Easy Chest Training in 4 Steps

Rick’s Old Workout

  • Bench Press: 3×6
  • Incline Dumbbell Press: 4×8-12
  • Dip: 3xAMRAP
  • Dumbbell Flye: 2×15

Rating: A-


Your exercises, sets, and reps are all well-chosen, so we have to assume the problem is recovery. Always leave a rep or two “in the tank” on every set. Your chest will grow faster with good technique and no lost time due to injury.

Hold Back

When you avoid training to failure on exercises like dips it actually helps you make progress.

Rick’s New Workout

Exercise 1

Barbell Bench Press You’ll need: Barbell, Bench

1 sets
6 reps
60 sec rest

Take as many sets as needed to work up to 1 set of 6 reps using a load you could lift for 8 reps.

Exercise 2

Incline Dumbbell Bench Press You’ll need: Bench

10 sets
8-12 reps

60 sec rest

Exercise 3

Bodyweight Dip You’ll need: Dip Station

3 sets
10-15 reps
60 sec rest

Exercise 4

Dumbbell Flye You’ll need: Bench, Dumbbells

2 sets
15 reps
60 sec rest