Training plan focused on the chest

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-03-06

Target of the workouts: mass gain

Objectives of the workouts:

1. Increase the strength and mass of the chest muscles
2. Increase the strength and mass of other muscles
3. Improve performance in the bench press

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (average)

Any man wouldn't refuse a broad and powerful chest, as the chest is the most noticeable part of any torso.

The training plan presented below includes exercises for all parts of the body, but there is a greater emphasis on the chest. This plan is suitable for all guys whose chest muscles are lagging behind. It is designed for 3 workouts a week, but you can also train 2 times a week, simply alternating the workouts. Most exercises use free weights, with only those machines included that are available in almost every gym.

This complex is suitable for both beginners and individuals with some experience. Essentially, the only difference from a standard strength and mass-building plan is that there are a couple more exercises for the chest and a couple fewer for the other muscles. This plan includes 4 exercises for the chest: 3 in the first workout (main focus) and 1 in the last workout (secondary focus).

Regarding push-ups, if you can do push-ups with weight on your back, then go ahead and do them. Just don’t try to do 40-50 reps in one set, as that won’t increase your chest size. It's better to do 10-12 reps with added weight. If you can use something to elevate your hands, that’s great; it will allow you to lower yourself deeper.

Next to each exercise is an approximate number of sets (including warm-up) and repetitions. If you are a complete beginner, I do not recommend doing more than 4 sets for any exercise. It’s better to perform the bench press not as a “chest press” but as a classic powerlifter's lift. This will protect your chest and shoulders from unnecessary injuries.

The entire complex is structured so that in the first workout you train your chest and legs, in the second workout, shoulders and arms, and in the third workout, back and a bit of chest. The reason is that if you train your chest in every session and intensively, your chest muscles won’t have enough time to recover. If you really want to emphasize your chest, you can add cable flyes after doing push-ups.

That's basically it. Like any plan, I don't recommend following it for more than 2 months. The number of repetitions per set should vary widely, from 6 to 15. For basic exercises, you can aim for slightly fewer repetitions (6-12), and for secondary exercises, slightly more (8-15).

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