Chiseled Chest Workout: 6 Routines for Growth

Struggling to get your chest to pop, or just wanting to fill out your tank top a bit more? Add these exercises to your workout arsenal and watch your chest blow up.

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Beginner
Program Duration:	8 weeks
Days Per Week:	1
Time Per Workout:	45 minutes
Equipment Required:	Bodyweight, Dumbbells
Target Gender:	Male & Female
Recommended Supplements:	Protein, Creatine

Workout Description

This workout is designed to target the chest muscles from different angles, ensuring balanced muscle development. Follow these routines for the next 8 weeks to see significant improvement in your chest size and strength.

About the Upper Chest

The upper chest is often the hardest area to develop. It requires specific exercises that target the clavicular head of the pectoralis major. Incorporating incline movements into your chest workouts can help stimulate this area effectively.

Beginners Chest Training

If you are new to chest training, it's important to start with the basics. Focus on mastering the form and gradually increasing the weight as you get stronger. Below is a simple beginner chest workout to get you started.

Beginner Level Chest Workout

Exercise	Sets	Reps	Rest
Flat Bench Press	3	12-15	60s
Incline Dumbbell Press	3	12-15	60s
Push-Ups	3	15	60s

Home Gym Training

If you prefer to train at home, you can still achieve great results with minimal equipment. Below is a chest workout that requires only dumbbells, making it perfect for home gym setups.

Dumbbell Only/Home Gym Chest Workout

Exercise	Sets	Reps	Rest
Flat Dumbbell Press	3	10-12, 15	60s
Incline Dumbbell Press	3	10-12, 15	60s
Floor Dumbbell Fly	3	10-12, 15	60s

Intermediate Chest Training

If you have been training for a while and want to challenge yourself, try the intermediate chest workout below. This routine includes more advanced exercises to stimulate muscle growth.

Intermediate Level Chest Workout

Exercise	Sets	Reps	Rest
Incline Bench Press	4	10-12	60s
Decline Bench Press	4	10-12	60s
Cable Crossovers	4	10-12	60s

Advanced Chest Training

For experienced lifters looking to push their limits, the advanced chest workout below includes high-intensity techniques to maximize muscle growth.

Advanced Level Chest Workout

Exercise	Sets	Reps	Rest
Incline Bench Press	4	8-10, 12	60s
Decline Bench Press	4	8-10, 12	60s
Weighted Dips	4	8-10, 12	60s

Second Upper Chest Superset Workout

Exercise	Sets	Reps	Rest
Incline Bench Press	3	8-10, 12	60s
Incline Dumbbell Press	3	8-10, 12	60s