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 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.
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.
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.
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.