Chest Day Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
Chest Day
Push
1.Barbell or machine bench press
Rest 2–3 min
4 × 6–10
2.Incline dumbbell press
Rest 90–120 sec
3 × 8–12
3.Cable or dumbbell fly
Rest 60–90 sec
3 × 10–15
4.Dip or pushdown
3 × 8–12
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TL;DR
Chest day is horizontal and incline pressing plus a fly. Add a triceps finisher. Three to five exercises. Rest longer on the first press than you want to.
Key takeaways
- One flat press, one incline, one fly covers chest.
- Triceps can live at the end — they already worked on presses.
- Do not jump straight to a heavy top set.
What chest day trains
Pecs, front shoulders, and triceps. It is a body-part day, not a full push day with a lot of laterals. If you run PPL, use the push day guide instead.
Form notes that matter
Control the bar to the chest or the handles to the stretch. Do not bounce. A slightly tucked elbow is friendlier than a hard flare for most beginners.
FAQ
How often should I do chest day?
Once a week on a bro split. Twice a week if it is inside an upper/lower or PPL rotation — then this session is one of those days, not an extra.
No barbell bench?
Dumbbell press or a chest machine is fine. Same sets and reps.