Chest workout chart For Download
Here’s a chest workout chart that includes exercises for both gym and home workouts, presented in a table format to help you plan your chest workout routine effectively.
Chest Workout Chart: Gym and Home Exercises
| Exercise | Gym Workout | Home Workout |
|———————-|——————————-|—————————–|
| 1. Bench Press | Barbell or Dumbbell Bench Press | Push-Ups |
| | – 4 sets of 8-10 reps | – 4 sets of 12-15 reps |
| | – Rest: 60-90 seconds | – Rest: 45-60 seconds |
|———————-|——————————-|—————————–|
| 2. Incline Bench | Incline Bench Press | Incline Push-Ups |
| Press| – 3 sets of 10-12 reps | – 3 sets of 12-15 reps |
| | – Rest: 60-75 seconds | – Rest: 45-60 seconds |
|———————-|——————————-|—————————–|
| 3. Dumbbell Flyes| Dumbbell Flyes | Dumbbell Flyes |
| | – 3 sets of 12-15 reps | – 3 sets of 15-20 reps |
| | – Rest: 45-60 seconds | – Rest: 30-45 seconds |
|———————-|——————————-|—————————–|
| 4. Cable Crossovers| Cable Crossovers | Resistance Band Flyes |
| | – 3 sets of 12-15 reps | – 3 sets of 15-20 reps |
| | – Rest: 45-60 seconds | – Rest: 30-45 seconds |
|———————-|——————————-|—————————–|
| 5. Push-Ups| Weighted Push-Ups (Optional) | Decline Push-Ups (Optional) |
| | – 3 sets of 10-12 reps | – 3 sets of 12-15 reps |
| | – Rest: 45-60 seconds | – Rest: 30-45 seconds |
|———————-|——————————-|—————————–|
| 6. Chest Dips** | Parallel Bar Dips | Chair Dips or Bench Dips |
| | – 3 sets of 8-10 reps | – 3 sets of 10-12 reps |
| | – Rest: 60-75 seconds | – Rest: 45-60 seconds |
Chest Workout Planner:
- Perform this chest workout routine 2-3 times per week, allowing at least 48 hours of rest between sessions to promote muscle recovery.
- Adjust the weight and repetitions based on your fitness level and goals.
- Ensure proper form for each exercise to prevent injuries.
- Warm up before starting the workout with light cardio and dynamic stretches.
- Cool down after the workout with static stretching and deep breathing exercises.
- Stay hydrated and maintain a balanced diet to support your workout progress.
This chest workout chart provides a well-rounded plan for developing chest strength and size, whether you’re at the gym or working out at home. Remember to listen to your body, and gradually increase the intensity of your workouts as you progress.
