Chest Training Program for Muscle Mass, Definition, and Strength

Most all of us weightlifters and bodybuilding enthusiasts want to have a bigger and stronger chest; that's a given from the day we started weight training. Now I've seen people bench press a massive amount of weight but their chest did not have a good shape. I'm sure you've seen those heavy lifters; most of them have a powerlifting physique and they're not worried about gaining a little extra body fat. And on the flip side you have people who may have a ripped chest but then you're shocked when they get on the bench press and struggle with two plates on each side. The question is can you have both a big, well-defined chest and be strong at the same time.

There are definitely no secrets (in saying that I mean that nothing surpasses or takes the place of brutal training and proper nutrition) and the fact that there are weight training techniques that work for some and not others. However, I've come up with a chest workout plan that seems to grant me solid results. This chest training program is a little unorthodox as you're hitting your chest muscles twice a week. But one workout will be a standard chest workout while the second chest day will be just one exercise. In the first chest workout you'll do various chest exercises. The second chest day will only consist of one exercise.

Here are the two workouts listed below. The first chest workout can be done in the beginning of the week followed by the second workout 3-4 days later. Again, the second chest workout is only one exercise (bench press) which you'll perform heavy weights and low reps for 4 sets followed by 1 set of 20 reps.

First Chest Day

Incline Barbell Press: 3 sets of 12, 8, 6 reps

Decline Barbell Press: 3 sets of 12, 8, 6 reps

Hammer Strength Chest Press: 3 sets of 12, 8, 6 reps

Incline Dumbbell Flyes or Cable Flyes/Crossovers: 3 sets of 15-20 reps

Second Chest Day

Bench Press: 4 sets of 4-6 reps followed by 1 set of 20 reps

This weight training technique has boosted my strength on my bench press and I've added some quality muscle mass as well. Try it out and see if it works for you. Remember to drink plenty of water during this workout (as you should in general) and stretch between sets.