Here are a few good chest workouts to try…

Good Chest Workouts - Workout one – pre exhaust

Perform two to four sets of 8 to 12 repetitions of each of the following exercise pairs. Move quickly from one exercise to the next in each par. Rest 60 to 90-seconds between paired exercises.

1a. Incline dumbbell flyes
1b. Incline barbell press

2a. Decline cable cross overs
2b. Dips or push-ups

3a. Flat bench dumbbell flyes
3b. Flat bench barbell bench press

Good Chest Workouts - Workout 2 – German volume training (GVT)

Using around 60-percent of your one repetition maximum (1RM – a weight you can lift once but not twice) perform ten sets of ten repetitions with exactly 60-seconds rest between sets. If you are unsuccessful i.e. can only do 8 for the last couple of sets, leave the weight the same. If you complete all sets of ten, put the weight up by five to ten-percent for next time.

1. Barbell bench press 10 sets of 10

2. Incline dumbbell flyes 3 sets of 8 to 12

Good Chest Workouts - Workout 3 – mechanical drop sets

In terms of strength, you will be able to press more weight in a declined position than in an inclined position. This workout takes you from your weakest to strongest position. Move quickly from one exercise to the next (by simply changing the angle of your bench) while keeping the weights the same. Stop one repetition short of complete failure on all but except the final exercise where you should rep out and do as many as you can.

1a. Incline dumbbell press
1b. Flat dumbbell presses
1c. Decline dumbbell presses

You can achieve a similar workout using push-ups…

1a. Feet elevated push-ups
1b. Feet on the floor push-ups
1c. Push-ups on the knees

Good Chest Workouts - Workout 4 – classic bodybuilding chest workout

1. Barbell bench press 12, 10, 8, 6, 6 repetitions – increase the weight set by set

2. Incline dumbbell flyes 3 sets of 12 repetitions

3. Parallel bar dips 3 sets of AMRAP (As Many Reps As Possible)

4. Push-ups 100 reps in as few sets as possible