WORKOUT ROUTINES

Chest Workout: At Gym and Home Chest Workout for Men and Women

Chest Workout

Have you ever wondered what is the best muscle-building chest workout for you?

There are a lot of workout routines on the internet.

But, many of them are just a waste of time and energy.

So, wonder no more!

Here, I will share chest workout routines which will surely meet everyone’s needs.

Which Day is Good for Chest Exercise?

Monday is widely known as the world’s international chest workout day.

But, it doesn’t matter if you are doing it on Friday or any other day.

All you need is just a perfect guide according to your body type.

Equipment Required for Chest Day

To be honest, if you want to build proper chest muscles, you must have at least three to four instruments.

But, if you are unable to get any equipment, you can still perform a chest exercise session.

Here are some of the basic equipment or machine that you should use.

  • Barbell (With the variations of weight)
  • Bench (Straight and Incline)
  • Dumbbell (With a variety of weight)
  • Chest Press Machine
  • Chest Fly Machine
  • Cable Machine (Low-Pulley)

There were some of the basic machines that you can find in any gym.

By using this equipment, you got a better chance to build a bigger chest.

Many of you willing to do it at home. Don’t worry!

You’ll learn home chest workout here as well.

Chest Exercises

I’ve divided chest exercise into three categories:

  • Chest Workout for Men
  • Chest Workout for Women
  • Home Chest Workout

These categories are for your ease.

If you are a boy, a chest workout for men is for you! Are you a girl? Check chest workout for women.

And if you want to do it at home, go for a chest workout at home.

Beginners Guide

There are a lot of chest exercises, but you probably don’t want to spend your whole Monday trying them all.

When you start going gym for the first time, you will meet many people with overconfidence in their techniques.

I suggest you avoid such people.

Remember some points:

  • Never take an inexperienced person’s advice
  • Create your monthly Goals
  • Don’t measure your muscles daily
  • Make sure not to over-exercise
  • If you want to grow a bigger chest, take a good diet

For Home Chest Workout

  • Create a proper place in your home for a workout.
  • Never do over-exercise, chest is not going to grow in a night.
  • Have some patience because you require more time to grow your chest at home.

Keep reading and find the best exercises for you!

Chest Workout for Men

I’ve categorized workouts into three types.

So, you can find the perfect workout for men below!

Barbell Bench Press

The bench press is a compound chest workout for men.

However, this exercise builds strength and muscles of the chest and triceps.

The bench press is also one of my favorite chest exercises.

The bench press is the exercise that comes to mind most when someone thinks about lifting for the chest.

Hence, bench press builds and strengthens the lower body and also hits the shoulders, particularly the front heads.

Therefore, besides focusing on upper chest exercises, it is also helpful for the lower body.

How to do Barbell Bench Press?

Below is the step by step guide on how to do barbell bench press:

  • Take a flat bench and lay on it.
  • Now, lift the bar from the rack with a firm grip.
  • When you lift the bar, make sure to hold it straight with locked arms.
  • As you are in the position now, so take a little pause in this position and make yourself comfortable.
  • Take your breath in and slowly and gradually bring the barbell towards your chest.
  • Hold a second and take your breath out by pushing the barbell upward.
  • Keep doing like I describe to do.

Note: Make sure you are not moving the barbell back and forth. It can damage your muscles.

How many sets you should do?

As it is a chest workout for men, so the below mention sets are for boys!

04 sets of 08 with 10 Reps.

Safety Measures

While you are doing barbell bench press, it is obvious that if you make a little wrong move it can damage you.

So, don’t carry overweight!

If you have any shoulder, back, or chest pain, please don’t enforce yourself in danger.

Your chest should be out and your back must be in contact with the bench.

Don’t make the bar bounce on your chest.

Flat Dumbbell Fly

The flat dumbbell fly is a popular exercise that targets the pectoral or chest muscles.

Dumbbell flies help to isolate the chest.

Flat dumbbell fly stretches and contracts chest while limiting the involvement of the shoulders.

Unlike a flat dumbbell press, where the elbows bend and flex, flyes should keep a relatively consistent elbow angle.

So, if you want a wide chest cuts, dumbbell fly will surely help you.

Moreover, when you move the dumbbell like a fly, it will also improve your back and shoulder muscles.

How to do Flat Dumbbell Fly

Keep reading to learn how to do a flat dumbbell fly.

  • Take a flat bench to sit on it.
  • The dumbbell should be in your hands when you sit on the bench
  • Now lay on the bench slowly and place dumbbells on your chest
  • Push dumbbells upward at 90 degree
  • Now, open your arms like a butterfly
  • Bend your elbow slightly by lowering your arms
  • When you feel your chest is stress, stop there
  • Take a little pause and slowly bring back dumbbells to the starting position

Note: Don’t open too wide your arms, it may cause severe injury.

How many Flat Dumbbell Fly you should do?

I suggest men do 04 sets of 08 with 12 Reps.

Precautions

Flat dumbbell fly workout focuses on the chest by putting stress on the chest.

So, if you are having any pain or injury on your chest, don’t enforce your body.

Sometimes I recommend you consult your doctor before performing this exercise.

When you will open your arms by laying on the flat bench, it will also put pressure on your back and shoulders.

So, if you move your arms fast, it will affect badly on your shoulder and back muscles.

Incline Bench Press

The incline bench press is another type of the bench press.

It helps to build the upper muscles of the chest.

The shoulders and triceps will be involved as well during incline bench press.

So, doing incline bench press will allow you to complete focus on upper chest.

Moreover, this incline bench press workout will have a significant impact on the chest.

You need an incline bench and barbell to do this chest workout for men.

However, when you pull up and down the barbell, it will focus on your upper chest muscles.

How to do Incline Bench Press

Find an incline bench in your gym and follow the step by step guide.

  • Lay on an incline bench with having barbell.
  • Make yourself easy and put your hand on the barbell.
  • Take a deep breath and pull up the barbell.
  • Pause for a while and then slowly bring the barbell to your upper chest
  • When you are bringing the barbell towards your chest slowly take a breath in
  • However, when you feel enough stretch on your chest, pull the barbell upwards
  • Keep doing incline bench press like the guide
  • When you are finished, place the barbell on the barbell holder slowly

Note: You should focus on your upper chest while doing the incline bench press. So, keep the barbell straight to focus on your upper chest.

How many sets you should do?

Same as flat bench press, you should do 04 sets of eight, but with 10 Reps.

Safety Measures

Don’t overstretch your chest muscles, it can damage your muscles badly.

You need a complete focus on your chest so that it helps your upper chest to grow.

But, if you move the barbell back and forth, you are going to have big trouble.

So, make sure not to carry heavyweight rather focus on quality.

Flat Dumbbell Press

The flat dumbbell press is a mainstay of chest workout enthusiasts worldwide.

It’s a nice move to build a bigger and stronger chest.

As such, the bodybuilders consider it the first most exercise in mass-building chest workouts.

Flat dumbbell press builds bigger pectorals and also works the triceps and deltoids, particularly the front heads.

So, it is one of the best chest workouts for men to build a bigger chest.

It is similar to the dumbbell fly but with a little variation.

So, keep in mind their difference when you are doing chest exercise.

How to do flat dumbbell press?

Below is the ultimate guide on how to do a flat dumbbell press?

  • Put the dumbbells on the floor next to your feet when you sit on the flat bench
  • Hold the dumbbells and pull them up to place them on your knees
  • Now slowly lay on the bench and hold the dumbbells close to your chest
  • Push the dumbbells upwards by taking the breath out
  • When you are bringing dumbbells down exhales the breath
  • Make sure you are not banging the dumbbells on the top
  • Keep going with this step by step guide and complete your sets

Note: Don’t make the dumbbells bang on the top when you press the weight upwards and do it correctly.

How many sets are good for you?

You must do at least 04 sets of 8 with 10 Reps.

Safety Precautions

Most of the time people try to flare their elbows at 90 degrees and this results in getting an injury.

I suggest you keep your elbow below 90 degrees and close to 45 degrees.

Flat dumbbells press also produce effects on your triceps.

So, if you overstress your arm, you are going to create hell for your arms.

However, keep these tips in your mind and avoid any injury.

Incline Dumbbell Fly

The incline dumbbell chest fly is an upper-body hard exercise.

So, it targets the upper chest and helps to achieve the aesthetic goals in mind.

Like the incline bench press, it will help to grow a wide upper chest.

Incline Dumbbell chest fly requires less weight than an incline press, which makes it a great hypertrophy exercise.

So, you should carry less weight and do more Reps.

It adds size and strength to the pecs and also works the anterior deltoids, biceps, and triceps.

How to do Incline Dumbbell Fly

Like the flat dumbbell fly, it is just like hugging a tree.

  • Take an incline bench without the barbell
  • Lay on that bench and take dumbbells in your hands
  • Bring dumbbells up close to your chest and hold here
  • Take a deep breath and pull dumbbells upwards focusing on your upper chest
  • Bring up the dumbbells until your hand is straight and the dumbbells are aligning.
  • Now bring back the dumbbells to the starting position by taking a breath in.
  • Carry on like this and complete your set.

Note: It is an upper chest workout for men. So, I recommend not to go with a heavyweight.

How many incline dumbbells fly you should do?

For men, incline dumbbells fly should be 04 sets of 08 with 12 Reps.

Precautions

Too much stress can cause severe chest injury.

Not only your chest can affect, but also your shoulder is at risk if you stretch more than enough.

So, you must have to focus on quality rather than quantity.

Furthermore, if you have any injury to the shoulder or arm, don’t force yourself to get more injured.

Decline Bench Press

The decline bench press is a lower chest hard exercise.

So, when your main target is the lower chest, this is the most recommended exercise.

I suggest you not to go for decline bench press if you are a newbie.

It is one of the hardest exercises for the lower chest.

Moreover, it also helps to build triceps muscles and back muscles too.

When you do decline bench press, you will notice that it will make an impact on your pecs too.

So, you can have multiple muscles functioning in the decline bench press.

How to do Decline Bench Press?

There must be a bench in decline position at your gym for this exercise.

  • Take a bench with the barbell
  • Place yourself on the bench and make yourself easy
  • Put your hands on the barbell and pull it up slowly
  • When you are holding the barbell, take your breath in while bringing the barbell to your chest
  • When the barbell is close to your chest than by taking a breath out pull up the barbell
  • Repeat these step and complete your set

Note: This is one of the hardest exercises, so don’t be foolish to use overweight.

How many sets you should do?

You should do 04 sets of 08 with 10 Reps.

Safety Precautions

If you are new to do decline bench press, you must use a spotter while doing it.

Otherwise, there’s a risk that you could be unable to handle the weight.

The weight will be directly upon your head, so make sure to do it with a regular grip.

Before you do decline bench press, you must be a master of flat bench press.

So, in this way, you can save yourself from any kind of injury.

Pec Deck Fly

The pec deck chest fly is a beginner’s upper body exercise.

This chest workout targets the chest and is suitable for any fitness level.

It strengthens the chest muscles easily and effortlessly.

This exercise is done with a pec deck butterfly press or lateral chest press machine.

The chest press is a fixed weight machine commonly found in your local gym or health club.

You can do pec deck fly with variations like by holding in pressing position and butterfly position.

How to do Pec Deck Fly

Keep reading to understand how to do pec deck fly.

  • Sit on the pec deck fly machine and put your arm on the handles
  • Make sure your arm is at 90 degrees and your elbow is level with your chest.
  • Now move your arms toward your body so that it produces a motion towards your chest
  • When the handles are in front of your chest, take a little pause
  • Slowly move your arms toward the starting position
  • Keep going and complete your sets

Note: Don’t move back and forth while doing it!

How many sets you should do?

You should do 06 sets with 13 Reps.

Safety Measures

First of all, you need to adjust the machine according to your body and then adjust the seat to sit.

In this exercise, you can go with heavyweight but I suggest you prefer quality over quantity.

Focus on the desire muscles during the exercise that is chest muscles.

Make sure to complete your entire motion precisely.

Don’t lock your elbow and always contract with your chest muscles.

Dumbbell Pull-Overs

The pullover was one of favorite moves of some athletes of the Golden Era.

This includes The Oak, Reg Park, and Franco Columbu.

This exercise works not only the chest but also other muscles.

Modern chests seem to be lagging behind those of the classic physiques that put this move to use on a weekly basis

Of the dumbbell pullover, Arnold Schwarzenegger said, “You will not believe the ache in the sternum that this movement will produce!

It will force your chest help wo grow bigger.”

How to do Dumbbell Pull-Overs

You need only one dumbbell to carry this chest workout for men.

  • Take a dumbbell into your both hands and sit on the bench at 90 degrees
  • Now push yourself forward and place you back on the bench and your legs should be at 90 degrees
  • Place your feet firmly on the ground so that you don’t slip during the workout
  • Bring the dumbbell directly your overhead and this is your starting position
  • Now slowly pull the dumbbell upwards until it reaches over your chest
  • When you pull the dumbbell to your chest take your breath out
  • Carry on by following steps and complete your sets

Note: It could be a slippery exercise, so make sure to carry out every precaution.

How many Dumbbell pullovers you should do?

You must do at least 03 sets of 12 reps.

Precautions

Sometimes people start with improper positions and get injured doing pullovers.

So, avoid any kind of mistake to get better results.

Make sure not to drop your core. Infect make it hard by engaging the core.

When you pull the dumbbell over, keep an eye on whether both of your arms are carrying equal weight or not.

Final Thoughts on Chest Workout for Men

As you are going to do chest exercises, so all focuses must be on your chests.

Most of the boys want to carry a heavier weight than they can carry and as a result, get a severe injury.

So, I highly suggest you not to focus on quantity, but to focus on quality.

Chest Workout for Women

There is a misconception that women have breasts, so they don’t need pecs or to do chest exercise.

To be honest, chest workouts for women not only focus on your chest but also help women in different ways.

Some of the benefits that chest workout for women has been listed below.

  • By doing chest exercise a woman can improve her posture
  • When you’ll get a good posture, it will broaden open your chest so that you can breathe easily
  • Chest exercise will not only improve your chest muscles but also many other muscles

These were some of the benefits and there are many others.

Moreover, women don’t need heavy weights or machinery to do chest exercises.

So women! You would be fooled if you miss out on chest exercise.

Below are some of the best chest workouts for women.

Pushup for Women


A very easy and convenient chest exercise for women is the pushup.

Pushups not only help your chest muscles to grow but also provide help to the back muscles.

You may do this exercise on the floor or you may use an exercise mat.

How to do Pushup for Women

  • Place your hands on the floor and start from a high plank position
  • Keep your arms, chest, core, and legs hard and engaging
  • Now bring yourself down by folding your arm at 45 degrees from 90 degrees
  • When you have enough stretch on your chest hold here for a second and then start turning back to the starting position
  • Keep going by following these steps and compete for your sets

Note: You don’t need to overstretch your chest, otherwise it can hurt your chest.

How many sets a woman should do?

A woman should do 03 sets of eight to twelve Reps.

Some Precautions

Make sure you are not doing a pushup on a surface where you can slip and get injured.

Don’t drop your belly or hip during a workout because it can affect your muscles.

While you are doing pushup make sure you are not moving your hands on the ground.

Chest Press for Women


Women don’t need to carry heavyweight because they do need to extra stress their chest.

So, take a small dumbbell and select a place where you can open your arms.

This dumbbell press will not only help your chest muscles but also your triceps and glute muscles.

How to do Chest Press for Women

Below is the step by step guide on how to do a chest press.

  • Lay on the ground by bending your knees
  • You should place your feet flat on the surface
  • Now hold the dumbbells over your chest
  • Bring you triceps down towards the surface
  • And then bring back your arms into the starting position
  • Follow these steps and complete you every set

Note: Don’t force yourself to carry heavyweight, it will not help.

How many chest press a woman should do?

You should do 03 set with eight to twelve Reps.

Safety Measures

Chest press workout focuses on the chest by putting stress on the chest.

So, if you are having any pain or injury on your chest, don’t enforce your body.

When you will open your arms by laying on the surface, it will also put pressure on your back and shoulders.

So, if you move your arms fast, it will affect badly on your shoulder and back muscles.

Chest Fly for Women


The chest fly for women is a popular exercise that targets the pectoral or chest muscles.

Chest fly help to isolate the chest.

It stretches and contracts the chest while limiting the involvement of the shoulders.

So, if you want a wide chest cuts, chest fly will surely help you.

How to do Flat Dumbbell Fly

Keep reading to learn how to do chest fly.

  • Lay on the surface by taking two dumbbells
  • The dumbbell should be in your hands when you lay
  • Push dumbbells upward at 90 degree
  • Now, open your arms like a butterfly
  • When you feel your chest is stress, stop there
  • Take a little pause and slowly bring back dumbbells to the starting position
  • Keep going with step by step guide and complete your sets

Note: Don’t open too wide your arms, it may cause severe injury.

How many Chest Fly a woman should do?

I suggest women do 04 sets of 08 or 12 Reps.

Safety Measures

Chest fly workout focuses on the chest by putting stress on the chest.

So, if you are having any pain or injury on your chest, don’t enforce your body.

Moreover, Don’t carry heavyweight.

Inner Chest Press for Women


Just like the chest press for women mentioned above, you have to carry two dumbbells.

Find a flat surface or exercise mat to perform an inner chest press.

These inner chest press focus on squeezing your pecs through every step.

Keep reading to learn step by step guide to carry out this workout without any mistake.

How to do Inner Chest Press for Women

Just like the chest press you need to follow this guide.

  • Lay on the surface or exercise mat by bending your legs
  • Hold dumbbells over your chest facing each other
  • Bring down dumbbells together so that it becomes close to your chest
  • And return to your starting position
  • Carry on these steps and complete your sets

Safety

You should not be on the surface where your feet can slip.

Make sure you are barefooted, not wearing any slippers.

Keep your hands in line and straight.

Thoughts for Chest Workout for Women

Never underestimate your chest by saying the chest doesn’t need a workout.

Most of the women think they have breasts so they don’t need to do chest exercise.

But, it is foolishness to think like.

I highly suggest not to miss out on chest workout for women in order to get every muscle equally focused.

Home Chest Workout

Many of you don’t have time or money to go to the gym and perform workouts.

So, I thought it will be convenient for you to learn how to do a chest workout at home.

No matter if you don’t have any equipment or accessory for a workout, you can still do a home chest workout.

I assure you this home chest workout will not only boost your muscles but also your strength.

If you have two adjustable dumbbells and a barbell with plates at home, it is something really amazing!

Keep reading a find out the secret tips to grow your chest at home!

Normal Pushups at Home


Why do I call it normal pushups? It is because you have to place your hands on the ground normally without wide open or close.

It will help your pecs and front chest muscles to grow.

How to do Normal Pushups at Home?

Find a plane surface at your home and place you hand in such a way you make a high plank position

Hold on to this position for a while and adjust your hands and feet firmly on the floor

Now start bringing your chest towards the surface

Make sure your whole body is aligned so that your hip must not be leading or lagging from your body

When your chest is close to the surface stop yourself there and take a little pause

Now bring back your body to the starting position slowly

Note: Don’t pushups too fast because it will not help that much to grow your chest as slowly doing will help.

How Many Pushups You Should do at Home?

If you are a beginner, try to do 03 sets with 08 Reps.

But, if you are an expert, you should do 04 sets of 12 reps.

Wide Pushups at Home


Wide pushups at home will allow you to broaden your chest muscles by doing with extra stretch.

Nevertheless, these pushups also produce an effect on triceps and back muscles.

How to do Wide Pushups at Home?

  • Bring yourself into position but by wide open your arms at 120 degrees
  • Like normal pushups, bring yourself in a high plank position
  • Bring your body towards the floor slowly by taking a breath out
  • Hold on your position close to the ground and then start coming back to your starting position
  • You should take your breath in while coming back to your starting position
  • Complete your sets by this step by step guide

Note: Place your hand and feet firmly on the ground to avoid any accident.

How Many Wide Pushups You Should do?

You should do 03 sets of 08 Reps as a beginner. But, as an expert, you must do at least 04 sets of 12 reps.

Close Pushups at Home


Close pushups are the best if you are focusing to build a popping chest.

It will focus on your upper chest muscles and helps to grow faster.

This exercise is one of my favorite exercises for the chest and it also focuses on triceps muscles.

How to do Close Pushups at Home?

  • Place you hand straight and close to each other on the floor
  • And keep your position like a high plank and your feet also in close position
  • Now go downwards by focusing on your upper chest muscles
  • Take your breath in while going down and your breath out while becoming to starting position
  • Hold on for a second when your chest is close to the floor and then come back to starting position
  • Keep going like this and complete your sets

Note: It is a little hard workout for the chest. So, if you have any arm pain or chest pain avoids it.

How Many Sets You Should do?

No matter if you are new or an expert you should do at least 03 sets of 12 Reps of close pushups at home.

Incline Pushups at Home


It is a variation of pushups in which you need a high place where you can place your hands.

Incline pushups focus on the upper chest and also help to grow the triceps muscles.

You can take a chair or table to place your hands on it for incline pushups at home.

How to do Incline Pushups at Home?

  • Find a bench or chair whatever you get at home easily
  • Make sure you can open your arms for pushups on that table or chair
  • Place your hands on that table or chair and your feet on the ground firmly
  • Now start doing exercise by bringing your chest close to that table or chair
  • After that pull yourself up towards the starting position
  • Carry on doing according to step by step guide and complete your sets

Note: When you are doing incline pushups at home make sure to focus completely on your upper chest.

How Many Sets of Incline Pushups You Should do?

It is an easy exercise and requires less effort to do it.

So, I recommend you should do at least 04 sets of 15 reps.

Decline Pushups at Home


One of the hardest home chest workouts is decline pushups.

It focuses on the pecs as well as core and one of the best exercises to get hardcore.

In this exercise, you still need a bench or chair.

But, now you have to place your feet on the table or chair and your hands on the floor.

How to Do Decline Pushups at Home?

  • Place your feet firmly on the table or chair and your hand on the floor
  • Adjust your position and start your first set
  • Bring slowly your chest towards the floor and don’t move your feet
  • Don’t go too close to the floor
  • When you feel enough stress on your arms and chest, stop there
  • Take a little pause and start coming back to your starting position

Note: It is a very hard exercise for the chest. So, if you have any pain in your arm, just avoid it.

How many Sets You Should do at Home?

It is a hard exercise so I recommend you should do 03 sets of 08 Reps maximum.

Diamond Pushups at Home


It is obvious from its name “Diamond Pushups” you need to places your hands to make a diamond shape.

This chest exercise helps to produce curves to look more shredded.

You can get curves below your chest by doing diamond pushups at home.

How to do Diamond Pushups at Home?

  • Place you hand and feet on the ground firmly
  • This time close your hands and make a diamond shape with your hands
  • Bring down your chest towards the floor and open your arms wide
  • Focus on your curves and then come back to your starting position
  • Keep doing according to step by step guide and complete your sets

Note: Make sure you are not moving your hands or feet while working out.

How many sets you should do?

It will be your final chest workout at home, so make sure you provide your best.

Try to do at least 03 sets of 12 reps.

Precautions While Doing Chest Workout at Home

  • Don’t enforce yourself in such exercise which is not good for you
  • Never forget to warm up your body before starting a workout
  • Do every step without mistake by learning from our guide!
  • Take a water bottle with you to keep hydrated during workout
  • Don’t take it as a joke. It’s not a joke to build muscles. It needs your sensibility

Final Thoughts

Whatever exercise you are doing, it requires your complete focus.

Let me share some pro tips!

When you are doing a particular exercise, you need to focus only on that particular muscle.

It will automatically boost your energy and will help you to do it right.

So, as you are going to do a chest workout!

Therefore, you only need to focus on your chest muscles!

Summary
Chest Workout: At Gym and Home Chest Workout for Men and Women
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Chest Workout: At Gym and Home Chest Workout for Men and Women
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I’ve divided chest exercise into three categories: 1) Chest Workout for Men 2) Chest Workout for Women 3) Home Chest Workout Keep reading to learn best routine for you!
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Adventures Dream
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