Complete chest workout plans for muscle growth and strength
Discover the best chest workouts for building size and strength. Get step-by-step guides, exercise variations, and workout plans designed to maximize chest development. Track your chest workouts with SpotWell's AI rep counter.
Track Chest Workouts with SpotWell →Start with 5-10 minutes of light cardio and dynamic stretching. Perform 1-2 light sets of your first exercise to prepare your chest muscles.
Begin with bench press or incline bench press. Perform 3-4 sets of 6-8 reps with heavy weight to build strength and size.
Follow with incline dumbbell press or dips. Perform 3-4 sets of 8-10 reps to target different angles of the chest.
Add 2-3 isolation exercises like chest flyes, cable crossovers, or push-ups. Perform 3 sets of 10-15 reps for muscle definition.
Finish with static stretching for the chest, shoulders, and triceps. Hold each stretch for 30-60 seconds.
Sets: 3-4
Reps: 6-8
Rest: 2-3 minutes
The king of chest exercises. Targets the entire chest, especially the middle and lower portions.
Sets: 3-4
Reps: 8-10
Rest: 2-3 minutes
Targets the upper chest and front deltoids. Use a 30-45 degree incline.
Sets: 3
Reps: 10-15
Rest: 60-90 seconds
Isolation exercise that stretches and contracts the chest muscles for maximum pump.
Sets: 3
Reps: 8-12
Rest: 90 seconds
Bodyweight exercise that targets the lower chest and triceps. Add weight for progression.
Use SpotWell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.