There are dozens of exercises you could do on chest day, but you probably don’t want to spend your Monday—aka International Chest Day—doing them all. You just want to know the best exercises to build a muscular chest, so we’ve done the work for you.

Recommended frequency: 2 times per week.

Compact

Extended

  • 4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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