Breathing
Proper breathing is also important to maximize your chest workouts. For example, for bench press, you want to inhale on the way down, and exhale on the way back up. For dumbbell flys, you want to inhale as you lower the weight down. Then, you want to exhale as you lift the weight back up.
Chest Workout Routine
Chest Workouts require that you push yourself, but make sure not to use your body weight. Do 3 sets of each exercise. 6-8 reps of each exercise.
Chest Workouts 20 Min Workout With Scott Herman – Routine Sets & Reps:
- Dumbbell Chest Press
- Dumbbell Incline Chest Press
- Low Cable Flys
- Bent-Over Single-Arm Cable Press
- Middle Cable Chest Fly
- Incline Chest Press
Remember to breath in during the resting phases, and breath out during the power phases.
Do chest workouts 2-3 times per week for optimal strength gains. You can alternate chest workouts with back workouts, so that you are working a different side of your body each day. In addition to your chest, this workout will also train your triceps and shoulders.
Chest Workouts Technique
Chest Workouts require proper technique to work the major three areas of your pec muscles. Your Upper Chest is best worked by Dumbbell Incline Chest Press or “Incline Chest Press.” Your middle chest is defined by Bench Press and Middle Cable Chest Fly.
The Lower Chest is best worked by Low Cable Flys and the Bent-Over Single-Arm Cable Press. Always focus on the chest muscles that you are trying to train while lifting. Make sure to let them do the work throughout your chest movements.
Breathing correctly will help make your chest workouts more effective. Breathing properly will help get the blood flowing to your pecs. Also, having oxygen ready for more lifts will even allow you to do more reps. Push as hard as you can throughout the workout by breathing properly.
This muscle building workout can be done by men and women.
Chest Workouts For Men
Chest workouts for men usually look like the one above. The amount of reps will allow you to increase muscle strength, size, and definition. Decrease the amount of weight, and increase the amount of reps if you are looking to tone your chest instead. For lean muscle gains, always do more reps at a faster frequency. For strength, do less reps at much higher weight.
Chest Workouts For Women
Chest workouts for women usually involve toning your chest, rather than trying to bulk up. If you’re looking at body toning, then do more reps of each exercise at lower weight.
For chest workouts, increase to 20+ reps per exercise. Weave in cardio training right before and after your chest workouts for maximum gain. This will allow you to burn calories, while you’re toning your chest muscles.
The Lady Gaga workout is a good example of a toning chest workout. If you are going for bulk in the chest, use the recommended reps in the Scott Herman Chest Routine section.
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Using drop sets seems like a great work out routine. Unfortunately, it seems very impractical to use in a gym situation, where you have 300 people trying to use the same dumb bells and equipment. This seems more fitting for a private gym you have at home.
I agree. The only solution that works for me is getting to the gym before the crowd. Still that’s far from a guarantee to get everything you want. But, working out first thing in the morning–so that more equipment is available, and for your body–is the best way to go.