International Chest Days have been declared on Mondays by gym-goers all across the world. This is due to the fact that the chest is one of the key components of the male physique. Why? It’s easy. While you’re at the beach, having a toned chest tends to get people’s attention, and who doesn’t want that admiring gaze?

The fitness enthusiast, Yash Birla, says that although waking up and performing a few pushups is a good start, it won’t give you the fully developed appearance that most people seek. To achieve the desired results, you need to perform exercises with good form, repeat them carefully, and add new exercises on a regular basis.

Because our bodies are so adaptable, changing up our workout routines is crucial for long-term improvement, says Yash Birla. You can use a number of exercises to create a good pump, but keep in mind that “time under tension” will help your muscles develop to their fullest extent.

So, let’s get started with 3 chest day workouts by Mr Yash Birla.

  • Barbell Bench Press

Nowadays, it’s fashionable to criticise the bench press, but there’s a good reason why it’s one of the most practised exercises in the gym. For starters, a typical barbell bench allows you to move the most weight. In addition, controlling it is easier than pushing with big weights. Moreover, the exercise is rather obvious, so don’t be scared to request one!

3 chest Day workout ( Barbell bench press)

The bench press responds well to traditional protocols as well, including 10×10, often known as German Volume Training, for pure mass, or even 5×5 for strength and muscle.

Barbell Bench Press Variations for Chest Growth:

  • Barbell bench press (medium, wide, or close grip)
  • Barbell floor press
  • Barbell bench press with chains
  • Bench press with a neutral grip, “Swiss bar,” or multi-grip bar
  • Reverse-grip barbell bench press
  • Barbell “guillotine” bench press
  • Bench press with suspended weights
  • Reverse band bench press

In your workout: Bench press for heavy sets in lower rep ranges, such as 5-8 reps, towards the beginning of your chest workout. There are better chest workouts for high-rep burnouts. Alter your grip’s width and style for a more thorough expansion of your chest.

  • Push-Up

Yash Birla says that one prominent characteristic in support of push-ups is that they require no equipment and can be the highlight of a home chest workout. But they’re also incredibly adaptable, simple to change for a range of motion, and with a few small adjustments to elevation or hand location, they may help you strategically target different sections of your chest.


You respond, “Yeah, but they’re just push-ups,” These are insufficient to build your strength. Surprisingly, the in-depth analysis found a correlation between push-ups and bench presses in terms of both muscle activation and overall muscle development. Although push-ups shouldn’t be your only exercise, they should be a part of your routine.

Push-Up Variations for Chest Growth:

  • Push-up
  • Feet-elevated push-up
  • Hands-elevated push-up
  • Suspended push-up
  • Hand-release push-up
  • Weighted push-up
  • Banded push-up

In your workout: In the latter parts of a workout, pushing yourself to the point of exhaustion or adding volume is a fantastic method to get stronger. Push-ups are great in compound sets with dips, mechanical drop sets after presses or flyes, and antagonist chest-and-back supersets with rows. Push-ups with weights and those done with resistance bands can even be used as the primary push exercise, if necessary.

  • Machine Chest Press

Flat bench free-weight pressing exercises are still quite good, notwithstanding the specific benefits of machine press and cable press variations. Reducing the repetition speed during both the concentric and eccentric periods is easier, which is an advantage. Stack-loaded machines are great for swiftly executing drop sets.

Machine Chest Press

Possibly a step down from free weights? In no way. According to an EMG study, the machine bench press considerably under-recruits the shoulders when compared to free-weight counterparts. You can target just your pecs because of this.

Machine Chest Press Variations for Chest Growth:

  • Machine chest press
  • Plate-loaded chest press (flat, incline, decline)
  • Cable chest press (seated, standing, lying)

In your workout: Yash Birla explains that machine exercises make the most sense at the end of your workout for sets of at least 8-10 reps, adding drop sets or rest-pause sets if you can manage them. This will show whether or not your pre-workout supplement is effective. Pumping your pecs until they are completely spent will help you finish your workout powerfully.

If you want to know more than these 3 chest day workouts, then make sure you grab Mr Yash Birla’s book ‘Building The Perfect Body’.