Whats the best home workout for growing a big chest?
If there’s one thing I’ve kept the most consistent since I started training properly it’s got to be the base of my chest routine.
Apart from adding in a few variations and mixups here and there to keep my body on it’s toes the reason why I’ve never changed the core of this chest workout is because it simply works. It works very well. The idea here is to hit the chest from every possible angle, utilising both press and squeezing motions.
To build a big chest you will need a structured workout routine containing all of the muscle groups. See my full programs here.
Flat Dumbbell or barbell press, 4 sets of 8-10 reps
Starting off the workout with a bang. Make sure you do a couple of light sets first to warm up then jump right into 4 sets of your maximum weight. We are hitting the two big presses first so we maximum energy to try and hit our maximum weight.
Incline dumbbell press, 4 sets of 8-10 reps
Right after the flat press we are straight into the incline press. Keep the weight as heavy as you can handle. You can mix it up and increase or decrease the incline each week. The incline press is going to focus more on the upper region of the chest.
Flat dumbbell flys, 4 sets of 10-12 reps
After two exhausting heavy compound exercises back to back it’s now time to pick up some light weights and perform this stretch a squeezing motion. Just because we are using lighter weights though it does not mean this should be easier. Make sure you use the maximum you can handle and really push yourself.
Pushups on the floor, 4 sets of 15-20 reps
Your chest should be burning pretty good by now. This is perfect time to jump back into a heavy moment with your full body weight. If you have the strength then try to lower yourself down really slowly counting to 4 putting a massive emphasis on the negatives.
Incline dumbbell fly
To finish off this workout we are jumping back onto the bench to perform one more stretching and squeezing exercise. This time with the bench at the incline to focus more on the upper width and mid section of the chest.