Starting your chest workoutThe barbell or dumbbell bench press will be the bread and butter for your chest workout. Wether you use the barbell or the dumbbell is up to you. If you are going to use the barbell, make sure that you have a spotter to catch the weight. Believe, me failing your last rep only to have the barbell crush your chest is not a fun feeling.If there is no spotter, barbell bench press in a power rack. Power racks have safety bars that will catch the weight if you fail. Dumbbell bench press is much safer and does not require a spotter. If you fail a rep, you can simply drop the weights to your side. The two other chest exercises will be dips and dumbbell flies. What about pusups? Personally, I don't think bodyweight exercises are opitmal for growth. You can't really add more weight to your pushup. Unless you can place some weights on your body, pushups are quite useless for adding mass to your pecs. The chest workoutIncline bench press 8-12 reps Incline bench press 8-12 reps Flat bench press 8-12 reps Flat bench press 8-12 reps Decline bench press 8-12 reps Decline bench press 8-12 reps Dumbbell flies 8-12 reps Dumbbell flies 8-12 reps If you are working out at home and don't have an adjustable bench, you can just stick to the flat bench press. I've included the incline bench just for variety so it is not absolutely required. If you don't have a bench, that probably means that you will be working out with dumbbells and this is perfectly fine. Feel free to add more sets if you don't feel like this is enough. I don't fare too well on higher volume routines so this is perfect for me and it should be enough to make your chest grow. This workout is part of a 6 day split so only perform this workout once per week.
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