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Chest Training

  • Written by Francois Beauregard

François side-chest poseQ: Hello François,

I'm looking to change my chest workout. What does your chest workout look like? How many days per week do you work chest? Any other insight you can give me is appreciated.

Sincerely,

. . . Chuck

A: Hi Chuck,

When it is time to train the chest muscle group, I like to hit all parts of the chest area: upper chest, middle chest, and lower chest. What I also consider in my workout is that working the chest hard puts stress on my triceps and front delts, so I have to balance all the other parameters of my training to avoid overtraining other muscle groups while focusing on the chest muscles. Here are some important points about training that we have to consider:

  1. Frequency
  2. Duration
  3. Volume

Considering those points, I like to vary my training from one workout to another, which allows me to hit my chest in different ways and apply more stress each time I train. For example:

Day 1 – high volume

  1. 60-degree incline dumbbell press: 8-10 reps
  2. Rest 0 seconds
  3. 45-degree incline-dumbbell press: 8-10 reps
  4. Rest 20 seconds
  5. Flat dumbbell press: 8-10 reps
  6. Rest 120 seconds
  7. Repeat steps 1 to 6, three to four times more, depending on experience level

François pressing

Allow three or four days to recover from Day 1.

Day 2 – high intensity

  1. Bench press: 6 sets of 6 reps, rest 120 seconds between sets
  2. Dips: 3 sets of maximum reps, rest 60 seconds between sets

Finally, I really like to work agonist/antagonist muscle groups together (e.g., chest and back). I believe it creates a better CNS (central nervous system) recovery during training, increases strength during training, increases flexibility during training, and allows me to increase the volume of training in the same time period.

I hope this information helps you.

Keep training hard!

. . . François Beauregard, Physique Canada Tier 1 Elite Athlete

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