ActiveMan
No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture
  • Wellness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

Best Workouts for The Chest and Strong Upper Body

by Staff Writer
in Wellness
Reading Time: 3 mins read
best workouts for the chest
Share on FacebookShare on Twitter

Your chest is important to focus on. Improve your body and total appearance with this workout plan that’s designed to zero in on your chest muscles. If you focus on these 16 workouts for just four weeks, you can lean your torso and bulk up. In 28 days, use this 16-session training plan for the next four weeks to push your body to its limit. Staying inside your comfort zone won’t get you the kind of fast progress that you’re looking for.

Follow these best workouts for the chest and upper body for Push yourself outside your comfort zone with a program designed to add major muscle mass to your torso. With these best workouts for the chest and a stronger upper body, just two sessions a week strips away excess body fat and makes for a new and improved, rocking body.

Choose four days a week to complete these workouts. For the sake of this post, we’ll assume those days are Sunday, Tuesday, Thursday, and Friday.

Sunday

Sunday sessions are designed to focus on your chest and back.

Start the first day of your four day a week training with one of the best workouts for the chest, a bench press. For the best results, complete 8 sets of 8 reps, with 30 seconds of rest in between. To complete a bench press, lie on a flat bench and hold a barbell with your hands a bit past shoulder-width. Press your feet firmly on the ground and lower the bar towards your chest and press it back up.

Follow the bench press with the bent-over row. For this, do 8 sets of 8 reps with 60 seconds of rest in between sets. Hold a barbell in an overhand grip. Put a slight bend in your knees and bend forward, moving from your hips and making sure your shoulder blades stay back. Pull the bar up and then lower it, leading with your elbows.

Tuesday

Tuesdays are all about your legs and shoulders.

Start your Tuesday regime with a back squat. Complete 8 sets of 8 reps with 30 seconds of rest between. Stand tall and hold a barbell on the back of your shoulders. With your chest up and stomach tight, squat until your thighs are parallel to the floor.

Following the back squat, complete 8 sets of 8 reps of an overhead press, with 60 seconds of rest in between. Start out standing tall and strong with a barbell held at the top of your chest and your hands slightly further than shoulder-width apart. With your chest high and stomach tight, push the bar over your head until your arms are straight and then lower it back to the beginning.

Thursday

These days are all about your chest and triceps.

Begin with a simple bench press. Complete 8 sets of 8 reps with 30 seconds of rest between. Lay down on a flat bench, holding a bar in an overhand grip. Brace, press your feet flat into the floor, and lower the bar to your chest. Press it back up and begin again.

Follow that with seated dumbbell overhead press, 8 sets of 8 reps with 60 seconds of rest in between. Sit down and hold a dumbbell in each of your hands at shoulder level, with your palms facing in front of you. With your chest up, lift the weights over your head until your arms are straight and then bring them back to the starting position.

Friday

The Fridays of your workout sessions are about your back and biceps.

Begin Friday sessions with pull-ups. 8 sets of 8 reps with 30 seconds of rest in between. Hold a pull-up bar overhand and keep your stomach strong, pulling yourself up until the lower part of your chest touches the bar. Lower until your arms are straight.

ShareTweet
Previous Post

4 Ways on How to Look and Stay Young

Next Post

Can Your Morning Coffee Improve Your Workout?

Related Posts

dementia

9 Easy Ways to Reduce Your Risk of Getting Dementia

If you have a history of dementia in your family, you may be worried you’re going to inherit this disease...

How to Relieve Back Pain

Backache or pain is one of the most common physical ailments. American studies show that more than 16 million adults...

fireplace

Warm Nights: Essential Tips For Installing A Fireplace In Your Home

Welcome to the exciting world of fireplace installation. Choosing the right style for your home is crucial, and we’re here...

fall injuries

The 10 Most Common Slip and Fall Accident Injuries

Slip and fall accidents are some of the most commonly occurring workplace and business-located injuries that can happen. While they...

stress free

5 ways To Live a Stress-free Life

Everyone feels strained and stressed at some point in their life. But too much stress can hinder your ability to...

healthy lifestlye

Vital Things Every Man Should Do to Stay Healthy

Men are known to be strong and capable of doing anything. However, even the greatest and strongest worrier crumbles when...

Tantric Massage

Tantric Massage: Complete Guide for Men and Women

Tantra is the most recent name for the science of sexual practices. It was created by Indian sages in the...

Best Workouts for The Chest and Strong Upper Body

Can I get six-pack abs by exercising? 

For many fitness enthusiasts, chiseled, ripped abs are the holy grail. These abs, however, are not easy to achieve.   Aside...

mushroom supplement

How to Choose a Mushroom Supplement

Hundreds of mushroom supplements line the shelves of wellness stores across the U.S., but determining what is safe and effective...

Load More
Relationships

10 Delicious Foods That Will Make You Horny

Wellness

6 Creative Hacks On How To Lace Vans Like A Rockstar

Wellness

What Is Lost in Sweat?

Wellness

Dolph Lundgren’s Ivan Drago Workout Routine for Rocky IV

  • About
  • Disclaimer
  • Contact us

© 2022 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website –activeman.com – is published in good faith and for general information purposes only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture

© 2020 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.