On Monday—otherwise known as “international chest day”—guys everywhere flock to the gym. Most of them have one thing on their mind: find an open bench and push the hell out of some heavy weight.
If this sounds familiar, I salute you. Any motivation to get into the gym is good by me. But what should you do after you destroy your bench record? Sure, the bench press is a fun exercise, but it’s actually not the most efficient pec builder. You have more work to do.
“Sure, the bench press is a fun exercise, but it’s actually not the most efficient pec builder. You have more work to do.”
You obviously have the dedication to wade through the other bros, so why not make your time in the gym a little more effective? Here are three awesome chest workouts that bring together the fun of going heavy with the right rep ranges and exercises for building your breastplate. Try one of these on your next chest day!
Rest 1 minute between sets. For bench press sets, increase weight on each set and rest 2-3 minutes between sets.
![Incline Barbell Bench]()
![Incline Barbell Bench]()
Incline Barbell Bench
3 sets of 20 reps![Bench Press]()
![Bench Press]()
Bench Press
7 sets of 10, 5, 5, 3, 3, 1 reps![Dumbbell Bench Timeframe Training]()
![Dumbbell Bench Timeframe Training]()
Dumbbell Bench Timeframe Training
50 reps in 4 minutes-
Triset
![Cable Cross-Over]()
![Cable Cross-Over]()
Cable Cross-Over
4 sets of 15 reps![Dumbbell Fly]()
![Dumbbell Fly]()
Dumbbell Fly
4 sets of 15 reps![Machine Fly]()
![Machine Fly]()
Machine Fly
4 sets of 15 reps-
Superset
![Dumbbell Skullcrusher On Floor]()
![Dumbbell Skullcrusher On Floor]()
Dumbbell Skullcrusher On Floor (shown on bench)
5 sets of 8 reps![Straight Bar Push-Down]()
![Straight Bar Push-Down]()
Straight Bar Push-Down
5 sets of 20 reps-
Giant Set
![Bodyweight Skullcrusher]()
![Bodyweight Skullcrusher]()
Bodyweight Skullcrusher
4 sets of 10-15 reps![Bench Dip]()
![Bench Dip]()
Bench Dip
4 sets of 20 reps![Band Push-Down]()
![Band Push-Down]()
Band Push-Down
4 sets of 20 reps![Skullcrusher]()
![Skullcrusher]()
Skullcrusher
4 sets of 20 reps
![Incline Close-Grip Bench Press]()
![Incline Close-Grip Bench Press]()
Incline Close-Grip Bench Press
5 sets of 8 reps, 1 set 28 method
28 Method: : 7 regular reps, 7 slow reps, 7 reps top half ROM, 7 reps bottom half ROM
![Flat Bench Dumbbell Press]()
![Flat Bench Dumbbell Press]()
Flat Bench Dumbbell Press
5 sets of 6 reps, 1 set 28 method![Machine Press]()
![Machine Press]()
Machine Press
5 sets of 6 reps, 1 set 28 method![Dumbbell Chest Fly]()
![Dumbbell Chest Fly]()
Dumbbell Chest Fly
5 sets of 8 reps, 1 set 28 method![Push-Up]()
![Push-Up]()
Push-Up
100 reps-
Superset
![Back Extension]()
![Back Extension]()
Back Extension
3 sets of 30 reps![Toes-to-Bar]()
![Toes-to-Bar]()
Toes-to-Bar
3 sets of 15 reps
![Bench Press]()
![Bench Press]()
Bench Press
6 sets of 12, 10, 8, 6, 4, 2 reps![Incline Barbell Bench]()
![Incline Barbell Bench]()
Incline Barbell Bench
3 sets of 20 reps, 4 sets 28 method-
Superset
![Incline Dumbbell Bench Press]()
![Incline Dumbbell Bench Press]()
Incline Dumbbell Bench Press
4 sets of 12 reps![Dip]()
![Dip]()
Dip
4 sets of 20 reps-
Superset
![Dumbbell Fly]()
![Dumbbell Fly]()
Dumbbell Fly
4 sets of 12 reps with 1/4 rep at the bottom![Machine Chest Fly]()
![Machine Chest Fly]()
Machine Chest Fly
4 sets of 12 reps with a 4-count hold at top![Dumbbell Pull-Over]()
![Dumbbell Pull-Over]()
Dumbbell Pull-Over
5 sets of 12 reps
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