Chest Workouts

Chest-focused workouts for adults who want stronger pressing and better hypertrophy outcomes using compounds plus isolation, clear RIR targets, practical rest periods, and simple week-to-week progression.
All filters1ChestRemove Chest filterBodyweightBarbellWomenMen
Set load units

Workout 1

5 exercises14 sets

Chest Strength + Hypertrophy Template

Chest, Triceps, Front Delts

A chest-priority session combining horizontal press strength work with moderate-load hypertrophy accessories and bodyweight progression.

  1. 1
    Barbell Bench Press
    anatomy
    anatomy
    1Exercise
    Barbell Bench Press

    Rest 3m

    • 18 reps x 40 kgRIR 3
    • 28 reps x 45 kgRIR 2
    • 36 reps x 50 kgRIR 1

    Bar path from lower chest to stacked wrists over elbows. Pause briefly on chest if control is poor.

  2. 2
    Incline Dumbbell Press
    anatomy
    anatomy
    2Exercise

    Incline Dumbbell Press

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 210 reps x 18 kgRIR 2
    • 38 reps x 20 kgRIR 1

    Set bench to low incline (about 15-30 degrees) to bias chest over front delts.

  3. 3
    Machine Chest Fly
    anatomy
    3Exercise
    Machine Chest Fly

    Rest 1m 30s

    • 112 reps x 20 kgRIR 2
    • 212 reps x 25 kgRIR 1
    • 310 reps x 30 kgRIR 1

    Stop each rep just before shoulder roll-forward; keep constant tension.

  4. 4
    Push-Up
    anatomy
    anatomy
    4Exercise

    Push-Up

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Use incline or kneeling variation if you cannot keep straight-line trunk position.

  5. 5
    Chest Dip
    anatomy
    anatomy
    5Exercise
    Chest Dip

    Rest 1m 30s

    • 110 reps x 0 kgRIR 2
    • 28 reps x 0 kgRIR 1

    Slight forward torso lean and controlled depth. Avoid painful shoulder extension.