Killer Chest Workout: Everything You Needed to Know

Any self-respecting bodybuilder knows that the chest is a major focal point during a workout, so much so that it deserves its own exercise schedule (preferably once a week, after a two-day break to give it enough rest and time to recharge). It is absolutely vital that the pectoral muscles—upper, lower, and inner—are given the proper attention. You can do this by keeping in mind the two main exercises for strengthening the chest area and building muscle: the bench press and the dumbbell fly.

The flat bench press is the granddaddy of all chest exercises. Laying flat on a bench and gripping a barbell at shoulder level, push it forward, exhaling all the while and concentrating on the contractions in your chest. Hold this position for just a second before bringing the bar back down, counting that as one rep. And depending on the angle of the incline or decline on a bench, you can work your upper as well as your lower chest muscles.

Flyes are similar to presses in that you raise your arms and lift weights, except that you do not push the weight upward in a straight line like you do with the bench press. With a dumbbell fly, you lift and bring the dumbbells together using a motion that resembles the clashing of cymbals, but with the elbows only slightly bent. Flyes are ideal for working the inner pecs and clearly defining the center of the chest.

For a killer chest workout, do four sets of 12, 10, 8 and 6 reps for the flat bench press. Then do the same number of sets and reps on an inclined bench (45 degrees). Then top off your workout with two sets of 10 and 8 reps for the dumbbell flyes.

There's a whole variety of bar and dumbbell exercises you could use, but these are the three main components that should never be left out of a killer chest workout.