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| Three Chest Routines for Size & Strength |
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BodybuildingPro.com  Exercise Index Chest Three Chest Routines for Size & Strength
Three Chest Routines for Size & Strength
The chest is one of the most popular muscle groups to develop. Along with abs and biceps, everyone wants to develop their chest. Of course, a common question asked around the gym is "how much do you bench?", and of course, bench pressing is one of the main exercises for chest that almost any bodybuilder will tell you to include in your workouts. In this article, I'm going to outline three basic routines which should help you to develop size and strength in your chest. I'll include some brief notes to discuss each of the routines:
Workout #1
Workout #1
| Exercise |
Sets |
Reps |
| Dips |
4 |
15, 12, 12, 12 |
| Incline Barbell Bench Press |
4 |
8 |
| Dumbbell Flyes |
4 |
8 |
| Flat Dumbbell Bench Press |
4 |
8 |
Notes
In this routine, the dips act as a warmup set. From there, you go straight to the basics. Incline presses, flat presses, and flyes are included. All basics - meat and potatoes exercises for the chest to develop your upper, middle and outer chest for a good overall balanced workout.
Top bodybuilding champion Ronnie Coleman knows that dips help to develop the chest!
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Workout #2
Workout #2
| Exercise |
Sets |
Reps |
| Flat Barbell Bench Press |
4 |
8 |
| Incline Dumbbell Flyes |
4 |
8 |
| Pec Deck Flyes |
4 |
8 |
Workout #3
Workout #3
| Exercise |
Sets |
Reps |
| Incline Dumbbell Press |
4 |
8 |
| Weighted Dips |
4 |
8 |
| Flat Barbell Bench Press |
4 |
8 |
Once again, these exercises are the basics. Sticking to barbells and dumbbells, with a bit of machine work. Variety helps, but the basics are the basics - never re-write the book. Keep it simple, and don't take it too seriously or stress about it - that's what causes high blood pressure and heart attacks. 
Envision your pecs exploding with every rep...You know the top pro bodybuilders like Markus Ruhl must employ a strategy like that, and look where it got him!
Photograph © Ron Avidan of GetBig.com. Reproduced with permission.
Take care,
webmaster@bodybuildingpro.com
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