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The chest workout begins and ends with a bench press. Or, if they’re not big on the bells, push-ups. Although both are fantastic exercises, for a genuinely pectoral-tacular chest, you need to expand your exercise repertoire.
You’ll train four times a week during the four weeks of your chest workout plan, but it won’t all be chest work. It doesn’t make much sense to sculpt perfect pecs if the rest of the body doesn’t keep up during that time. So two of your weekly workouts are chest-focused, while the other two are full-body workouts.
The four workouts consist of five moves. The first two exercises are large, composite lifts performed as regular sets. Make it strong and push as hard as possible. Then the last three moves are a tri-set, so it rattles 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 set. Do the workouts in order, projected to the sets, reps, times, and detailed rest periods. And you’ll add serious size and strength to your chest while building bigger arms and shoulders.
Who is this Chest Workout Training For?
It is a chest workout plan for experienced gym users. You’ll exercise four times a week with heavy weights at challenging times. So you should know how to manage the weight room and understand what it involves to make a sad day. However, if you take this training plan as a beginner, even if you go through the first or two sessions, you will probably find that the DOMS involved leaves you out of action for the rest of the week.
The below chest workout plan requires a gym because it uses a bar with weight plates, dumbbells, a weight bench, a shelf, and a lifting bar. Unless your home gym is impressively well stocked, you might also want to check your home chest exercise. The plan for something you can do when the gyms are closed.
Tempo Training for Chest Workout
To get the full effect of these workouts, you must adhere to the four-digit tempo code for each exercise – see our tempo training guide to help you understand the numbers. The first digit indicates the time in seconds it takes to lose weight, the second how long it pauses at the bottom of the movement, the third how long it takes to lift the weight, and the final digit how long it pauses at the top. X means that part of the movement must be done explosively. The accumulated time under stress increases the heart rate to burn fat and break down muscle tissue, making it rebuild larger and more robust. Keep each representation smooth and controlled so that your muscles – not the urge – do the job.
How to do Warm Up for this Chest Workout Training
Before continuing with the breast exercises, you must take the time to prepare your body. A complete warm-up will help you perform at your best when boarding the elevators and reduce some of the muscle pain you’ll feel the next day. That’s no small thing because breast DOMS is not fun at all.
It’s not just your chest that you’ll be working on in the sessions below, so your warming needs to prepare your whole body. Unfortunately, that means jumping on the treadmill for five minutes of slow jogging isn’t enough because it doesn’t correctly warm the muscles you’re about to use.
- 1 Bench press
- 2 Incline bench press
- 3A Incline dumbbell press
- 3B Incline dumbbell flye
- 3C Press-up
Now above information is very useful for those who are searching for good tips for chest workout for good chest. And how to prepare for a chest workout. First, start with this brief gym warm-up routine, which consists of seven dynamic stretches that hit the whole body. Then move on to specific warm-up exercises for the workout you’re about to do.