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Chest Workout Plans and Routines



Please search below for your program or browse through all of the workout routines available with the menu bar to your left. These free Chest exercise workouts plans are available for you to print and bring with you to the gym or health club in your city.

Purpose:...
Type of Program: Hypertrophy
Level:
Advanced
Days:5
Purpose:This is for Mass so hitting each individual ste of muscles is key in overall eve...
Type of Program: Sport Specific
Level:
Advanced
Days:5
Myfit Recommended
Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4), Fr...
Type of Program: Hypertrophy
Level:
Advanced
Days:5
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:3
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:3
Myfit Recommended
Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4/REST), F...
Type of Program: Muscular Definition
Level:
Advanced
Days:4
Purpose:Week 7 & 8...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Myfit Recommended
Purpose:In the post-season you should be dedicated to gaining size and strength. Eating...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Purpose:Complete this program 3 days per week. ie. Monday, Wednesday and Friday. Also m...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:...
Type of Program: Sport Specific
Level:
Advanced
Days:7
Purpose:Day 1: Back, Biceps Day 2: Chest, Triceps Day 3: Legs Day 4: Back, Biceps Da...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:This workout can be completed in the resort/hotel gym during your vacation. Use...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:Train hard on Monday, Tuesday. Rest on Wednesday then train hard on Thursday and...
Type of Program: Strength
Level:
Advanced
Days:7
Purpose:This program is for a beginner into weight training and can be completed Monday,...
Type of Program: Muscular Definition
Level:
Beginner
Days:4
Purpose:...
Type of Program: Strength
Level:
Beginner
Days:3
Purpose:This is a summer workout program designed for muscular strength....
Type of Program: Strength
Level:
Intermediate
Days:5
Purpose:This a program set for a week. Please take Wed off and train Mon, Tues, THurs an...
Type of Program: Sport Specific
Level:
Intermediate
Days:5
Myfit Recommended
Purpose:This is a chest workout specifically for a beginner. A beginner should focus on...
Type of Program: Muscle Specific
Level:
Beginner
Days:3
Purpose:...
Type of Program: Sport Specific
Level:
Intermediate
Days:5
Purpose:This program will allow you to build muscle and gain the endurance needed to pla...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Purpose:This program is a 7 day routine. While most of it is compound exercise it will ...
Type of Program: Muscular Definition
Level:
Beginner
Days:7
Purpose:This program is designed to increase your overall strength. Waiting 4-5 minutes...
Type of Program: Strength
Level:
Intermediate
Days:5
Purpose:This is an off-season wrestling program. ...
Type of Program: Muscular Definition
Level:
Advanced
Days:4
Purpose:Have protein shake 45 minutes before workout. Eat Carbs and protein shake again...
Type of Program: Strength
Level:
Advanced
Days:5
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:5
Myfit Recommended
Purpose:Ryan Reynolds works out quite hard and also plays hard. By having a naturally h...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:2
Purpose:N/A...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Myfit Recommended
Purpose:In order to look like brad pitt you're going to need to 5
Purpose:...
Type of Program: Sport Specific
Level:
Advanced
Days:7
Purpose:This program is designed to do muscular fitness Mondays, Wednesdays, and Fridays...
Type of Program: Strength
Level:
Intermediate
Days:7
Purpose:This is a four day split workout following the pattern of ABCDABX and focusing o...
Type of Program: Muscular Definition
Level:
Beginner
Days:7
Myfit Recommended
Purpose:Herschel Walker is a powerful running back that trained hard and played even har...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Purpose:Replace water with milk during school lunches and after school snacks....
Type of Program: Strength
Level:
Beginner
Days:7
Purpose:The First few weeks is all about getting the muscle mass and the stregnth so you...
Type of Program: Sport Specific
Level:
Intermediate
Days:4
Myfit Recommended
Purpose:Mark Wahlberg is a tough guy and celebrity icon. He got that way as a singer wi...
Type of Program: Hypertrophy
Level:
Advanced
Days:7
Purpose:Following each workout amd complete 20 minutes of cardio on machine of choice us...
Type of Program: Strength
Level:
Beginner
Days:6
Purpose:Each Workout should always be followed with protein intake. Days 1 & 3 are hard...
Type of Program: Sport Specific
Level:
Intermediate
Days:4
Purpose:Thermogenics, N.O., and Protein supplements used....
Type of Program: Muscular Definition
Level:
Advanced
Days:6
Purpose:I am just experimenting with this and using my very basic knowledge to build a w...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7
Purpose:Take a 30s -1 Min Break After Each Set. Try Doing These Sets Or Exercise P...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7

These programs have been approved by an award winning personal trainer. Workouts with the Myfit.ca symbol were created by our staff..

Chest or Chest Muscle Anatomy and Overview

Chest, Pectoralis Major, Pectoralis Minor, Upper Body anatomy pictureThe chest is a major muscle which consists of the pectoralis major and minor.

Chest Function

The primary function of the chest is for shoulder transverse adduction, flexion, internal rotation, adduction and extension.

Chest Origin

The origin of the chest (pectoralis major) attaches onto the anterior of the sternum and the 2nd to 6th of the ribs.

Chest Insertion

The pectoralis major inserts onto the proximal anterior of the humerus.

Chest Training

The chest muscles should be trained, they are mostly activated during any pushing motion. Make sure to train your back just as hard as your chest or injuries could occur.

Chest Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Chest' are: Chest, Pectoralis Major, Pectoralis Minor, Upper Body

Chest Exercises

This is a complete list of Chest weight lifting exercises. If you don't know where else to find exercises to work your Chest try the above exercise link.
 
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