Best Chest Workout Routine


When it comes to the human body, nothing says strength and power  like a pumped up chest. However, having rock-hard pecs can be notoriously difficult to develop, particularly if you’re one of those ectomorph types (body types) who have trouble putting on weight. The chest is one of the most trained body parts.

Fitness Fan, explains the elements and areas the chest and some pointers in how to train it, to get the best results.

The chest can be broken down into three areas:

  • The Upper chest
  • The Middle Chest
  • The Lower Chest

Chest (Upper and Lower) Fitness Fan



For the best results, your reps should be performed with 80 – 85% of your one-rep max (1RM). This is the 4 – 6 or 5 – 7 rep range

One rep max is when you literally fail your muscles… cannot do one more rep.

 Chest Anatomy

Chest workours - Fitness FanThe chest is made up of two muscles, the pectoralis major and pectoralis minor. As we know muscles can’t push, they are constantly working with each other to make the chest do every the moast basic of movements. The pectoralis minor is located directly beneath the pectoralis major. Please see the diagram.

All arms movements are influenced by the chest, so training the chest will help with the upper limbs and your range of motions. Especially in sports like cricket, volleyball and baseball.

Chest Exercises

The most recommended types of exercises for the best chest workout routine are: flyes and the bench press

The upper chest responds  from exercises done on a 30-45% incline bench.

Exercises include inclined bench press

The middle chest responds from exercises done on a flat bench .

Exercises include flat dumbbells press  and flyies

The lower chest responds best to  30-45% decline bench.

Exercises include decline dumbbells press, barbell  and flyies.

Now you know hows the chest responds, the muscles it is made up of and the best exercises needed, start compiling  chest workout routines and don’t forget …. Technique technique, technique!