There are two types of exercises that feature heavily in the best chest workouts: presses and flyes. Most gym-goers are very familiar with pressing exercises like the bench press and press-up, but flyes should also be a staple of your routine if you have aspirations to build a pecs-tacular chest.
Below you’ll find two workouts that use a combination of presses and flyes to work the chest from different angles. While both sessions use the same exercises, they differ in their approach to chest building. The first session increases strength using a high number of sets but fewer reps. The second uses bodybuilding principles to target increased size alongside strength by programming fewer sets but a higher number of reps. Each workout requires a barbell, dumbbells and an adjustable weights bench.
One note of caution: workouts that focus solely on one muscle group like this one are suitable for people with a high degree of training experience. If that doesn’t sound like you we have plenty of other options to consider, from a full-body beginners’ gym workout, upper-body workout or, as a stepping stone, a push/pull workout plan.
How To Do These Chest Workouts
Both workouts are made up of five moves with sets, reps, rest periods and tempo detailed. Our guide to tempo training explains why performing a rep at a certain tempo is beneficial, but here’s a reminder of how to decipher the four-digit code: the first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. An X means that part of the move should be done explosively. Keep each rep smooth and controlled so your muscles – not momentum – do the work.
The first two exercises are big, compound lifts performed as normal sets. Select a challenging weight for these and push yourself as hard as possible. Then the final three moves are a tri-set, so you rattle through the first set of 3A, then the first set of 3B, then the first set of 3C with minimal rest between them. Rest, then repeat that sequence to complete the second set of the tri-set. Continue until all sets are completed.
Chest Workout: Strength Protocol
1 Bench press
Sets 5 Reps 5 Tempo 10X0 Rest 60sec
Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.
2 Incline bench press
Sets 5 Reps 5 Tempo 10X0 Rest 60sec
Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.
3A Incline dumbbell bench press
Sets 4 Reps 8 Tempo 2010 Rest 20sec
Lie on an incline bench holding a dumbbell in each hand by your shoulders. Brace your core, then press the weights up until your arms are straight. Lower them back to the start.
3B Incline dumbbell flye
Sets 4 Reps 10 Tempo 2111 Rest 20sec
Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.
3C Press-up
Sets 4 Reps 12 Tempo 2010 Rest 60sec
Get into position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.
Chest Workout: Strength And Size Protocol
This uses the same moves as the first chest workout but with different protocols – low sets and high reps to focus on increasing muscle mass.
1 Incline bench press
Sets 3 Reps 12 Tempo 4010 Rest 60sec
Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.
2 Bench press
Sets 4 Reps 12 Tempo 4010 Rest 60sec
Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start
3A Incline dumbbell bench press
Sets 3 Reps 12 Tempo 3010 Rest 20sec
Lie on an incline bench holding a dumbbell in each hand by your shoulders. Brace your core, then press the weights up until your arms are straight. Lower them back to the start.
3B Incline dumbbell flye
Sets 3 Reps 15 Tempo 2010 Rest 20sec
Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.
3C Press-up
Sets 3 Reps 20 Tempo 2111 Rest 60sec
Get into position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.
How Often To Perform These Chest Workouts
You can perform one version of the chest workout once a week. However, those with plenty of training experience can perform both versions in one week, leaving at least two days between workouts.
They can also be paired with total-body workouts for a challenging weekly routine.
Workout 1: Chest Workout 1
Workout 2: Total-Body 1
- 1 Back squat: Sets 5 Reps 8 Tempo 2010 Rest 60sec
- 2 Chin-up: Sets 5 Reps 8 Tempo 2010 Rest 60sec
- 3A Overhead press: Sets 4 Reps 12 Tempo 2010 Rest 20sec
- 3B Bent-over row: Sets 4 Reps 12 Tempo 2010 Rest 20sec
- 3C Good morning: Sets 4 Reps 12 Tempo 2111 Rest 60sec
Workout 3: Chest Workout 2
Workout 4: Total-Body 2
- 1 Front squat: Sets 5 Reps 8 Tempo 2010 Rest 60sec
- 2 Rack pull: Sets 5 Reps 8 Tempo 2111 Rest 60sec
- 3A Standing dumbbell biceps curl: Sets 4 Reps 12 Tempo 2010 Rest 20sec
- 3B Triceps extension: Sets 4 Reps 12 Tempo 2111 Rest 20sec
- 3C Lateral raise: Sets 4 Reps 12 Tempo 2111 Rest 60sec
More Chest Workouts
Gym Chest Workout
You’ve got two fine chest workouts for the gym – do you need more? Why yes, especially since those above skip one of the finest chest exercises around: the dumbbell pull-over. This session also employs the cable machine to give your muscles another type of stimulus.
See the chest workout for the gym
Home Chest Workout
This no-kit workout from strength and conditioning expert JC Santana is designed to complement your efforts in the gym. It’s three rounds of a series of press-up variations and, provided you can handle the volume of reps, you’ll be done in 15 minutes.
See the home chest workout
30-Day Press-Up Challenge
If the home chest workout above is too advanced, work on your press-ups with this 30-day plan, where you build up to knocking out 100 press-ups in one go. It starts with just 20 press-ups today. That’s day one done. From there you’ll build up using variations like the diamond and decline press-ups, which builds strength throughout your upper body but, of course, works wonders on your chest in particular. If you like a medium-term goal to motivate your fitness efforts, give this a go.
See the press-up challenge
How To Fuel Your Chest Workouts To Build Muscle
To get the most out of this plan, you need to make sure you consider your nutrition carefully. Even if you nail every rep of the workouts, you won’t get the results you want if you’re not fuelling your training in the right way.
That starts with eating enough protein to repair and rebuild your muscles after a workout. We asked a dietitian how much protein you need to build muscle and the answer for people following this type of high-volume plan is 1.2-2g per kg of bodyweight per day. Before you begin browsing our selection of the best protein powders, remember that it is always better to get your protein requirement from food rather than a supplement, which is easier than you might imagine and will also help ensure you have a healthy, well-rounded diet.
Outside of protein, it’s important to maintain a healthy diet in general, starting with getting at least five portions of fruit and veg a day. Also make sure your energy reserves are topped up by eating carbohydrates, aiming for wholegrain varieties to maximise the fibre you get from your food.
If all that sounds like a lot of effort, there’s also the option of using a meal prep service. Some will send a variety of healthy meals at once that you can reheat and eat when you wish, while others will deliver daily and cover all your meals and snacks with a menu designed to fit your precise training goals. These are, of course, more expensive than cooking for yourself, but it's certainly no more expensive than a takeaway habit and a whole lot healthier.
