How do you train your chest for maximum growth?

Never-ending bench press... and it has greater benefits. But a faster way of increasing your chest muscle size is free weight compound exercises.

So, here is need to get trained as well to have good looking and strong physique.

Of course, it will not increase overnight, so have patience.

Table of Contents

Few Things To Consider Before Starting Training Plan

Tempo training

Tempo training means setting a speed, at which you perform your reps, for your training for better improvement. If you include this in your regular training to improve your technique and build your strength.

The tempo is a four-digit code, each digit represents time (in seconds) for different movements.

  1. The first digit represents how long you take to lower the weight to start position.
  2. The second digit represents how long you pause at the lower position of the move.
  3. The third digit represents how long you take to lift the weight.
  4. The fourth digit represents how long you pause at the contracted/squeezed movement.

Any of the digits can be represented as 'x' means that move is done explosively without any pause.

Who Is This Workout Suitable For?

This workout is strictly for experienced gym-buddies. In these four weeks of training, you'll be lifting heavy weights on firm tempo, so your body should be capable enough to afford these weights.

Warning for beginners,

If you are a beginner and working on this training then you may suffer from DOMS (delayed onset muscle soreness) after 1st week and you may have rest for the remaining weeks.

This training plan is perfect for the gym people working out thoroughly to build chest muscles but doesn't get the desired result.

How To Fuel Your Training

We all need proper fuel ie. food for our body with proper training. For building muscles, protein is the main component. It is important to consume a well-balanced protein-rich diet daily. You can also consume protein shakes or protein bars.

Also, top-up your meal with some carbohydrates and fibers with wholesome grains including vegetables and fruits.

How To Warm Up For This Workout

It's important to prepare your body before doing any workout to reduce the muscle soreness. Always have a warm-up routine before doing any exercise. But it does not mean that you jump on your treadmill for jogging 5-10 min.

So it's better to do a proper workout routine that includes some dynamic stretches and with lighter weights. This will help your body and muscles to get used to the movements which will you do during the workouts.

Week 1 - Chest Workout 1

1. Bench Press

bench pressSets: 5 Reps: 5 Tempo: 10x0 Rest: 60sec

Lie flat on a bench and your hands straight up. Hold the barbell powerfully with the overhand grip.

Tighten your upper back and slowly lower down the barbell to your chest. Squeeze it as much as possible.

Hold for a moment and pull the barbell upwards to its starting position. Do the repetitions.

2. Incline Bench Press

incline-barbell-benchSets: 5 Reps: 5 Tempo: 10x0 Rest: 60sec

Lie on an inclined bench of 30-40 degrees and your hands straight up. Hold the barbell powerfully with the overhand grip.

Tighten your upper back and slowly lower down the barbell to your chest. Squeeze it as much as possible.

Hold for a moment and pull the barbell upwards to its starting position. Do the repetitions.

3. Incline Dumbbell Press

Incline dumbbell pressSets: 4 Reps: 8 Tempo: 2010 Rest: 20sec

Lie on an inclined bench of 30-40 degrees and your hands straight up. Hold the dumbbells in both hands with the overhand grip.

Tighten your upper back and slowly lower down the dumbbells on your shoulders. Squeeze it as much as possible.

Hold for a moment and pull the dumbbells upwards to its starting position. Do the repetition.

4. Incline Dumbbell Flye

Incline dumbbell flye

Sets: 4 Reps: 10 Tempo: 2111 Rest: 20sec

Lie on an inclined bench of 30-40 degrees and your hands straight up. Hold the dumbbells in both hands with the overhand grip and palms facing each other.

Tighten your upper back and slowly lower down the dumbbells out to the sides forming an arc.

Hold for a moment and pull the dumbbells upwards to its starting position. Do the repetitions.

5. Press-Up

classic push upsSets: 4 Reps: 12 Tempo: 2010 Rest: 60sec

Put your knees and elbows on the floor. Keep your hands slightly away from the shoulders.

Up your knees from the floor and extend your feet backside. Extend your arms up and keep your body straight balancing on palms and forefeet.

Keep your core tight. Bend your elbows and lower down your chest close to the floor, do not touch the floor.

Squeeze your core and push yourself back up by extending your arms. Do its repetitions.

Week 2 - Total Body Workout 1

1. Barbell Squat

squat-formSets: 5 Reps: 8 Tempo: 2010 Rest: 60sec

Stand straight and hold the barbell across the back of your shoulders and feet shoulder-width apart.

Tighten your core, get your chest up and lower down your body as much as you can in a squat position.

Push back your body up in the starting position. Do this repetition.

2. Chin-up

chin-up-exercise-manSets: 5 Reps: 8 Tempo: 2010 Rest: 60sec

Grasp a bar with both hands with the palms facing toward you. Your hands should be away from your ears.

Cross your legs and pull your body up until your chin is higher than the bar.

When you are up, pause for a second and slowly lower down the body to the starting position.

Start slowly and speed up the repetitions if you want to.

3. Overhead Press

Overhead-PressSets: 4 Reps: 12 Tempo: 2010 Rest: 20sec

Stand straight, feet hip-width apart, and hold the barbell with an overhand grip and palm shoulder-width apart.

Bend your elbows and take the barbell on your upper chest. This is the starting position.

Tighten your core, chest up, press the barbell overhead, and your arms fully extended.

Lower the barbell to the starting position. Do this repetition.

4. Bent-over Row

bent-over-rowSets: 4 Reps: 12 Tempo: 2010 Rest: 20sec

Stand straight with feet shoulder-width apart and hold the barbell with an overhand grip.

Bend your knees and lean forward from the waist.

Tighten your core, squeeze your shoulders, and pull the bar up towards your sternum.

Slowly lower it back down again to the starting position. Do this repetition.

5. Good Morning

good morning exerciseSets: 4 Reps: 12 Tempo: 2111 Rest: 60sec

Stand straight and hold the barbell across the back of your shoulders and feet shoulder-width apart.

Tighten your core and bend forwards slowly from the hips till you feel stretched. Also slightly bend your knees.

Slowly return yourself back to the starting position. Push your hips back to maintain balance. Do this repetition.

Week 3 - Chest Workout 2

1. Incline Bench Press

incline-barbell-benchSets: 3 Reps: 12 Tempo: 4010 Rest: 60sec

Lie on an inclined bench of 30-40 degrees and your hands straight up. Hold the barbell powerfully with the overhand grip.

Tighten your upper back and slowly lower down the barbell to your chest. Squeeze it as much as possible.

Hold for a moment and pull the barbell upwards to its starting position. Do the repetitions.

2. Bench Press

bench pressSets: 4 Reps: 12 Tempo: 4010 Rest: 60sec

Lie flat on a bench and your hands straight up. Hold the barbell powerfully with the overhand grip.

Tighten your upper back and slowly lower down the barbell to your chest. Squeeze it as much as possible.

Hold for a moment and pull the barbell upwards to its starting position. Do the repetitions.

3. Incline Dumbbell Press

Incline dumbbell pressSets: 3 Reps: 12 Tempo: 3010 Rest: 20sec

Lie on an inclined bench of 30-40 degrees and your hands straight up. Hold the dumbbells in both hands with the overhand grip.

Tighten your upper back and slowly lower down the dumbbells on your shoulders. Squeeze it as much as possible.

Hold for a moment and pull the dumbbells upwards to its starting position. Do the repetitions.

4. Incline Dumbbell Flye

Incline dumbbell flyeSets: 3 Reps: 15 Tempo: 2010 Rest: 20sec

Lie on an inclined bench of 30-40 degrees and your hands straight up. Hold the dumbbells in both hands with the overhand grip and palms facing each other.

Tighten your upper back and slowly lower down the dumbbells out to the sides forming an arc.

Hold for a moment and pull the dumbbells upwards to its starting position. Do the repetitions.

5. Press-Up

classic push upsSets: 3 Reps: 20 Tempo: 2111 Rest: 60sec

Put your knees and elbows on the floor. Keep your hands slightly away from the shoulders.

Up your knees from the floor and extend your feet backside. Extend your arms up and keep your body straight balancing on palms and forefeet.

Keep your core tight. Bend your elbows and lower down your chest close to the floor, do not touch the floor.

Squeeze your core and push yourself back up by extending your arms. Do its repetitions.

Week 4 - Total Body Workout 2

1. Front Squat

front squatSets: 5 Reps: 8 Tempo: 2010 Rest: 60sec

Stand straight with feet shoulder-width apart.

Hold the barbell across the front of your shoulders with elbows up.

Keep your core tight and lower your body in a squat position. Go as lower as you can.

Push back your body up in the starting position. Do this repetition.

2. Rack Pull

Rack pullSets: 5 Reps: 8 Tempo: 2111 Rest: 60sec

Stand straight beside the rack and set rack at your knee height. Rest the barbell on the rack.

Bend down and grasp the barbell with an overhand grip and hands shoulder-width apart.

Lift the bar up and squeeze your shoulder blades. Keep your back straight and look forward.

Slowly lower the barbell back into the rack. So this repetition.

3. Standing Dumbbell Biceps Curl

Standing dumbbell biceps curlSets: 4 Reps: 12 Tempo: 2010 Rest: 20sec

Stand straight, grasp the dumbbells in both hands on your sides and palm facing in front.

Fix your elbows to your sides, curl the dumbbells to your chest and squeeze your biceps.

Do not move your body during this movement.

Slowly lower down the dumbbells to the starting position. Do this repetition.

4. Triceps extension

Triceps extensionSets: 4 Reps: 12 Tempo: 2111 Rest: 20sec

Stand straight and hold dumbbells in both hands.

Take both hands over your head with arms fully extended.

Bend the elbows and slowly lower the dumbbells back behind your head. Do not move your upper arm.

Bring the weight back up to the starting position. Do this repetition.

5. Lateral raise

side_lateral_raisesSets: 4 Reps: 12 Tempo: 2111 Rest: 60sec

Stand straight with feet shoulder-width apart and hold dumbbells in both hands at your sides.

Keep your core tight and raise the dumbbells up to your side, to your shoulder height till your arms are parallel with the floor.

Slightly bend your elbows and lower down your hands to the starting position. Do this repetition.

So Keep Doing It Consistently Is That Really The Key?

I must say you made it at the end of this article, so you must be serious about getting a superhero chest. This guide is good to get your chest proper training from every angle.

You just need to follow the exercise for the entirety of the workout period without skipping any bit. If you do these sets consistently as mentioned, You'll likely get good results just in 4 weeks.

Let me know if you have any suggestions or comments. I'd love to see your results.

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