30 Minute Chest Workout At The Gym To Build Muscle Mass
5 Chest Exercises To Build Muscle Mass At The Gym
On today’s episode of Live Lean TV, I’m showing you a 30 minute chest workout at the gym to build muscle mass.
Warm Up
Before hitting the 5 chest exercises, we’ll first be completing 2 rotator cuff warm up exercises.
Complete 1 set of each exercise.
WU1. Single Arm Seated Dumbbell External Rotation
The first rotator cuff warm up exercise is the single arm seated dumbbell external rotation.
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This is a great rotator cuff exercise that improves shoulder joint mobility and strength.
- Reps: 12 per arm
- Sets: 1
- Rest: 10 seconds
- Tempo: 2010
To get started:
- Sit down on a flat bench with your right foot propped up flat on the bench and your left foot pressed into the floor.
- Hold a dumbbell in your right hand, while resting your right elbow on top of your right knee, forming a 90 degree angle with your elbow.
- Keeping the 90 degree angle at the elbow, and the elbow fixed to the knee, rotate the dumbbell down across your body towards the ground.
- Reverse the movement by slowing rotating the dumbbell upward and back to the starting position.
- Repeat and then switch arms.
WU2. Side Lying Dumbbell External Rotation
The second rotator cuff warm up exercise is the side lying dumbbell external rotation.
This is another rotator cuff exercise to improve shoulder joint mobility and strength.
- Reps: 12 per arm
- Sets: 1
- Rest: 30 seconds
- Tempo: 2010
To get started:
- Lie down on your side with your bottom elbow bent with your head resting on your hand.
- With your top hand, hold a dumbbell, with your arm bent at a 90 degree angle, and your upper arm tucked into your side.
- Keeping the 90 degree angle in your elbow, allow the dumbbell to hang down in front of your belly button.
- Keep your upper arm locked down while slowly rotating your forearm so it points up the the ceiling.
- Reverse the movement by rotating your forearm back to the starting position and repeat.
- Switch arms after you’ve hit your reps.
Chest Exercises
This is a straight sets workout.
Complete all the reps and sets of each exercise before moving on to the next exercise.
Rest 40 seconds between each set.
A. Neutral Grip Single Arm Dumbbell Flat Bench Press
The first chest exercise is the neutral grip single arm dumbbell flat bench press.
This is a great way to isolate each side of your chest independently, while forcing your core to stabilize and strengthen, in order to balance the movement.
- Reps: 12 per arm
- Sets: 3
- Rest: 40 seconds
- Tempo: 2010
To get started:
- Lie down on on your back on a bench while holding one dumbbell with a neutral, palms facing in grip.
- If needed, to improve balance, hold your other arm straight out to the side or grip the bench.
- Push your feet through the floor, press your back into the bench, tighten your core for balance, then contract your chest muscles to press the dumbbell up and straighten your arm above your chest.
- Your wrist should remain in the neutral palms facing in grip.
- Reverse the movement by slowly lowering the dumbbell back to the starting position.
- Repeat for reps, then switch arms.
B. Neutral Grip Incline Dumbbell Bench Press
The second chest exercise is the neutral grip incline dumbbell bench press.
This is a great exercise that primarily targets the chest, as well as the triceps and shoulders.
Using a neutral palms facing in grip places less stress on your shoulders.
- Reps: 12
- Sets: 3
- Rest: 40 seconds
- Tempo: 2010
To get started:
- Lie face up on an incline bench that is set to approximately 15-30 degrees.
- Grab a set of dumbbells with a neutral palms facing in grip and hold them at your sides.
- Press your feet into the ground, your back into the bench, and contract your chest to press the dumbbells up so your arms are straight with the dumbbells over your shoulders.
- Under control, lower the weights to your upper chest, then press them back up.
- Repeat.
C. Flat Bench Cable Fly
The third chest exercise is the flat bench cable fly.
This is a great isolation exercise to target the chest.
- Reps: 12
- Sets: 3
- Rest: 40 seconds
- Tempo: 3010
To get started:
- Place a flat bench between two low cable pulleys.
- Grab the handles with your hands and lie faceup on the bench with your feet firmly planted into the ground.
- With a palms facing in neutral grip, raise your arms straight above chest.
- Now keeping a slight bend in your elbows, in a wide arcing motion, lower your arms out to the side until they are parallel to the ground.
- Reverse the movement back to the starting position and squeeze your chest hard.
- Repeat.
D. Pronated Grip Incline Dumbbell Fly
The fourth chest exercise is the pronated grip incline dumbbell fly.
This is an excellent exercise that primarily targets the chest, while also hitting the anterior deltoids on the front of the shoulders.
For some people, using a palms facing forward pronated grip instead of a neutral grip, can give a better stretch at the bottom of the lift.
- Reps: 12
- Sets: 3
- Rest: 40 seconds
- Tempo: 3010
To get started:
- Lie face up on an incline bench, while holding a pair of dumbbells with your arms straight over your chest, and your palms facing forward.
- Lower the dumbbells down and out to your sides, with your elbows slightly bent, until the dumbbells are inline with your chest.
- Pause and squeeze your chest muscles, then reverse the movement back to the starting position.
- Repeat.
E. Plate Weighted Push Ups
The fifth chest exercise are plate weight push ups.
This is a great way to add extra resistance to build more strength in your chest and triceps.
Besides a weight plate, you can also complete the weighted push up using a sandbag or a weighted vest.
- Reps: 12
- Sets: 3
- Rest: 40 seconds
- Tempo: 1010
To get started:
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- If you have a workout partner, get into the traditional push up position, with your hands directly below your shoulders.
- Have your workout partner place the weighted plate on your back between your shoulder blades.
- If you don’t have a workout partner, lay flat on your stomach, then safely place the weighted plate on your back, then press up into the traditional push up position.
- Maintain a straight line from your heels to your head by keeping your core tight and your glutes contracted.
- Bend your elbows to lower your body towards the floor until your chest almost touches.
- Contract your chest and tricep muscles to press the floor away from you to come back to the starting position.
- Repeat.
That’s it.
You’re done.
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Question For You:
- Are you going to try this chest workout at the gym?
- Do you every use a neutral grip when completing dumbbell presses?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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