Pectoralis Major
A.K.A. Chesticles
A.K.A. The Monday Workout
The Importance of Chest Day
Chest day is a vital part of any well-rounded strength training program, focusing on the pectoral muscles to build upper body strength and enhance overall physique. Engaging in exercises like bench presses, push-ups, and chest flyes helps develop not only the chest but also the shoulders and triceps, contributing to improved performance in various activities and sports. A dedicated chest workout can also boost confidence by enhancing muscle definition and size. To maximize results, it’s important to vary your exercises, incorporate different angles, and allow adequate recovery time to promote muscle growth and prevent injury. So, gear up for chest day and feel the benefits of a strong upper body!
- The best thing I can advise anyone to do first on chest day is to go straight to a flat bench or start repping out push ups after performing your dynamic stretches also known as active stretching.
This just means stretching to warm up your joints and muscles like running, not holding positions like static stretches that you do at the end of your workout. Learn More in Basics
I always perform a flat bench because it uses the most muscles while I'm not fully fatigued meaning I can do more weight and get stronger. After this workout I can improvise what I have focused my goals towards.
If I am cutting for a trip I will simply go into a caloric depletion for my diet, do more cardio, and do more reps to really get a sweat going on.
(Since I am a little more endomorphy this is typically what I do in the gym always.)
If I am bulking (on purpose) I will simply eat more whole foods with lots of fat, possible start a keto diet cause I love food and can get carried away, and focus on more weight to really feel a pump at the gym.
In reference to Image above, these workouts can be done with either dumbbell for evening out your muscles or barbell for loading the most weight...
- Flat Bench: Best compound workouts and recommend a pyramid rep to set ratio. 8 rep x 6 rep x 4 rep x 2 rep
- Incline Bench: Best workout for filling in your upper chest.
- Decline Bench: Best workout for support and "perking up" your chest.
- Narrow Grip Press: Best for inner chest. Be aware you press focusing with your chest, not your triceps.
- Fly Motion: Best for outer chest. This is a movement workout, stretch workout, not much of a strength workout as this can lead to injury.
Burn outs recommended and on an incline bench.
- Dips, Push-ups, and Pull Over Bar: Great for burnouts.
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