Workout Routines for Chest Exercises

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Workout Routine for the Chest using a Barbell

The bench press barbell exercise is the most popular of chest exercises available. It is very effective at targeting the chest muscles while seeking output from your tricep and deltoid muscles.

The wide-grip variation is used to pinpoint the outer pectoral muscles. The incline bench-press variation will have you position yourself in such a way that pectoral fibers located high in your chest will be targeted. The decline bench-press variation will do the opposite, placing you in a position to target your lower chest.

	Bench Press 3 x 8 reps		Bench Press using Wide Grip 3 x 8 reps
	Incline Bench Press 3 x 8 reps		Decline Bench Press 3 x 8 reps

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Workout Routine for the Chest using Dumbbells

The dumbbell press is the dumbbell equivalent of the barbell bench press. Similarly to the barbell version it is a very popular chest exercise. The incline variation will target the upper pectoral muscles while the decline will target the lower. Finally, the lying fly is very effective at strengthening your chest tonus and specifically the interior fibers of your pectorals.

	Dumbbell Press 3 x 8 reps		Incline Dumbbell Press 3 x 8 reps
	Decline Dumbbell Press 3 x 8 reps		Lying Fly 3 x 8 reps

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Workout Routine for the Chest using an Exercise Ball

This workout routine is designed for use with an exercise ball and a pair of dumbbells in two cases. The dumbbell press will strengthen your stabilizing muscles as well as your pectorals while the chest fly will do the same but to the internal pectoral muscles specifically.

The push up on ball exercise will target the lower portion of your pectorals while the push up with feet up on ball will target the upper region of your chest.

	Dumbbell Press on Ball 3 x 8 reps		Chest Fly on Ball 3 x 8 reps
	Push Up on Ball as many as you can		Push Up (Feet Up) on Ball as many as you can

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Workout Routine for the Chest using an Exercise Band

This workout routine was built to help you target the muscles in your chest using simply an exercise band (or stretch tube). The incline band chest press will help you target your upper pectorals while the decline band chest press will help you target your lower pectorals. Both will also target your triceps.

The incline band chest fly will exercise your upper pectorals while the decline band chest press will exercise your lower pectorals. Both will also target your triceps and your inner pectorals.

	Incline Band Chest Press 3 x 8 reps		Decline Band Chest Press 3 x 8 reps
	Incline Band Chest Fly 3 x 8 reps		Decline Band Chest Fly 3 x 8 reps

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Workout Routine for the Chest using Gym Equipment

The workout routine below is suitable to those that like to work out with equipment usually found in commercial gyms (although some have them in home gyms as well). The chest press using pronation grip exercise is the gym equipment equivalent of the barbell bench press but with the distinct quality that it can be performed without the presence of a spotter (since no weight is held up above you).

The chest fly is probably the most popular chest exercise using gym equipment, especially among women. Like the chest fly, the chest fly using high pulley is very effective at exercising your pectoral muscles in a lateral fashion (from the exterior all the way to the interior). Finally, while the chest dip is very apt at targeting your triceps it is also a good way to exercise your lower pectoral muscles.

	Chest Press using Pronation Grip 3 x 8 reps		Chest Fly 3 x 8 reps
	Chest Fly on High Pulley 3 x 8 reps		Chest Dip 3 x 8 reps

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Workout Routine for the Chest using a Bowflex

The workout routine below is targeted at those who wish to strengthen the muscles located in the chest while using a bowflex fitness equipment. The bench press is the quintessential chest exercise that will allow you to target your triceps a secondary muscles.

The incline bench press variation will allow you to pinpoint the upper area of your pectoral muscles while the decline bench press variant will let you target the lower part of them. Finally, the chest fly is an excellent exercise if you are looking to strengthen your inner chest muscles.

	Bench Press 3 x 8 reps		Incline Bench Press 3 x 8 reps
	Decline Bench Press 3 x 8 reps		Chest Fly 3 x 8 reps

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