Chest Workout at the Gym
Four chest exercises: barbell bench press, incline dumbbell press, chest dips and cable crossovers.
About the program
The chest works in presses (the bulk of the load) and flyes (stretch and peak contraction). The flat press hits the middle chest, the incline the upper chest, and dips with a forward lean the lower chest. Cable crossovers finish the muscle without loading the triceps.
Who it is for
Lifters training chest on its own day in a split, or bringing up a lagging chest.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Chest
13 sets
How to progress
The first exercise is the heaviest: add weight once every set hits the top of the range. Progress the rest with reps. Train the muscle 1–2 times a week with 48–72 hours of rest.
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