I have been working out for many years and my biggest muscle is my chest. So I figured I would share my chest routine, it is a great routine for those looking to not only build more muscle but to put on a lot more size.

The first exercise I do is barbell bench press, I do one set of light weight to warm up a little, and then I add on some heavy weight, I do three set sets after my warm up and increase my weight with every set, doing less reps every time. On my last set I do only about 2-3 reps depending on how I feel.

Second, I go to either dumbbell decline press or barbell decline press. I also do three sets here 4-7 reps I increase the weight a little with each set but not as drastically as I do with flat barbell bench.

Third, I go to either barbell incline press or dumbbell incline press, usually I try to change it up every other week. I will do three sets here 4-7 reps.

Fourth, I go do 3 sets of dumbbell bench press 4-6 reps.

Lastly, I do 3 sets of either dumbbell or cable flies. I do 8-10 reps here.

I will also then do 10-15 push-ups at the end of each set of flies.

For someone just starting out this might be a little much and you could be over working yourself. If that is the case then you could drop the 3 sets of dumbbell bench press or reduce the total number of sets per exercise from 3 to 2.

If you are looking to get more cut and size isn’t as important to you, then aim to increase your reps by 10-12 per set. No matter what, you must listen to your body and track progress in order to know exactly how far you can push yourself without going too far and doing more harm than good.