Chest Workout

Posted by Eric Hofmann on Wednesday, July 3, 2013 Under: Health and Fitness blog

I, believe one of the most common muscles trained and most commonly improperly trained muscle groups is your Chest. This week we will explore the chest muscle group. At the end of this post I, will post, what I, believe and have found to be a superb chest workout over the years of personal training and sport-specific training.

First off I, think everyone interested in training the chest and any other part of their body should at least educate themselves on the basics of the specific muscle group. And, get an idea of what you are training. 9 out of 10 times if you see it or have a basic understanding of something, you are more likely to succeed in that particular task. The chest has 2 muscles. Pectoralis Major and Pectoralis Minor. The muscle strands run horizontally across your body, from your sternum (flat center piece of your rib-cage) to under the anterior head and middle deltoid (shoulder) and above the Bicep long and short head. It should also be noted that your Tricep is a secondary mover in just about all chest movements. 



Ok, now you have an idea of what and where everything is. Your chest is a rather big muscle when in comparison to other muscles throughout the body. With that said, it is important to train all portions of it and to be sure not to over-train your chest. After all it is a muscle and needs time to rest. This brings me to my first real lesson of this post. Most people I, have encountered training their chest at a gym/fitness club. Are lacking a few things and are generally not helping themselves at all. What I, mean by this is, most people tend to overwork certain parts of their chest and totally forgot about other areas of chest. leaving them upset and annoyed when they do not get the results they are intending. An example workout of this would be:

  • Bench press 3 x 8
  • Chest press 3 x 8
  • Incline press 3 x 8
  • Push-ups till failure


Something along these lines. I, am not concerned about the sets or repetitions. But the actual movements. This poor example shown above only involves 2 of the 4 chest sections that should be considered when training your chest. What I, mean is, your chest has 4 sections. These are imaginary sections as we mentioned earlier their are only 2 actual muscles that make up your chest. The 4 sections are: Inner, Outer, Upper & Lower. There go, a proper chest program should have this in mind when designing a program. Knowing what exercise's effects what section of your chest are key. As always I, highly recommend you seek professional help when looking to train. Online personal training with Performance Training is an efficient and cost-effective method.Furthermore, here is an example of a proper chest workout, and remember as I mentioned earlier your tricep's are secondary mover. it is a good idea to focus on them a little bit as well.

Chest program:

  • Bench Press 3 x 6-8 reps (normal grip)
  • Incline DB Press 3 x 10-12 reps
  • DB Fly or Machine Fly's 3 x 10-12 reps
  • DB Decline Press 3 x 10-12 reps
  • Diamond Push-Up's 2 x till failure
  • Skull Crusher 3 x 10-12 reps


This would be an ideal chest program for anyone looking to add strength, power, endurance, and start to thicken their chest out to their true potential! Obviously, by adjusting the rep-range you can adjust it to your goals. It is wise to let your chest rest a minimum of 48 hours before training them again. It is also equally important to intake roughly 30-45 grams of protein (depending on your body size/weight) within 45 minutes after you have completed training to reap the full benefits of this particular training program. Take a look at our popular: Back workout, Leg workout, Shoulder workout and Core workout posts.

In the program above all 4 sections of the chest are included as well as the secondary mover. Again, this is an ideal and very sound training program. However, it is only a small portion of a complete training program. The rest of your body should have a training program that is thought out and built on your goals. I cannot stress enough if you are not sure of what you are doing, do your self a favor and seek out a Personal Trainer or look into online personal training. Online personal training is starting to become more and more prevalent, Performance Training has been offering online personal training for over 6 years now. And, as I mentioned earlier it is very effective and very cost-efficient. When you have time take a look for your self at our online personal training programs available.

In : Health and Fitness blog 


Tags: chest workout  chest  pectoralis  pecs  chest training  bench press 
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