This chest workout was designed for anyone to use and doesn’t require a personal trainer. The moves were designed specifically for those wanting to get a larger chest or simply put a little extra into their pecs. However, they affect not only the chest area and can be used to work on your other muscle groups. The exercises were designed with a consideration to make it possible to use them without difficulty and not exhausting yourself whether you perform other exercises in combination or not.

Of course, the best thing is to combine it with additional exercises. These moves can be incorporated into a routine you have in place (that puts emphasis on the chest area) or, as a routine of its own. Plan to perform the workout once or even twice a week, and include the moves one after the other in a single session, having a two-minute rest in between.

There are reps and sets specified, with a given rest period. Should these moves at any time begin to feel too hard (or too easy) to perform, simply increase or decrease the number of reps, rests, and sets in accordance with your needs. With weight training, it’s best to start very light and work towards heavier weights. Remember, any struggle means you should go back to lighter weights. Your goal is to be able to finish the workout, not to impress others.

Push-ups

push-ups

5 sets, 15 reps, 90 seconds rest.

Hands out at a shoulder width, keep your body straight. Gradually lower your body towards the floor, stopping when your elbows reach a 90o angle. Now, pushing firmly with your hands, you will return to the starting position.

Spider-Man push-ups

spider-man push-up

Photo credit: Health Journal

5 sets, 10 reps on each side, 90 seconds rest.

From the push-up position keeping your hands shoulder width apart, entire body once again straight, begin lowering the chest to the ground. Bring one knee towards your chest until the elbows are at a 90o angle, then lift yourself back to the starting position. Repeat using the other knee.

Bench press

bench press flat

Photo credit: LA Fitness

5 sets, 8 reps, 90 seconds rest.

Lying on the bench with your feet firmly on the floor, place an overhand grip on the bar with both hands at shoulder width apart. Gradually lower the bar towards your chest.

Put your elbows out to a 90o angle and continue until the bar is under your chin. You will need to use your feet and push the bar to the starting point.

 Dumbbell flyes

dumbbell flye

Photo credit: FiTraQ

5 sets, 8 reps on each side, 90 seconds rest.

Lie on a bench with a dumbbell in each hand above the chest area, your feet flat on the floor. Begin gradually lowering the weights to the side and out as far as possible, then bring them back in slowly and repeat.

Side plank

side plank

Photo credit: SPRIGHT

1 rep on each side.

Lying on your side, keeping the elbow under your shoulder, straighten your body and hold this position as long as you can. That counts as one rep. Repeat this switching to the other side.