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Make your chest stronger with our best strength workout of the day!

Today’s…

workout of the day, we are going to be doing a chest workout for strength, which means we will be hitting lower reps for higher weight. 

Cardio Round 1…

To start off the workout, we are going to do a 5 minute warm up run just to get the blood flowing and make sure you are ready for the workout ahead. If you would like to change up the intensity here, feel free to do so. You can also extend the cardio here too. The reason I am keeping it at 5 minutes is to save time and energy for the rest of the workout. 

Weights Round 1…
 
For those who are able to go to the gym today, we are going to be putting a lot of focus around barbell bench press. Once we have hit all of our sets for this, we will go ahead and work on some accessory exercises. 

We have included a home version of today’s workout due to the number of people not going to the gym or who are unable to do so with the coronavirus. The home version of this workout can be done without any equipment! We don’t want the virus to slow down any sort of progress you have been making, so if you are able to do so, try out our home version to stay in your regular workout routine! 

Cardio Round 2…

For the second round of cardio today we will just be hitting the stairmaster for a total of 5 minutes to keep the blood flowing and also keep up the intensity of todays workout. 

Abs…

We will hit a 4 round ab circuit to end the workout. I would suggest adding in weighted into the exercises where ever you can to make it more challenging. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

chest workout for strength

Cardio

 – 5 minute run

Weights

– barbell bench press 10, 8, 6, 3, 3, 3, 3

– dumbbell bench press 4×10

     – superset bench dips 4×10

– dumbbell incline bench press 4×10

     – superset dumbbell incline flyes 4×10

– push ups 5×10

Cardio round 2

 – 5 minute stair master

Abs

 – 4 rounds of the following:

    – 15 reps of weighted toe touches

    – 10 reps of weighted v-ups

    – boat pose 20 seconds

    – high plank 30 seconds

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
chest workout for strength

Cardio

 – 5 minute run or incline walk

 

Weights

– barbell bench press 10,5,5,5

– dumbbell bench press 3×10

– bench dips 3×10

– dumbbell incline bench press 3×10

– dumbbell incline flyes 3×10

– push ups 3×10

 

Cardio round 2

 – 5 minute stair master

 

Abs

 – 3 rounds of the following: 

    – 15 reps of toe touches 

    – 10 reps of  v-ups 

    – boat pose 20 seconds

    – high plank 30 seconds 

 

 

 

 

 

Home Version:

During the time of the cornoavirus, we have decided to start including a home version for our workouts. We understand that not everyone is able or willing to go to the gym, so we are committed to creating workouts for those who want to workout from home. 

chest workout for strength

Demo of Exercises: 

Inchworm


Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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