The routine
Chest · flat, incline, cables
- Barbell Bench Press - Medium Grip 4 × 8
- Incline Dumbbell Press 4 × 10
- Dumbbell Flyes 3 × 12
- Cable Crossover 3 × 15
- Dips - Chest Version 3 × 10
Best for building a fuller, more complete chest.
Chest Day Workout
Chest · flat, incline, cables
A well-built chest needs more than the flat bench. This plan trains the pecs from every angle: flat pressing for overall mass, incline for the upper chest, and flyes and cables to stretch and squeeze the muscle.
Start heavy on the barbell while you are fresh, then chase a pump with the higher-rep accessory work.
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How do I build a bigger chest?
Press heavy on flat and incline movements to build mass, then add flyes and cables for the stretch and squeeze. Add weight or reps over time and train the chest once or twice a week.
Should I do incline or flat bench first?
Do whichever is your priority first, while you are freshest. Most lifters lead with flat bench for overall size, but leading with incline is a good way to bring up a lagging upper chest.
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