For natural bodybuilder it is not the best and optimal way of training to separate your muscle groups in different days. However, for professional bodybuilders it is. This is the reason why a lot of people make this mistake – to workout for every muscle group in different day because they see how professional bodybuilders workout and think this is the best way for them also. Another reason is that this type of training is more interesting as you do a lot of different exercises instead of doing almost the same thing every time you go to the gym.
Before starting to lift, always remember to warm-up well. It will help you prevent injuries and wear on your joints.
Standard barbell bench press is the best chest exercise to move the most weight with free weight as you can balance it easier than heavy barbells. With this exercise you stimulate your middle chest and other muscles like pecs, deltoids and triceps.
You can rotate them each week, as both are amazing for upper chest. Dumbbell press will help you more with balancing the muscles. Incline bench and dumbbell press are for your upper chest.
I prefer dips for chest, but the decline press is good too. You can also add weights, when you become better at dips. Dips and decline press will improve your lower chest.
- Fourth exercise – Seated Machine Chest Press
For the end of the training, it is a good exercise to isolate the move and get a good pump.
- Fifth exercise – Cable Chest Flyes
This exercise is also good for the end of the training. You can do it as drop sets for getting a better pump.
- Sixth exercise – Dumbbell Pull-Over
This exercise not only work for your chest but for your lats and triceps. You can do 3-4 sets of 12-15 reps.
When you are done with your chest workout you can move on the next day with the exercises for the back .