 200,000 subs��

  • Just did this and had the exact same problem with my left shoulder maybe rotator cuff. It was killing me. I toughed it out and finished each set but sometimes i wonder if I ended up doing more damage to it in the long run

  • Sir my chest never pump I am unable to feel my chest it’s never pump during workout never,i had watch your all chest related videos,,,plss sir help me plzzzzz

  • After a week break started back with the 25min bicep video what a killer but really enjoyed it and ye that pause button was used # strength team uk

  • Been following your channel for about a year, and bro I just say your content is always on point thanks for the killa work outs bro

  • Nice video glad you sticking to classic workout videos, I feel like most fitness YouTubers have forgotten what’s got them to this point.whats your overall pr on bench?

  • John muk il try next week in my local gym,il keep trying with my arms slitely bent like you said to do,il keep trying I go slow and see how it gos,to be honest I’d rather try and do it like you,as it mite improve over time chest and arms after time.

  • I’ve been using this chest workout once per week for a couple of months. Yesterday my wife told me i’ll soon have to wear a bra. The pec minor dip is my favourite!

  • This guy is so A.D.D with explaining things but I can forgive him because he at least gets the explanation in and he’s kind of cute:P

  • So I love the idea of cable fly’s on inclined bench, but in my gym this isn’t really possible due to not many of them, cable machines, so out of curiosity, what and how could I change this?

  • Dam impressive kid..
    I use alot of this in my chest routine..im 57 and still goin strong! 5 foot 9 at 205 lbs… Still kicking it baby! ��

  • I’m starting to realize that these videos appeal more to actual aspiring bodybuilders. My arms simply couldn’t bench press that many reps with my current scrub ass muscle endurance. lol

  • When you do an exercise till failure, how on earth do you find the energy to do another fu*king exercise targeting the same muscle group? I am blown away ��❤��

  • Why you guy indicate only the part of exercises workout. As soon as possible, you guy better share what kind of suppliement you guy used and how you guy take care of body as well as how to take food while you guy transforming, exercise timing such as all details information. Meaning to say that no one can grow their body without a better suppliement, correct instructions.

  • 1. upper chest
    2. middle chest
    3. lower chest
    Do we have to practice it everyday for 1, 2, 3 or switch of the day? Please kindly help to advise. Thanks

  • I’ve been going gym on and off for 2 years. Been going properly and dieting clean for last 3 months and felt like i hit a wall when training chest. Everything else seems to be developing apart from my chest. I did this 2 days ago and still feel my check burning and getting bigger. Definitely doing this one again

  • bro u r the most humble person in fitness industry but….. u r killing the wrist in ur workout… tht is no no fuck tht I’m already going through the elbow pain… I don’t want to fuck my wrist now

  • It’s a good workout but I feel like it’s a waste of time uploading it because it is the most average workout I have ever seen. Get a training partner for a spot and really push the weight. Only thing with going heavy is a big amount of warm up sets(3-4 or more). And remember to not exhaust yourself on these warm ups or any of the sets except your heaviest sets of 1-3 reps.

  • Chest Workout/mass
    1) DB incl ChestPress. 4x 8reps (heavy/progressive)
    2) BB flat BenchPress. 4x 6reps (heavy/progressive)
    3) Superset. 3x 8/8reps
    > Peckminor Dips (straight arms)
    > Dips Tric ( 1/2 dip/ lower part)

  • So during the incline DB press he feels his shoulder screaming at him…and he continues to lift heavy? I did the same thing years ago, and ended up with a SLAP lesion and ruined my rotator cuff. Enjoy that shoulder surgery.

  • just a word of advice, able has 13 years of lifting under his belt

    if you are a beginner, maybe reduce volume as per your needs

    although i must say his work ethic is really admirable

  • I’ve done your workout and I’m impressed. I’ve altered the flys with cables, seated using a foam roller wedged between lats to hold strict form and pushed chest out like a peacock. My pecs will hurt for days. Thank you for quality content. Especially the 21’s wow

  • Victor, there are a few videos in which you provide exceptional guidance for all major body parts. Wish you could update a video on this platform with any modifications to those sets. You were wearing all black. I’ve been following those for a few years now and irrespective of considering others, I always end up going back to those few videos because of how clear and clean your approach is…..thanks for your time in helping us all partake in lifting. Saludos!

  • You don’t squeeze at the top when doing dumbell press? It’s easier on joints then barbell but isn’t the point of dumbell is that extra range of motion to squeeze? Just asking

  • Yo Rell, been apart of the Strength Team for 3/4 of a year now. Your enthusiasm and your passion for us to be the best we can be is incredible. Stopped workin out in December till here recently i started to go again. Went through some pretty dark times in my life, and just gave up on everything just about. Was on youtube when i came across one of your videos again, and i immediately felt relieved and happy to be alive again. What you do on this channel goes beyond helping us on this fitness journeys of ours. This world could really use more ppl like you. i really appreciate you man; just wanted to express my gratitude �� stay blessed

  • Ain’t gonna lie I tapped out on them 21s �� I finished tho. This has got to be the best channel for GAINZ on YouTube!!! Keep bringing that heat fam ������������
    BTW my new ORM 320lbs Thanks to you Big Dawg��

  • Great video Mr. Meadows! but i have a question. Why do you start at a lower weight and move up for your sets on bench and db presses, because ive read before that the law of diminishing returns also applies to lifting where your first set has the greatest return. Is it because you lift such a large amount of weight that you have to start lower and move up to prevent injury, or is that better than starting at a heavy 6 and moving the weight down slightly towards the end of sets?

  • The 21’s for the bench press are awesome. I had to use those “invisible” weights on the bar to do it right until I got better at it.����

  • M+S thank you for making these great videos with Victor! I really like them a lot! Please do some more with him if possible. Greetings from Germany!

  • Hey. I did do your first three exercises and I could feel the burn. Simply bad ass. I did not have the equipment for the others but I am going to Sears to buy the squat cage with pulleys to try to keep up with you. You are awesome!!

  • Rep range on all of them? Im still kind of new at the gym so its not obvious for me but I want to become a professional bodybuilder one day!����

  • Darrell man this workout was great. The barbell 21’s were epic and had my chest screaming. Definitely going to put those in the rotation. Thanks again

  • I know you get tons of request for videos, I have one, if you can find time. I injured my lower back when I was younger doing construction. When I lifted regular my back felt better, but never full strength. What are some exercises, to build lower back up, without causing injury? Love the videos, I’m ready for some more Gains!

  • 2:46 skip the shit out of these kinds of exercises. You will hurt your rotator cuff and you’ll be on vitamin D3 and glutamine for a month or surgery.

  • Nothing but workout. I like that. Some of these other guys do too much narrative and I feel many of us just want the meat and potatoes of the workout. Thanks

  • Big Vic it’s me big Mike from the group home NY love from far Rockaway I always looked up to you the Dominican dominater thanks for the inspiration one love and

  • Wait, what was that weird reverse shrug thing.. oh oh here it goes explaining. Cool I’ve never even seen that before! I’m totally trying that out!!!

  • Is it true that you should use Dumbells when you have a muscle imbalance? And to do a few extra reps on which ever side is smaller?

  • Tried the first fly variation. I must say I really liked the upper pec activation enough to add it into my split. I will be using it in a superset. Also go lighter than what you normally would use on a dumbbell fly

  • I usually do calisthenics but my friend wants me to accompany him at the gym so I’m just wondering exercises I can do besides just bench press lol

  • Well uhh. Let’s see. My routine is bench press and the next workout is bench press and the one after that is bench press and my last movement of chest day is bench press. So basically bench press. Also, at the end of every workout I bench. To get e better nights sleep I bench press to stimulate the mind into the bench press for the next day. I bench a lot. Every day. Twice a day. Sometimes I bench press my girl in bed because she’s built like a barbell. So if you wanna know the rest of my routine for my workouts it’s bench press. Pretty simple. I hit all muscle groups because I bench. I feel it in my ankle when I bench. So yeah… bench

  • Good video. Shows the importance of dumbbells to make sure both sides are getting trained equally.

    In my gym it’s shocking how many straight bar lifter’s struggle with symmetry and equal strength on both sides.

  • I thought you said in your other video that you advocate full body workout? You can’t do full body when you have this much volume for your chest, can you?

  • Hey, so my bench max is 185 currently, what would be a good starting weight for week 1? I can do 5×5 pretty comfortably with 150 and could maybe do 155, but obviously I should ‘t be starting with weight that heavy. Would you recommend starting the program with 140, moving up by 5 lbs each week. So it would look something like this week-by-week:
    140 (5×5)
    145 (5×5)
    150 (5×5)
    155 (5×5)
    160 (5×5)
    165 (3×3)
    170 (3×3)
    175 (3×3)
    180 (2×2)
    185 (2×2)

  • Good stuff! Do you you think you could make a chest video that emphasizes on the bottom part of your pecs? Need a good regimen for that.

  • I usually hate when people talk too dam much and don’t get to the point but I enjoyed this whole video. Your voice isn’t annoying, I think that’s what it is�� #SUBSCRIBED

  • I am doing a workout like Dwayne Johnson’s which is working on 2 areas every day for 5 days.

    An example is Chest and calves on one day and quads and hamstrings the next

  • I noticed the lagging left arm right away! I suffer the same but with the right arm. Rotator cuff. Best tips for helping relieve the pain?

  • you should also show a proper form of exercise how to do it in different angles and some mistakes that people doing during their exercise