This comprehensive chest workout routine combines heavy compound lifts and targeted isolation movements to build strength and muscle mass. It covers five key exercises: the flat barbell bench press, incline dumbbell press, cable chest fly, weighted chest dips, and a push-up finisher. Following the specified angles, form tips, and set ranges ensures all areas of the chest are effectively stimulated.
Gain Frame Guy. The best chest day workout.#1 Flat barbell bench press. The king. 3-4 sets of 5-8 reps. Go heavy, control the descent. This is your strength builder.#2 Incline dumbbell press. Upper chest is almost always underdeveloped. 3 sets of 10-12. 30-45° angle — not too steep.#3 Cable chest fly. Constant tension the barbell can't give you. 3 sets of 12-15. Squeeze hard at the center.#4 Weighted chest dips. Underrated. Hits lower chest hard. 3 sets of 8-10. Lean forward — stay upright and it becomes all triceps. Lean forward. Stay upright = triceps.#5 Push-up finisher. End with 2 sets to failure. Your chest is already cooked — these will finish the job. No excuses. Just. One. More.
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