Have you ever tried to grow your chest bigger but failed? We understand many others have been through the same thing. Building a strong chest has never been an easy task. It requires effort and hard work. But the task gets even more challenging when it comes to gaining mass in the pectoral area. Your immense dedication and consistency towards the chest workout can help you achieve what you want.
If you want to build a sturdy and loaded chest, this article is for you. The chest workout is an eight-week process followed by working out one day per week. It targets the chest muscles, i-e, pectoralis major, often known as the pecs. It further focuses on your upper, middle, inner, and lower pecs to give you a round heavier chest.
As pecs are one of the major muscles in your body, following a chest workout greatly gives you a good posture, while helping you to lengthen and strengthen the chest, which improves your breathing. You may not have noticed, but you use your pecs in your daily routine, whether lifting, holding, or pushing around heavy objects. So, adding an extra mass to your chest makes you perform daily activities without any trouble.
Furthermore, achieving a big heavy chest involves different exercises. They include a bench press for building muscles followed by pec dec, incline dumbbell bench press and cable fly. So, if you want to give your chest some tough time, let's know more about it in detail.
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8-Week Long Chest Workout
This workout targets your upper body, specifically your pectoral area known as pecs. It helps build a heavy and sturdy chest by increasing muscle mass. Also, it's a single muscle workout for both males and females.
Workout Summary
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Main Goal |
Build Muscle |
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Workout Type |
Single Muscle Group |
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Training Level |
Intermediate |
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Duration |
8 Weeks |
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Days Per Week |
1 |
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Time Per Workout |
50-60 Minutes |
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Equipment Required |
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Target Gender |
Male & Female |
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Recommended Supplements |
Workout Description
Exercising the chest muscles is very helpful for both men and women. It helps them maintain a good posture, so they don’t complain about their weak muscles or face any trouble while performing daily activities. Working from home has become a norm, so those who work remotely get weak muscles and bad posture problems, which they often complain of.
Our high-intensity chest blaster program is specially designed for people facing muscle aches and bad posture issues. Following this workout, you don’t only get strong chest muscles but also experience other benefits such as improved breathing with an active lifestyle. Furthermore, this workout targets a single muscle group, i-e, pecs.
You can perform this workout with the help of DMoose dumbbells, barbells, cables, and machines. Not to mention, it’s an eight-week-long workout plan that involves four exercises with two types of movements, i-e, compound and isolation movements.
The compound movement includes bench press and pec deck, focusing on rest-pause and strength training. In contrast, the isolation movement includes cable fly and incline dumbbell bench press. These two exercises focus on doing slower reps and building a mind-muscle connection.
Related Article: 7 Intense Chest Supersets for Your Next Chest Workout
For the next eight weeks, you will need to dedicate 50 to 60 minutes per day each week to work out on the chest. It is an intermediate-level workout guide, therefore, you’ll be needing some gym equipment such as barbells, cables, and machines to perform the exercises. These gym gears will help you work out efficiently without getting hurt.
This workout may seem easy to you, but it’s not. It includes some different exercises, which keep increasing the reps and sets with time. The break time will also reduce, making things more challenging for you. But worry not, staying consistent will help you achieve the goal of a bigger and stronger chest.
Workout Routine
- Day 1 - Off
- Day 2 - Off
- Day 3 - Off
- Day 4 - Upper Body-Chest
- Day 5 - Off
- Day 6 - Off
- Day 7 - Off
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Workout Details
This workout includes four exercises i-e bench press, pec, incline dumbbell bench press and cable fly, each having a different number of reps and sets. Use the table below to get into this high-intensity fitness routine.
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High Intensity Chest Blaster |
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Chest |
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Exercise |
Sets |
Reps |
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5 |
Rest-pause 45 Seconds |
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2-3 |
Slow 4-6 reps |
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5 |
Rest-pause 45 Seconds |
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2-3 |
Slow 4-6 reps |
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Conclusion
Working out the chest is a difficult task but a necessary one. With your immense dedication and hard work, you can achieve the goal of building a strong chest. A strong chest helps you maintain good posture and perform daily tasks without any pain.
When you are involved in chest training, make sure you follow the guidance of a trainer. Secondly, you must use the equipment properly and do the reps and sets properly. Last but certainly not least, don’t forget to work on your back, so you don’t end up with a weak back.
Reading List
Article Sources
- Effect of High-Intensity Inspiratory Muscle Training on Lung Volumes, Diaphragm Thickness, and Exercise Capacity in Subjects Who Are Healthy. (2006). Physical Therapy. https://doi.org/10.1093/ptj/86.3.345
- Mayo Clinic Staff. (2019). Strength training: Get stronger, leaner, Healthier. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
- Murlasits, Z., Reed, J., & Wells, K. (2012). Effect of resistance training frequency on physiological adaptations in older adults. Journal of Exercise Science & Fitness, 10(1), 28–32. https://doi.org/10.1016/j.jesf.2012.04.006
