Chest Day on Monday Again?

Implement Variety Into Your Pec Training

Perhaps the most likely body part to become stuck in a rut with is your chest. Flat bench, incline, decline and flyes. The same thing over and over and probably on Mondays, too. Get your head out of your ass and blow that shit up with something new and different but will still incorporate the basics to get the job done.

We’re going to give you a bunch of exercises that you can do and also mix and match them so that no two workouts are the same weeks apart. How you choose to do that is up to you, but make sure to have an open mind and try a new flavor.

Chest Day on Monday Again? - Implement Variety Into Your Pec Training


Some people prefer to start off with flat bench, but incline can be the more difficult movement of the two and it’s best to hit it when you’re at full strength.

Incline Bench Barbell Presses
Incline Bench Dumbbell Presses
Incline Alternating Dumbbell Presses
Hammer Strength Incline Presses
Incline Flyes


Flat Bench Barbell Presses
Flat Bench Dumbbell Presses
Flat Alternating Dumbbell Presses
Flat Hammer Strength Presses


Decline Barbell Bench Presses
Decline Dumbbell Bench Presses
Standing Decline Dumbbell Raises/Flyes
Standing Cable Decline Dumbbell Raises/Flyes
Chest Pullovers


Flat Bench Dumbbell Flyes
Pec Dec
Cable Crossovers

Photos by Per Bernal

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