The Elite Physique

Chest Training Program

Chest Training Program for Huge Gains

A chest training program can really power-up your chest strength and overall development.  However, you need to ensure you are training correctly in order to receive the amazing results.  To build a great chest you need to train with anaerobic intensity, eat to nourish and muscle, and rest for recovery.  Only then will your chest build strength and grow.

chest training program

Gutter Training

Toss the gutter chest training.  Gutter training is the lowest form of training.  It’s overtraining combined with not just poor form, but downright bad form.  You will never, ever build incredible chest strength or great pectoral development by overtraining and using poor form.

Training Rate

Overtraining is in the top 3 when it comes to not getting results in the gym.  Remember what we discussed above.  Your chest is not building or growing in the gym when you are training.  You are simply tearing down the muscle.  You chest will only grow when you nourish it and allow it to recover.

Far too many lifters are overtraining their chest.  I work part-time at a gym and watch the same pack of skinny guys do chest every time I work.  They do the same chest exercises at least 3 days a week, if not more.  If you badger the hell out of a muscle daily, it’s not going to grow.

Sucky Diet

To build muscle and make those chest gains, you have to eat.  You have to eat in a way that’s going to nourish your muscles for complete recovery.  If you fail to get enough and the right ratio of carbs and protein post-training and every all day, every day, your chest development will be at a slow crawl.  Recovery comes via nutrition and rest.  Eat to fuel your training and allow for muscle recovery.  Once you do, watch your bench go through the roof and your chest grow like a weed.

Avoiding Recovery

Cheat strength and development can only occur with proper rest and recovery.  If your chest muscle is never recovered, it’s not going to get stronger or develop.  When you are in the gym training you are tearing down your muscles.  When you eat well and rest that muscle, that’s when it recovers into a stronger and larger unit.  Only after it’s recovered should you train it again, and that’s when you build a great and powerful chest.

Chest Training Program

Now that you know what not to do, let’s focus on a chest training program that’s going to deliver results. This program is going to lay the basic foundation for building a big and  powerful chest.  Let’s get going…

Rule #1

Train chest once a week.  I’d say train chest every Monday, but everyone trains chest Monday, so you might shoot for Tuesday, just in case all the benches are taken Monday.

Rule #2

After training eat some low-fat protein and good complex and simple carbs.  The carbs will shuttle the amino acids from the protein and the nutrients to your muscles for immediate uptake and recovery.

Rule #3

Train in a structured manner with good form.  Use the chest training program below for your guide.

Chest Training Program

Week #1

Incline Barbell Press – 4 sets of 10-12 reps
Flat Dumbbell Press – 4 sets of 10-12 reps
Pec Deck – 3 sets of 12 reps

Week #2

Flat Barbell Press – 4 sets of 10-12 reps
Incline Dumbbell Press – 4 sets of 10-12 reps
Incline Dumbbell Flys – 3 sets of 10-12 reps

Week #3

Incline DB Press – 4 sets of 10-12 reps
Flat Barbell Press – 4 sets of 10-12 reps
Cable Crossovers – 3 sets of 10-12 reps

Week #4

Chest Dips – 4 sets of 10-12 reps
Incline Dumbbell Press – 4 sets of 10-12 reps
Flat Dumbbell Flys – 3 sets of 10-12 reps

Repeat the above for a total of 12 weeks.  After that, tweak your reps and sets.

Now, For The Real Chest Training Secretred arrow pointing down

If you are serious about building your chest then you need to take a look at this bit of information.  Learn the exact way to build muscle naturally and quickly.  When you follow the facts, the results come at lightening speed.  See below and grab your first free lesson…



Take Your Training to the Next Level

Now that you have a bit more information on how to build some muscle, try my FREE Natural Bodybuilding Insider Lessons...

Click Here for First Lesson

Karen Sessions NSCA-CPT

Take Your Training to the Next Level

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

More About Karen

Related Articles