Need a new chest routine?
Myprotein ambassador and bodybuilder 𝐁𝐞𝐧 𝐂𝐡𝐢𝐝𝐢𝐞𝐛𝐞𝐥𝐞 is here with some of his favorite chest moves.
This routine is tailored to optimize your workout and help you achieve results, regardless of your fitness level.
Let's check it out:
Ben explains that if he were to start his fitness journey over, these are the moves he would use to formulate a chest routine. The ambassador begins by emphasizing the importance of warming up before every single lift.
Warming up and opening up the shoulders can help prevent injury when working out the chest and thus is an essential part of your workout.
Incline Dumbbell Bench Press
3 sets of 8-12 reps
Ben explains that he used to begin his chest workouts with a flat bench movement. However, performing an incline movement can be very beneficial, especially if your goal is to grow a fuller-looking chest.
Using an incline chest press machine can be good for this movement, but here Ben performs an incline dumbbell bench press.
Ben pays careful attention to his tempo, moving slowly on the decline of the movement and then taking a slight pause before performing the next rep.
He explains that whether you're a beginner or veteran, this method is helpful for controlling the movement and allows you to use less weight.
Fly Movement
3 sets of 12-15 reps
The next move in the routine is a fly movement. Ben advises using either cables for the cable fly or the chest fly machine for this one. Ben makes sure he uses a weight that will challenge him, but that he can also control.
Chest Press
3 sets of 8-12 reps
For the final move in the routine, Ben does a regular chest press movement. The trainer uses a chest press machine to focus on pressing and to avoid having to worry about the weight.
Take Home Message
There you have it—follow Ben's tips to build a fuller, stronger chest and get the most out of your chest routine.
Want more from Ben?READ THESE NEXT:
4-Move Intense Shoulder Workout
Get your shoulder moves in with this Intense Shoulder Workout.
45-Minute Chest, Biceps, and Abs Routine
Get a solid core workout in with this 45-minute routine from ambassador Ben Chidiebele.
Dumbbell-Only Shoulder Workout
Use these 4 moves from Myprotein ambassador Ben's dumbbell-only shoulder workout to work your delts and traps and see that muscle definition grow.
A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.
