Chest Power Workout: 60 Minutes of Push Strength

Workout Duration: 60 minutes

Estimated Calories Burned: 450–650 kcal

This 60-minute chest workout is built to increase size, strength, and definition across your upper, mid, and lower chest. We’re using a mix of compound presses and isolation movements to hit every angle and leave no fibers untouched. Whether you’re chasing a bigger bench or a more aesthetic upper bod, this one delivers.

Difficulty Scale

💪 Beginner

🔥 Experienced

💀 Advanced

Warm-Up: Prime the Pressing Muscles

You need to be loose, mobile, and ready before you load up. Don’t skip this.

✅ Jump Rope or Treadmill Walk – 3-5 minutes

✅ Arm Circles & Shoulder Openers – 1 minute

✅ Light Bench Press or Push-Ups – 1-2 sets, 15 reps

✅ Band Pull-Aparts – 15 reps

The Workout: Chest Mass & Definition

1️⃣ Barbell Bench Press

A heavy hitter for building overall chest size and pushing strength.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 3 sets, 10 reps💀 Advanced: 4 sets, 6-8 reps

✅ Muscles: Chest, Triceps, Shoulders

✅ Equipment: Barbell

Tip: Keep your shoulders retracted, feet planted, and lower the bar with control.

2️⃣ Incline Dumbbell Press

Targets the upper chest and adds more stretch and range than a barbell.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 3 sets, 10 reps

💀 Advanced: 4 sets, 8 reps

✅ Muscles: Upper Chest, Shoulders, Triceps

✅ Equipment: Dumbbells

Tip: Control the weight at the bottom, and don’t clang the dumbbells together at the top.

3️⃣ Cable or Machine Chest Flys

This is about chest contraction and muscle control, not heavy weight.

Reps & Sets:💪 Beginner: 1 set, 15 reps

🔥 Intermediate: 2-3 sets, 12 reps

💀 Advanced: 3-4 sets, 12-15 reps

✅ Muscles: Chest (Inner & Outer)

✅ Equipment: Cables / Pec Deck / Dumbbells (flat or incline flys)

Tip: Slight bend in your elbows, and focus on squeezing your pecs, not your arms.

4️⃣ Push-Ups (Standard or Weighted)

Old-school but undefeated. Great volume finisher or burnout move.

Reps & Sets:

💪 Beginner: 1 set, 15 reps

🔥 Intermediate: 2-3 sets, 20 reps

💀 Advanced: 3-4 sets to failure (add a weight plate or band if needed)

✅ Muscles: Chest, Shoulders, Triceps, Core

✅ Equipment: Bodyweight / Plate / Band

Tip: Keep your body straight, elbows at 45°, and control the negative.

5️⃣ Dumbbell Pullover

Stretches the chest and opens up the rib cage, plus bonus work for lats and triceps.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 12 reps

💀 Advanced: 3-4 sets, 10 reps

✅ Muscles: Chest, Lats, Triceps

✅ Equipment: Dumbbell + Bench

Tip: Keep your arms nearly straight, stretch wide, and feel the chest engage on the way up.

6️⃣ Decline Bench Press (Barbell or Dumbbell)

Targets the lower portion of your chest—often forgotten, but essential for a full look.

Reps & Sets:

💪 Beginner: 1 set, 10 reps

🔥 Intermediate: 2-3 sets, 10 reps

💀 Advanced: 3-4 sets, 8-10 reps

✅ Muscles: Lower Chest, Triceps

✅ Equipment: Barbell / Dumbbells + Decline Bench

Tip: Don’t let the weight drift up—press in line with your lower chest.

Cool Down: Stretch It Out

After 60 minutes of heavy pressing, your chest and shoulders are tight. Spend 5 minutes opening them back up.

✔️ Wall Chest Stretch – 30 sec per arm

✔️ Cross-Body Shoulder Stretch – 30 sec

✔️ Overhead Triceps Stretch – 30 sec per arm

✔️ Foam Roll (Chest/Upper Back) – 1 min

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SPORTTONIX

Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.

Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.

Contact Us

Have questions or need assistance? We’re here to help.

• Email: info@apolloimperium.com or sporttonix@gmail.com

• Website: www.sporttonix.com