Men Chest Workouts

Men chest workouts built around evidence-informed pressing and fly volume with realistic kilogram load examples, clear RIR targets, and repeatable week-to-week progression.
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Set load units

Workout 1

5 exercises16 sets

Men Chest Strength and Hypertrophy Template

Chest, Triceps, Front Delts

A chest-focused session combining heavy horizontal pressing, incline pressing, machine press support, chest isolation work, and weighted dips for balanced chest development.

  1. 1
    Barbell Bench Press
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    1Exercise
    Barbell Bench Press

    Rest 2m 30s

    • 16 reps x 80 kgRIR 3
    • 26 reps x 80 kgRIR 2
    • 36 reps x 80 kgRIR 2
    • 46 reps x 80 kgRIR 1

    Set shoulder blades down and back, keep forearms stacked under the bar, and maintain leg drive without lifting hips.

  2. 2
    Incline Dumbbell Bench Press
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    2Exercise

    Incline Dumbbell Bench Press

    Rest 2m

    • 18 reps x 30 kgRIR 3
    • 28 reps x 30 kgRIR 2
    • 38 reps x 30 kgRIR 1

    Use a moderate incline, keep wrists stacked, and avoid bouncing at the bottom.

  3. 3
    Machine Chest Press
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    3Exercise
    Machine Chest Press

    Rest 1m 45s

    • 110 reps x 65 kgRIR 2
    • 210 reps x 65 kgRIR 2
    • 310 reps x 65 kgRIR 1

    Keep shoulders down and elbows tracking naturally; avoid shortening range to chase load.

  4. 4
    Machine Chest Fly
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    4Exercise
    Machine Chest Fly

    Rest 1m 30s

    • 112 reps x 45 kgRIR 2
    • 212 reps x 45 kgRIR 1
    • 312 reps x 45 kgRIR 1

    Slight elbow bend, wide arc, and a brief squeeze in shortened position each rep.

  5. 5
    Weighted Chest Dip
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    5Exercise
    Weighted Chest Dip

    Rest 2m

    • 18 reps x 10 kgRIR 2
    • 28 reps x 10 kgRIR 1
    • 38 reps x 10 kgRIR 1

    Lean slightly forward, keep shoulder depression active, and stop depth if shoulder discomfort appears.