Best chest workout routines

      There are plenty of articles out there that will claim to show you the best chest exercises and routines. Trust me, i have seen them and tried them all, the vast majority are crap. I always tell you that different body will react differently on one same routine.

      This is why i have decided to show you little different things in this article. Actually am going to do three things :-

1. First, worst chest routines

2. Factors that makes chest workout effective.

3. And finally, i'm going to give good workout routines for chest.

The worst chest workout :-
           So without further delay, here's a slightly exaggerated version of what most intelligent people will consider to be the worst way to train for a bigger chest.

Tipical '' chest day ''

1. Bench press
    3-4 sets of 8-10 reps
2. Inc bench press
    3-4 sets of 8-10 reps
3. Decline bench press
    3-4 sets of 8-10 reps
4. Flat dumbell press
    3-4 sets of 8-10 reps
5. Inc dumbell press
    3-4 sets of 8-10 reps
6. Decl dumbell press
    3-4 sets of 8-10 reps
7. Dumbell fly
    3-4 sets of 8-10 reps
8. Cable cross over
    3-4 sets of 8-10 reps
9. Pull over
    3-4 sets of 8-10 reps

    What you see above is (slightly exaggerated) version of how men approach their chest workouts.

    This right here, is the worst way to train your chest muscle.

Why do many men do this?
    This is the point where you need to understand that why most of the men doing this routine.

1. COPYING BODYBUILDERS :-
              This is the most typical reason why most of the men do these routines. Watching the bodybuilders on youtube and copying them will never work. First of all, they are on drugs or steroids that they won't tell you. So the people who are natural, won't work for you.

2. MORE IS BETTER :-
              This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

3. COVERING ALL CHEST PARTS :-
              Guys think every individual '' part'' of their chest needs to be hit directly with its own individual exercise. This isn' t actually true ofcourse. One exercise partially involves other parts of the chest. So no need to train seperatly all parts.

KEYS OF AN EFFECTIVE CHEST WORKOUT:-

1. Train your chest twice per week:-
            All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week chest workout.

2. Do 3-4 chest exercise per workout:-
            Rather then doing every chest exercise in existence, stick with 3-4 chest exercise per workout. Always start with the weaker part first, for example- if your upper chest is weaker then start with inc. bench press first then follows.

3. Use the 5-15 rap range:-
           Instead of only doing the stereotypical 8-10 reps for every set of every exercise. Going as low as 5 rep and as high as 15 will be ideal for generating muscle growth.

4. Rest 1-4 min between sets most of the time:-
           Instead of resting 1 min between every set because its what leads to biggest chest pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

5. Make sure your diet support your goals:-
           The best chest workout routine in the world isn't going to work, if your diet isn't designed to support it.

BEST CHEST ROUTINES FOR MAX GAIN

Beginners-

ROUTINE 1-
Flat bench press                 4 sets of 15-6 reps
Inc dumbell press              4 sets of 12-6 reps
Flat fly                                 3 sets of 15-10 reps
Cable cross over                3 sets of 15-10 reps

ROUTINE 2-
Inc bench press                4 sets of 15-6 reps
Flat dumbell press           4 sets of 12-6 reps
Inc fly                                 3 sets of 15-10 reps
Parallel bar dips             3 sets of failure reps

ROUTINE 3-
Inc bench press               4 sets of 15-6 reps
Inc dumbell press           4 sets of 12-6 reps
Decl bench press             3 sets of 12-6 reps
Flat fly                             3 sets of 15-10 reps
Cable cross over            3 sets of 15-10 reps

Advanced:-

ROUTINE 1-
Flat bench press                  4 sets of 15-6 reps
Inc dumbell press} super  4 sets of 12-6 reps
Inc fly                    } set      4 sets of 15-10 reps
Cable cross over } super  3 sets of 15-10 reps
Push ups               } set      3 sets of failure


ROUTINE 2-
Inc bench press                   4 sets of 15-6 reps
Flat dumbell press}super 4 sets of 12-6 reps
Flat fly                     } set    4 sets of 15-10 reps
Cable cross over  } super 3 sets of 15-10 reps
Push ups               } set      3 sets of failure


ROUTINE 3-
Decl bench press               4 sets of 15-6 reps
Inc bench press                 4 sets of 12-6 reps
Flat fly                                 3 sets of 15-10 reps
Cable cross over                3 sets of 15-10 reps
Pull over                             2 sets of 15-10 reps


         Good supplementation like whey protein, creatine monohydrate, multivitamins, omega 3 fatty acids, etc. and a good clean high protein diet according to your goals. Just remember good bodies are made in 30% gym and 70% in kitchen.