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A Great Chest Workout Routine For Building Muscle At Home

For this home chest workout you will need access to a set of dumbbells and a bench.

If you do not have access to weights then you can use one of our body weight workouts that will help you develop your chest through body weight exercises.

This workout will help you build muscles on your chest by working it from all different angles.

The classic muscle builder for the chest is the bench press and this is going to be the focus of this workout.

There are two basic kinds of exercises for the chest muscles, flyes and presses.

The basic bench press is often crowned king of the chest builders because if performed correctly you can build mass over your entire chest area.

If you change the angle of the bench and do it incline you will transfer more of the effort to the upper muscles of the chest and bring the front of your shoulders into play as well. Incline presses should be included in your program and they help prevent that saggy chest look you sometimes see when there is little to no mass on the upper chest.


Pressing with a decline bench will bring the lower chest into play and help create that little ledge which your t shirt will hang off from.

Below is an example of a home chest workout routine you can follow. This workout uses a traditional set and rep scheme. You can alter this to suit.

Beginner
Flat Dumbbell Press 3 sets of 12 reps
Incline Dumbbell Flyes 3 sets of 12 reps

Intermediate
Flat Dumbbell Press 5 sets of 10 reps
Incline Dumbbell Flyes 3 sets of 10 reps
Dumbbell Pullovers 3 sets of 10 reps

Advanced
Flat Dumbbell Press 5 sets of 10 reps
Incline Press 5 sets of 10 reps
Decline Press 5 sets of 10 reps
Dumbbell pullovers 1 set of 10 reps

Ultimate chest Blaster
Flat bench press 3 sets of 10 reps (superset)
Incline Flyes 3 sets of 10 reps (superset)

Incline Press 3 sets of 10 reps (superset)
Flat flyes 3 sets of 10 reps (superset)

In the below video muscle building coach Vince Delmonte demonstrates a chest workout using an 'in set superset' technique. This method is great to really finish your muscle off at the end of a chest workout. The sound quality is not that great but its worth watching.

 
www.Muscle-Building-Coach.com

Top Tip

Aim to increase the weights you lift by 2-5lbs each and every week. This progressive resistance will help lead to rapid gains in strength as you will always be challenging your body.

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You can follow my progress throughout my recent 12 week muscle building transformation challenge. In just 12 weeks and using limited equipment i was able to burn 28lbs of body fat and gain 9lbs of new muscle.

The picture on the left shows one of my before photos which was taken on 1st April.

Weight: 201.6lbs
Body Fat %: 23.86%
Fat Mass: 47.95lbs
Lean Body Mass: 152.05lbs
Waist: 38inches

See More Before Photos

The picture on the right shows one of my after photos which was taken on the 1st July.

Weight: 180.6lbs
Body Fat %: 10.59%
Fat Mass: 19.13lbs
Lean Body Mass: 161.47lbs
Waist: 33.5inches

See More After Photos

You can read my full muscle building transformation story here.

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