Building your chest !

Here's a basic chest training routine that should elicit great gains in any motivated individual:


• Flat Dumbbell bench press – 4 sets of 10
• Incline Dumbbell Bench press – 4 sets of 10
• Incline Dumbbell flyes – 4 sets ( 14, 12, 10, 8)(Choose one weight)
• Dips (weighted if necessary) – 3 sets
• Cable Cross (3 sets to fail, lighter weight each set)

For the first 2 exercises alternate between dumbbells and bar for each chest sessions.
Focus on pushing as heavy as you can for the first 2 excercises, whilst making sure you are lowering the dumbbells or bar all the way. Increase the weight for each set of these exercises.
Make sure you have someone spotting you, especially on bench press.
Ensure that you squeeze your pecs together at the peak of your movement on flyes.
For dips go as low as possible and lean forward so you use more chest and less tris.
Cables is used as a finisher to get as much blood to your muscles as possible - only rest for 30 seconds betweens sets here.