6 Highly Effective CrossFit Chest Workouts to Build Strength, Muscle and Mass

FREQUENCY

“Because of the forces the chest has to contend with and the way it’s designed, and because it is anatomically positioned to take a high degree of stretch under load, the chest takes quite a beating from overloading training and needs its recovery time. It’s rare to see a program that implements more than 3 successful overloads in a week’s time.” Dr Mike Israetal

Here is a great example plan for chest workouts.

CHEST WORKOUTS

Add these workouts into your training routine if you want to build a bigger, stronger and more muscular chest.

CHEST WORKOUTS: UPPER

  • Barbell incline bench press medium grip – 3 sets of 4-6 reps
  • Incline dumbbell press – 3 sets of 8 reps
  • Incline dumbbell flyes – 3 sets of 8-12 reps
  • Pushups – 3 sets of 12 reps
Bench Pressing
Get strong!

CHEST WORKOUTS: MIDDLE

  • Barbell incline bench press medium grip – 3 sets of 4-6 reps
  • Incline dumbbell press – 3 sets of 8 reps
  • Dumbbell flyes – 3 sets of 8-12 reps
  • Push ups – 3 sets of 12 reps

CHEST WORKOUTS: LOWER

  • Decline barbell bench press – 3 sets of 4-6 reps
  • Decline dumbbell bench press – 3 sets of 8 reps
  • Decline dumbbell flyes – 3 sets of 8-12 reps
  • Push ups – 3 sets of 12 reps

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