So you want to build a chest that makes you proud when you look in the mirror? Whether you're a gym newbie or a seasoned lifter, focusing on chest development is crucial for a well-balanced physique. In this article, we'll walk you through a 3-day chest workout plan that's designed to target all the major muscle groups in your chest. Each day has a different focus, ensuring a comprehensive and effective approach.
Before starting any workout plan, it's essential to consult a fitness professional to make sure these exercises are suitable for you.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedDay 1 focuses on building a strong foundation. Think of your chest muscles like a house; a strong foundation is essential for what you build on top of it. The exercises for today are designed to engage multiple muscle groups, providing a solid base for future workouts.
| Exercise | Sets | Reps/Duration (s) | Instructions |
|---|---|---|---|
| Bench Press | 3 | 10 | Lie flat on the bench, grip the barbell slightly wider than shoulder-width, lower the bar to your chest and push it back up. |
| Push-ups | 3 | 15 | Maintain a plank position, lower your body until your chest almost touches the ground, then push back up. |
| Dumbbell Flyes | 3 | 12 | Lie on a flat bench with a dumbbell in each hand, extend your arms above you, then lower the dumbbells in an arc until they are level with your shoulders. Bring them back to the starting position. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedDay 2 is all about hypertrophy and endurance. We're going to perform exercises that not only help in muscle growth but also improve your chest's endurance levels.
| Exercise | Sets | Reps/Duration (s) | Instructions |
|---|---|---|---|
| Incline Bench Press | 3 | 10 | Sit on an inclined bench, grip the barbell slightly wider than shoulder-width, lower the bar to your upper chest and push it back up. |
| Cable Crossovers | 3 | 12 | Stand between two pulleys, grab the handles and pull them together in front of you. Extend your arms fully and squeeze your chest muscles. |
| Diamond Push-ups | 3 | 15 | Assume a push-up position but with your hands forming a diamond shape under your chest. Lower your body and push back up. |
The third day is all about power and strength. We'll incorporate some advanced techniques like supersets to maximize muscle recruitment.
| Exercise | Sets | Reps/Duration (s) | Instructions |
|---|---|---|---|
| Decline Bench Press | 3 | 8 | Lie on a decline bench, lower the barbell to your lower chest, and push it back up. |
| Pec Deck Machine | 3 | 12 | Sit on the machine, grip the handles and bring them together while squeezing your chest. |
| Superset: Push-ups & Pull-over | 3 | 10 & 12 | Do a set of push-ups followed immediately by dumbbell pull-overs without rest in between. For pull-overs, lie on a bench, hold a dumbbell above your chest, and lower it behind your head before bringing it back up. |
We hope this 3-day chest workout plan helps you build a chest that you can be proud of! For more personalized workout plans, consider signing up for our Pro plan.