Home Bodybuilding Chest How Chest Exercises Are Performed Within Popular Workout Programs

How Chest Exercises Are Performed Within Popular Workout Programs

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Chest exercises must be performed within a workout program to get the best results. Do you want to get a strong and a bigger chest? It’s a dream of many to get a bigger chest and aesthetic body, but they don’t know how? Many people also read how do you rest and recover from growing a bigger chest.

This article will explain the best chest workouts to perform with popular workout programs in light of chest workouts and anatomy.

Popular workout programs for chest exercises

Nowadays, building muscles have become so much easier due to the advent of numerous effective workout techniques. You have so many options; thus, anyone can choose a workout program that best suits their needs.

In this section, we will explain some of the popular workout programs to build chest muscles. These includes:

1.    German Volume Training:

It is one of the most recommended training regimes to gain muscles. German volume training’s main features are a lot of volumes, little rest, and limited timeframe. It involves an intense four weeks three workouts a week training program to bulk up your chest, arms, shoulders, and legs. Many readers also read German volume training for adding size and strength.

In bodybuilding, volume defines the total weight lifted in a session. And if there is anything on which all workout programs agree, that is volume. If you want to increase volume, increase the number of reps you do.

How it Works: It consists of three workouts in a week and is four weeks long. During its first workout focuses on building chest muscles and arms. Therefore we will only discuss the first workouts here, and you have to follow this workout for four consecutive weeks to get results.

Chest and Back Workout: Before starting your workout, warm-up your body by doing a series of stretches. Exercises it includes are:

  1. Incline bench press (10 sets, 10 reps, and 10-sec rest)
  2. Bent over row (10 sets, 10 reps and 90 sec to 2 min rest)
  3. Incline dumbbell press (3 sets, 6-8 reps, and 10-sec rest)
  4. Single-arm row (3 sets, 6-8 reps, and 60-sec rest)

Besides, it consists of five days in which the third and fifth days are the rest day. Thus you can repeat each exercise six times in a month. Moreover, day one is the chest and back day in German volume training.

2.    5×5 Training:

Another popular and original workout program is the 5×5 strength training. It involves enough recovery time as you have only to hit your muscles group 2-3 times per week. This program is not for beginners, as it means higher intensity and volume.

It involves three workouts only and, therefore, never train for two consecutive days. In this way, your body has much time to recover.

How it Works: In the first week of training, allow your body to get familiar; therefore, it is better to choose proper weights. Once you feel comfortable, increase weights for maximum strength gains. And after 4-6 weeks, you are ready for the peak phase.

Workouts: It includes workouts

Day 1:

Barbell squat (5 sets and 5 reps)

Barbell bench press (5 sets and 5 reps)

Bent over barbell row (5 sets and 5 reps)

Day 2:

Barbell squat (5 sets and 5 reps)

Barbell deadlifts (5 sets and 5 reps)

Standing military press (5 sets and 5 reps)

Day 3:

Barbell squat (5 sets and 5 reps)

Bent-over Barbell Row (5 sets and 5 reps)

Barbell bench press (5 sets and 5 reps)

3.    Pre-Exhaustion, Post-Exhaustion Training

Pre-exhaustion and post-exhaustion involve the use of compound exercises along with isolation training. The only difference between the two is that you have to perform isolation exercise before compound exercise in pre-exhaustion training. On the other hand, in post exhaustion, you perform isolation exercise after compound exercise.

So, in pre and post exhaustion training, we include a giant set of three exercises and combine both training methods.

How it Works: Let’s look at its giant sets of workouts to get a bigger chest.

Set 1:

Straight arm press (3 sets, 8-10 reps and 60-90 sec rest)

Incline dumbbell biceps press (3 sets, 10 reps and 60-90 sec rest)

Chin up (3 sets, 12 reps and 60-90 sec rest)

Set 2:

Flat bench pec flyes (3 sets, 8-10 reps and 60-90 sec rest)

Barbell bench press (3 sets, 10 reps and 60-90 sec rest)

Decline triceps extension (3 sets, 12 reps and 60-90 sec rest)

Set 3:

Knee extension (3 sets, 8-10 reps and 60-90 sec rest)

Barbell back squats (3 sets, 10 reps and 60-90 sec rest)

Hamstrings curl on swing ball (3 sets, 8-10 reps and 60-90 sec rest)

4.    HIIT:

Lastly, we have a HIIT workout program to get a bigger chest. It includes traditional training methods along with fast pace boxing moves to get your desired body.

HIIT Workout: Some of the critical HIIT workout for chest in week one of training are:

  • Bench press (10 sets, 10 reps, and 60-sec rest)
  • Dumbbell incline press (3 sets, 10 reps and 60-sec rest)
  • Cable crossover (3 sets, 10 reps, and 60-sec rest)
  • Crunch (3 sets, 10 reps, and 60-sec rest)
  • Barbell bent-over row (10 sets, 10 reps and 60-sec rest)
  • Dead/curl/press (10 sets, 10 reps and 60-sec rest)

Anatomy of the chest

Anatomy of the chest shows it consists of two main parts, upper and lower part. Therefore, the muscles in these regions are known as the pectoralis major and pectoralis minor, respectively. These are the main muscles that, along with other muscles, help in the upper part of the body’s movement.

Rest & recover for the chest

A proper rest and recovery period for the chest is required to let muscles rest and grow. Because muscles don’t grow during training, instead they grow during the rest period. Therefore, always take proper rest during exercise, immediately after exercise, and 48-72 hours after it.

Exercises for the chest

Before planning your workout routine, make sure you have a general knowledge about the exercises. Moreover, choose two different exercises for the chest, one that targets the upper part of the chest and others that target the lower portion. In this way, you will gain your result much faster.

Primary and secondary muscle groups

The chest’s primary muscles include pectoralis major and pectoralis minor and present in the upper and lower part of the chest. Along with the chest’s secondary muscles, including deltoids and triceps, they help the upper body move smoothly.

Final words on chest exercises used in popular workout programs

There are numerous effective chest workout programs. We have explained some of the best chest workouts in the article; you can choose the one according to your preference. Check out: the role of secondary muscles during chest exercises.