{"id":58166,"date":"2024-01-05T16:56:36","date_gmt":"2024-01-05T16:56:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58166"},"modified":"2024-01-05T16:58:09","modified_gmt":"2024-01-05T16:58:09","slug":"chest-day-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/","title":{"rendered":"This Chest Day Workout Will Pump Up Your Pecs\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#What_should_I_do_on_my_chest_day\" >What should I do on my chest day?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Session_1\" >Session #1\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Dumbbells_push_ups\" >Dumbbells push ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Front_squats\" >Front squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Romanian_Deadlifts\" >Romanian Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Hanging_knees_to_elbows\" >Hanging knees to elbows<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Session2\" >Session#2<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Dumbbell_bench_press\" >Dumbbell bench press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Chin-ups\" >Chin-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Dips\" >Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Chest_supported_dumbbell_rows\" >Chest supported dumbbell rows<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Session3\" >Session#3\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Incline_dumbbell_bench_press\" >Incline dumbbell bench press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Dumbbell_flyes\" >Dumbbell flyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Dumbbell_rows\" >Dumbbell rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Calf_Raises\" >Calf Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Session4\" >Session#4<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Cable_chest_flyes\" >Cable chest flyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Heavy_deadlifts\" >Heavy deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Walking_lunges\" >Walking lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Barbell_curls\" >Barbell curls\u00a0<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Is_4_exercises_enough_for_chest_day\" >Is 4 exercises enough for chest day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Rest_because_your_body_needs_it\" >Rest because your body needs it<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Work_out_your_chest_at_least_3_times_a_week\" >Work out your chest at least 3 times a week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Strive_for_quality_and_not_quantity\" >Strive for quality and not quantity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Progress_the_load\" >Progress the load<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Keep_up_with_the_protein_levels\" >Keep up with the protein levels<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Whats_a_good_chest_workout_split\" >What&#8217;s a good chest workout split?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Wide_Push-ups\" >Wide Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Diamond_Push-up\" >Diamond Push-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Spiderman_Push-up\" >Spiderman Push-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Incline_push-up\" >Incline push-up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Is_it_OK_to_do_chest_exercises_everyday\" >Is it OK to do chest exercises everyday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Is_chest_Day_a_push_day\" >Is chest Day a push day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#What_not_to_do_on_chest_day\" >What not to do on chest day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#Are_chest_days_necessary\" >Are chest days necessary?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#How_do_I_start_a_chest_day\" >How do I start a chest day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It\u2019s always a nice idea to trek to the gym, or find some space at home and get down to\u2026chest-blasting business. Gaining a chiseled chest, broad shoulders, sleeve-stretching arms, and a barn-door back is many fitness enthusiasts ultimate goal.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether it\u2019s the chest day workout gym or the <a href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\">chest workout at home<\/a>, you can supersize your chest just like you want.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Surely, shaping up your entire physique is crucial, as nobody desires to boast a jacked upper body paired with chicken legs. But at this point, your main job is to put together a truly effective workout program for your chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pectoral perfection is not only about the enticing aesthetics of it, but training your chest to provide you with more strength. The stronger your chest, the stronger your entire body is.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The success chain doesn\u2019t stop here: you\u2019re getting stronger, therefore, able to enhance your performance, work out with heavier loads, and finally end up with the body you are striving for.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And yes, workouts are not always easy but with enough consistency, healthy nutrition, and hard work, you\u2019re going to entice everyone with a well-shaped chest and profound muscular strength.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This chest day workout will pump up your pecs. Remember to track your progress and rest enough. Real bodybuilders don\u2019t exasperate their bodies to endless soreness, they pour an adequate amount of effort into fueling their pec-popping gains.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_should_I_do_on_my_chest_day\"><\/span><b>What should I do on my chest day?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should work out. Yes, you can\u2019t be satisfied with this answer because you already know that action leads to change. There are many <\/span><a href=\"https:\/\/betterme.world\/articles\/exercises-to-build-chest\/\"><b>Exercises To Build Chest Muscles <\/b><\/a><span style=\"font-weight: 400;\">which you could decide to do at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being overwhelmed with the number of workouts is tough. But here\u2019s the truth, you shouldn\u2019t tackle your routine with dozens of exercises. Select a select few and perform them with a full range of motion as perfectly as possible.\u00a0<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">I find it a nice idea to at least start your full chest workout under the supervision of a professional trainer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What is a proper technique? It is the way you perform the exercise when targeting specific muscle groups (<\/span><a href=\"https:\/\/www.ahealthiermichigan.org\/stories\/fitness\/the-importance-of-proper-technique-and-form-to-your-workout\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improper technique boosts your chances of injuring yourself, producing poorer form which leads to frustrating results (<\/span><a href=\"https:\/\/www.ahealthiermichigan.org\/stories\/fitness\/the-importance-of-proper-technique-and-form-to-your-workout\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Okay, it\u2019s high time we unveil the best chest workout routine, perfect for both men and women.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ve divided them into four sessions which you\u2019ll be doing each week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-258\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sessions<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercises<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell push ups\r\n\r\nFront squats\r\n\r\nRomanian Deadlifts\r\n\r\nHanging Knees to elbows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell bench press\r\n\r\nChin-ups\r\n\r\nDips\r\n\r\nChest supported dumbbell rows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncline dumbbell bench press\r\n\r\nDumbbell flyes\r\n\r\nDumbbell rows\r\n\r\nCalf raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCable chest flyes\r\n\r\nHeavy deadlifts\r\n\r\nWalking lunges\r\n\r\nBarbell curls\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/15.png\" alt=\"chest day workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Session_1\"><\/span><b>Session #1\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbells_push_ups\"><\/span><b>Dumbbells push ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a plank position. Keep your core tight and your hands on your dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows by bringing your chest to the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up explosively keeping your elbows close to your body\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform as many repetitions as possible, then take 10 deep breaths and perform another round, take another 10 deep breaths, and strive to the final effort\u2014 this counts as one set. Rest for two minutes between sets. Perform 4-5 sets.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Front_squats\"><\/span><b>Front squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a barbell across your chest keeping your feet at shoulder width<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your elbows high securing the bar on your shoulders\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back and bend your knees until your thighs are parallel to the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press feet into the floor and squeeze glutes to return to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 4-8 reps<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Romanian_Deadlifts\"><\/span><b>Romanian <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">Deadlifts<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with dumbbells in your hands keeping theme at your sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and place your feet at shoulder-width<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back and slowly bend at the hips to lower the dumbbells toward your feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your hips forward to return to an upright position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 8 to 12 reps<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hanging_knees_to_elbows\"><\/span><b>Hanging knees to elbows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from a bar with an overhand grip, at shoulder width<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight with feet together while hanging\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your abs and raise both of your knees toward your elbows\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a bit, before lowering your legs to the start position under control.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid swinging. Perform 4-5 sets of 10-20 reps. Rest 60 seconds between sets.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Session2\"><\/span><b>Session#2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_bench_press\"><\/span><b>Dumbbell bench press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay flat on a bench, bend your knees, and push your feet into the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press a pair of dumbbells into the air and lower them slowly until they touch your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your elbows are at a 45-degree angle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause a beat before pressing the dumbbells back up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest up to two minutes between sets. Perform 4-5 sets for 5-8 reps. If you manage all reps with good form, choose heavier weights or raise the number of reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chin-ups\"><\/span><b>Chin-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a bar with your palms facing your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang freely with straight arms by lifting your feet off the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up until your chin passes the bar and pause before lowering to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid swinging. Rest up to two minutes between sets. If this rep range is too difficult to complete, use a band for assistance. Perform 4-5 sets of 6 to 10 reps.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dips\"><\/span><b>Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up on two parallel bars with your arms straight and your palms facing inward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For the home alternative, use the seat of a sturdy chair<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower slowly until your elbows are at right angles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive yourself back up to the upright position and repeat. Rest 90 seconds between sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 5 to 15 reps.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_supported_dumbbell_rows\"><\/span><b>Chest supported dumbbell rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set an adjustable bench to around a 45 degree angle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in the face-down position with your chest on the pad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a pair of dumbbells and lift them by bending your elbows and pulling them back towards your hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and slowly lower before repeating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest 90 seconds between sets. Perform 4-5 sets of 8 to 12 reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/19.png\" alt=\"chest day workout\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Session3\"><\/span><b>Session#3\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_dumbbell_bench_press\"><\/span><b>Incline dumbbell bench press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the inclined bench and press a pair of dumbbells into the air directly overhead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower them slowly until they touch your chest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your elbows are at a 45-degree angle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment before pressing back up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat. Rest up to two minutes between sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 8-12 reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_flyes\"><\/span><b>Dumbbell flyes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the bench holding a lighter set of dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly bend your elbows and move your dumbbells outwards and down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows at the same angle all the time\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Power back up to starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 10 to 15 reps.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_rows\"><\/span><b>Dumbbell rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a hip hinge position with both dumbbells in your hands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a straight back, row both dumbbells towards your hips by bending and pull your elbows back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together and lower the dumbbells under control to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid moving your torso. Perform 4-5 sets of 8-12 reps.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calf_Raises\"><\/span><b>Calf Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pair of medium to heavy dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the balls of your feet into the floor, lifting your heels of the ground and squeezing your calves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and return to starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 12-15 reps.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/thigh-workouts\/\"><i>Thigh Workout Guide: 7 Effective Exercises for Building Leg Strength<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Session4\"><\/span><b>Session#4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cable_chest_flyes\"><\/span><b>Cable chest flyes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take stirrup handles attached to a cable crossover machine one in each hand, facing away from the machine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one foot slightly forward in a staggered stance, place outstretched arms in line with chest, stretch your chest muscles, and pull the handles together until they almost touch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your pecs staying in this position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently return to the original position and repeat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for up to two minutes between sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 8-12 reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Heavy_deadlifts\"><\/span><b>Heavy deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge down with bent knees and flat back and take the bar with an overhand grip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Driving with your legs, pull your torso up and thrust your hips forward to return to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the bar as close to your body as possible<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 3-8 reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_lunges\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\">Walking<\/a> lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure a set of dumbbells on your shoulders or in hands with arms at sides, and stand tall<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up, step forward with one leg and bend your front knee until your back knee comes within 1-2 inches of the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up, pause, and repeat with the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 20 lunges on each leg for 4-5 sets.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Barbell_curls\"><\/span><b>Barbell curls\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand at shoulder-width apart with a light or empty barbell, your palms facing upward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the bar upwards towards your chin\/chest and squeeze for a moment\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar and repeat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete as many reps as you can, then drop the bar, take 10 deep breaths, and then continue\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 4-5 sets of 8-15 reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The following <\/span><span style=\"font-weight: 400;\">chest workout plan is more efficient when performed at the gym for two reasons:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have access to all the gym devices.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You pump up your pecs with proper form and technique as a certified trainer will keep tabs on you.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/20.png\" alt=\"chest day workout\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_4_exercises_enough_for_chest_day\"><\/span><b>Is 4 exercises enough for chest day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, four exercises are great, especially at the beginning of your chest-growing routine. Behold of the ground rules for training your chest.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rest_because_your_body_needs_it\"><\/span><b>Rest because your body needs it<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should pause between your sessions for at least one day. If you can\u2019t spend another day without any sport, indulge in a low-intensity cardio workout. A good rest is your way to alleviate muscle pain, repair and build muscles, prevent injuries, and replenish the body\u2019s energy stores (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/rest-day#benefits\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Work_out_your_chest_at_least_3_times_a_week\"><\/span><b>Work out your chest at least 3 times a week<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The research shows that <\/span><span style=\"font-weight: 400;\">a higher frequency (2-3 times per week) is more effective than a lower frequency (once per week) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). So, hit your chest 2-3 times a week.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strive_for_quality_and_not_quantity\"><\/span><b>Strive for quality and not quantity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Overwhelming your body and mind with dozens of exercises is a waste of time. You should focus on a few chest-powering exercises and perform them properly.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progress_the_load\"><\/span><b>Progress the load<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Building a muscular chest is impossible without progression. This is what you do: use heavier loads over time, increase the number of reps and sets, and never forget to track your success.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keep_up_with_the_protein_levels\"><\/span><b>Keep up with the protein levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Growing your physique needs an adequate number of calories and of course enough protein. I won\u2019t gush a lot about the importance of protein (I\u2019m sure you already know enough). Here are the general recommendations for protein consumption:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>For active people<\/b><span style=\"font-weight: 400;\">. The daily recommended amount of protein is 0.8 to 1.0 g\/kg of body weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individuals involved in non-endurance events<\/b><span style=\"font-weight: 400;\"> \u2013 people who engage in daily workout routines for 45 to 60 minutes should consume between 1.0 to 1.2 g\/kg of body weight per day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individuals involved in endurance and strength events<\/b><span style=\"font-weight: 400;\"> \u2013 people who exercise more than one hour or hit strength exercises, such as weight lifting, should consume between 1.2 to 2.0 g protein\/kg of body weight per day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Athletes aiming to lose weight on a reduced energy diet<\/b><span style=\"font-weight: 400;\"> \u2013 an increased amount of protein, up to 2.0 g\/kg of body weight per day can benefit and reduce any losses of lean muscle mass (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\">change your life for the better! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_a_good_chest_workout_split\"><\/span><b>What&#8217;s a good chest workout split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good chest <a href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\">workout split<\/a> involves 4 to 5 exercises you perform at least 2-3 times a week at a certain range of sets. <\/span><a href=\"https:\/\/betterme.world\/articles\/chest-workout-with-dumbbells\/\"><b>Chest Workout With Dumbbells<\/b><\/a><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> bars, and other equipment can be carried out either at home or at the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a good chest workout split, check out the first segment in this article.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In case you\u2019re not a gym fan, you could try out <\/span><b>Chest Workout At Home.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For your attention, I\u2019m presenting you with four simple chest exercises for home training.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide Push-Up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diamond Push-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spiderman Push-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline push-up<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The mentioned exercises require no equipment, only your patience, strength, and desire to grow those chest muscles.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wide_Push-ups\"><\/span><b>Wide Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wide push-ups are beneficial to your chest, shoulders, and upper arms. Wide push-ups are an excellent core stability exercise according to Mayo Clinic (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/modified-pushup\/vid-20084674\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a plank position with your hands wider than your shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend your elbows out to the side and lower your body toward the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for the moment by engaging your core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into your hands and lift your body to the starting position<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Perform 3-4 sets of 8 to 15 repetitions.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diamond_Push-up\"><\/span><b>Diamond Push-up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diamond push-ups engage various muscle groups around your body increasing core stability and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on all fours and position your index fingers and thumbs so they\u2019re forming a diamond shape<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms to elevate your body and form a straight line from your head to your feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest towards your hands, without flaring your elbows out to the sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position before your chest touches the floor<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Perform 3-4 sets of 5-10 repetitions.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spiderman_Push-up\"><\/span><b>Spiderman Push-up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another perfect bodyweight workout that targets different muscle groups including your chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a high plank position with your feet shoulder-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows to a 45-degree angle and lower your chest toward your hands on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right leg and move your knee toward your elbow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment in this position before lowering your leg and lifting your body back to starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left leg<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Perform 3-4 sets of 6-12 repetitions.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_push-up\"><\/span><b>Incline push-up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This simple movement accurately targets your chest muscles, <\/span><span style=\"font-weight: 400;\">pectoralis major and minor. In addition to engaging your chest, this activity benefits your shoulders, arms, and other\u00a0 muscles in your hips, back, legs, and abs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of the bench, table, or the edge of a bed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge of the bench. Your arms should be straight and your elbows are not locked.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows to gently lower your chest to the edge of the bench while inhaling. Keep your body straight all the time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your body away from the bench without locking your elbows. Exhale as you push up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 3-4 sets of 5-10 repetitions.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_OK_to_do_chest_exercises_everyday\"><\/span><b>Is it OK to do chest exercises everyday?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, doing weight training on your chest daily is not a good idea. The thing is, to grow a bigger and well-shaped chest, you need to give it rest. Rest days help rebuild damaged tissue and grow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means, have at least one rest day between your chest splits.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/flat-tummy-workouts\/\"><i>Your Flat Tummy Workouts Just Got Better With This Guide<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/24.png\" alt=\"chest day workout\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_chest_Day_a_push_day\"><\/span><strong>Is chest Day a push day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, chest day is considered an upper body push day as the chest muscles are designed to do pushing movements.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_not_to_do_on_chest_day\"><\/span><strong>What not to do on chest day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Here\u2019s what you should not do on your chest day: don\u2019t flare your elbows during bench presses, don\u2019t ignore your back, and don\u2019t focus on too much variety, keep it simple and effective. Also, try to progress through time by adding more loads. Always take a small rest between sets.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_chest_days_necessary\"><\/span><strong>Are chest days necessary?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chest days are necessary as they help you boast an enticing physique and engage the muscles that you use for your daily functions. On top of that, the stronger your chest muscles the more challenging exercises you hit.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_start_a_chest_day\"><\/span><strong>How do I start a chest day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The first thing you should do is to warm up your body for 10-15 minutes and then begin compound exercises targeting larger chest muscles. These exercises help you develop more strength and grow muscle mass. Ensure you prepare a special chest workout plan in advance.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_day_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Investing time and energy in chest exercises is a great idea as you\u2019ll benefit your overall physique, and become stronger and capable of more challenging activities. <\/span><span style=\"font-weight: 400;\">This chest day workout will pump up your pecs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ve explored the winning weekly plan to supersize your chest both at home and at the gym. Remember these three ground rules: eat enough nutritious food, induce rest days between sessions, and progress by adding more weight and reps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stop the exercise when feeling any pain and contact a doctor if the pain becomes permanent. It\u2019s highly recommended to engage in physical exercises under a trainer\u2019s supervision.\u00a0<\/span><b><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s always a nice idea to trek to the gym, or find some space at home and get down to\u2026chest-blasting business. Gaining a chiseled chest, broad shoulders, sleeve-stretching arms, and a barn-door back is many fitness enthusiasts ultimate goal.\u00a0 Whether it\u2019s the chest day workout gym or the chest workout at home, you can supersize [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":58170,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[143,6],"tags":[],"coauthors":[171,215],"class_list":["post-58166","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chest-workouts","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>This Chest Day Workout Will Pump Up Your Pecs\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you dream of building a muscular chest? This \u2605 CHEST DAY WORKOUT \u27a4 will pump up your pecs. Read the article to find out more.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"This Chest Day Workout Will Pump Up Your Pecs\u00a0\" \/>\n<meta property=\"og:description\" content=\"Do you dream of building a muscular chest? This \u2605 CHEST DAY WORKOUT \u27a4 will pump up your pecs. Read the article to find out more.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-01-05T16:58:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_1460805761-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273\"},\"headline\":\"This Chest Day Workout Will Pump Up Your Pecs\u00a0\",\"dateModified\":\"2024-01-05T16:58:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/\"},\"wordCount\":2612,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_1460805761-scaled.jpg\",\"articleSection\":[\"Chest Workouts\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It\u2019s always a nice idea to trek to the gym, or find some space at home and get down to\u2026chest-blasting business. 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