Skip to content 
Do you want to know how to do a bodybuilding chest workout? Bodybuilding chest workouts are a great way to build muscle and strength in your chest. Chest workouts are a staple for bodybuilders.
Building your chest muscle is essential for creating an aesthetically pleasing physique. Also, it helps to improve performance in sports requiring upper body strength, such as weightlifting and swimming.
The Exercises to Perform a Bodybuilding Chest Workout
There are many exercises you can do with a bodybuilding chest workout. This article will discuss doing a bodybuilding chest workout and provide a sample routine. Keep reading for more information!
Bench Press –
The bench press is one of the most classic bodybuilding chest exercises. You can do this exercise with either a barbell or a dumbbell. When using a barbell, you will want to set the weight to perform 8-12 reps per set. If you are using dumbbells, you will want to start with a lighter weight and slowly increase the weight as you get stronger.
Incline Bench Press –
The incline bench press is another excellent exercise for bodybuilding your chest. This exercise works the upper part of your chest, which is often neglected in other workouts. Again, you will want to set the weight to perform 8-12 reps per set.
Chest Fly –
The chest fly is an excellent exercise for isolating your chest muscles. You can do this exercise with either dumbbells or a cable machine. Using dumbbells, start with a lightweight and slowly increase the weight as you get stronger. Using a cable machine, you will want to set the weight to perform 8-12 reps per set.
Pushups –
Pushups are great exercise at home or in the gym. They are a great way to work your chest, shoulders, and triceps. If you are new to pushups, start with your knees on the ground. Then, as you get stronger, you can do regular pushups with your feet on the ground.
The Weight, Sets, Reps, and Rest Time to Perform a Bodybuilding Chest Workout
Performing these exercises with the proper weight, sets, and reps will help you build muscle and strength in your chest. When performing free-weight, you will want to use a weight you can lift for 8-12 repetitions. For the pushups, you can perform as many repetitions as you can. Start with a lightweight and slowly increase the weight as you get stronger.
Also, do 3 – 6 sets for each exercise. Use 70% – 80% of your one-rep-max for your weight. Don’t forget to focus on form during each portion of the movement. By doing so, you will see better results faster. Finally, you will want to rest for 60-90 seconds between sets.
How to Implement Progressive Overload and Periodization in Your Bodybuilding Chest Workout
Implementing progressive overload and periodization is crucial to see results from your bodybuilding chest workout. Progressive overload is when you slowly increase the weight, sets, reps, or rest time. Also, this will help your body adapt to the new stimulus and continue to make gains. Periodization is when you change up your routine every 4-6 weeks. Finally, this will help prevent your body from hitting a plateau.
By following these guidelines, you will be on your way to a bigger and stronger chest. Also, include a protein-based diet that will support your bodybuilding chest workout.
Remember to always warm up before a workout and cool down afterward. Listen to your body, and don’t overtrain! Please consult a qualified fitness professional if unsure about performing these exercises appropriately. If you or someone you know is considering bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.
