Chest workout how many reps

In this specific case, the chest is trained on Mondays and Thursdays. As you can see, all of the weight training factors explained above are in place. Hammer Strength incline press instead of incline dumbbell press, cable fly or pec deck instead of dumbbell fly, etc. Once again, to see the full version of this program and all of the details that go along with it, go here: The Muscle Building Workout Routine.

Now for a little peek into my Bodybuilding 2. Again, the full details of this Bodybuilding 2. Feel free to check it out. There you have it. All you need to do now is put it into action. Don't waste another minute of your time searching for what to do. I've already done the research for you and created step-by-step plans that work. Select your goal below I Want To Build Muscle If you want to build lean muscle without gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn't customized to you, or doing myth-based nonsense that only works for people with amazing genetics, check out: Superior Muscle Growth I Want To Lose Fat If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, check out: Superior Fat Loss Facebook Twitter 26 Pinterest SHARES ABOUT THE AUTHOR Jay is the science-based writer and researcher behind everything you've seen here.

Thanks for all this good stuff! You could also do an exercise for a few sets of lower reps, and then end with one higher rep back-off set.

Personally, though, I like to to use separate exercises for this purpose rather than using the same one to train in multiple rep ranges. But it can all work. Simply incredible! At 55 years old, my breasts have excellent muscle mass underneath them which gives them added support. Something must woman would gladly welcome at my age! Hey Jay, great article again. I plan on writing a similar article for every muscle group. Awesome article as usual.

When I feel the broscience sneaking in, your bring me back to down to earth. It can be easy to get lost in some of the stuff you read or hear. Awesome article! In this article, we will discuss what actually works. Having a really well-developed chest starts with your mindset to training.

This image illustrates the different areas of the chest that must be developed to achieve a full look:. Developing both pec major and pec minor will have a dramatic effect on aesthetics and strength.

Take a strategic approach to chest training for maximum development of all sections. This is what creates aesthetics!

The tricky part about having a well-developed chest is that it takes much longer to build the clavicular pectoralis. So, do you want to have the ultimate aesthetic chest with the strength to back it up? Since your pectorals are a large muscle group, you need to train them with heavy resistance and progressive overload. You have to lift heavy in the rep range for the majority of your chest exercises. The best exercises include the dumbbell bench press, barbell bench press, dumbbell incline bench press, and the barbell incline bench press.

So, if your bench press max is lbs you will want to make sure you are doing sets of lbs at minimum. Save it for the end of your workout and focus most of your efforts on training heavy. They should never be the core focus of your chest day.

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 most important rule to having a fully developed chest is that you must work the upper chest just as much as your lower chest. Barbell bench press.

Pec deck. Bent forward cable crossover. Chest press. Inclined dumbbell flies. Read this next. Lower Chest Exercises for Defined Pecs. Incline vs. Medically reviewed by Daniel Bubnis, M. The Surprising Truth. Facial Exercises: Are They Bogus? Then the final three moves are a tri-set, so you rattle through the first set of 3A, then the first set of 3B, then the first set of 3C with minimal rest between them. Rest, then start the second sets. The workout plan below really requires a gym, because it uses a barbell with weight plates , dumbbells , a weight bench , a rack and a pull-up bar.

Unless your home gym is impressively well stocked, you might also want to check out the home chest workouts underneath the plan for something you can do when gyms are closed. To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top.

X means that part of the move should be done explosively. Keep each rep smooth and controlled so your muscles — not momentum — do the work.

This is a training plan for experienced gym-goers. Success in this training plan will come not only from following the workouts below to the letter, but by backing up your gym efforts in the kitchen.

That starts with eating enough protein to repair and rebuild your muscles after a workout. However, many people do prefer the convenience of supplements like protein shakes or protein bars for getting 20g of protein in after a session. Also make sure your energy reserves are topped up by eating carbohydrates, aiming for wholegrain varieties to maximise the fibre you get from your food.

Some will send a variety of healthy meals at once that you can reheat and eat when you wish, while others will deliver daily and cover all your meals and snacks with a menu designed to fit your precise training goals. These are, of course, more expensive than cooking for yourself, but it's certainly no more expensive than a takeaway habit and a whole lot healthier.

This will get your body used to the movement patterns involved and prime the relevant muscles to fire when you add weight. Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start. Sets 5 Reps 5 Tempo 10X0 Rest 60sec. Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Sets 4 Reps 8 Tempo Rest 20sec. Lie on an incline bench holding a dumbbell in each hand by your shoulders.

Brace your core, then press the weights up until your arms are straight. Lower them back to the start. Sets 4 Reps 10 Tempo Rest 20sec. Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows.