Muscular bodybuilder guy doing exercises in gym

The Ultimate Arms and Chest Workout Plan

Build the Ultimate Arm and Chest Workout Plan

Are you looking to bulk up your arms and chest? If you want a chest and arms that look like they belong to Superman instead of a mere mortal, you’re in luck. We have some great exercises to pump you up. While you should always talk to your doctor about which workouts will serve you best, our team can educate you on tried-and-true exercises to enhance both your arm and chest strength. Find out how to create your ideal arm and chest workout.

Get to Know the Basic Anatomy

You don’t have to be an expert on the human body to craft the perfect arm and chest workout! However, it helps to have a good grip on the basic anatomy of the area. Your arms are made up of several different muscles beyond just the biceps, including the triceps and forearms. It’s a rookie mistake to work only the biceps on chest and arms day. After all, you don’t want an imbalance in your arms! Be sure to hit all areas of the arm and focus on isolating specific muscles. Doing so will help you efficiently build lean, symmetrical muscle.

Effective Exercises for Training Your Arms and Chest

Once you know that working the chest and arms is about more than just doing a few bicep curls, creating your workout plan can feel daunting. But don’t get scared away—our fitness clubs are the perfect place for people of all skill levels to work for these vital muscle groups. We have plenty of recommendations for specific exercises to include in your weekly regimen. Perform the following exercises in a slow, controlled manner, focusing on high volume and high reps.

Dumbbell Bench Press

The dumbbell bench press is a staple of any chest workout routine. Lying on a flat bench, hold two dumbbells over your chest using an overhand grip. Push up until your arms are straight, then lower the weights in a slow and controlled manner. Be sure to choose dumbbells which are a challenge for you but don’t compromise your safety.

  • 4 sets
  • Decrease reps each set, start with 15, then 12, 10 and 8
  • Rest for 60 seconds in between sets

Cable Pec Fly

The cable pec fly requires a cable crossover machine with stirrup handles attached to high pulleys. Position yourself on the machine and take one handle in each hand. Outstretch your arms with a slight bend at the elbow. Then, place one foot slightly forward, brace your core and pull the handles downward and across your body until your hands meet. Slowly release black into the starting position. Try this combination of sets during your next chest and arms workout:

  • 4 sets
  • Decreasing reps: 15, 12, 10, 8
  • Rest 45 seconds in between each set

Diamond Push Ups

Push-ups are your best friend if you’re hoping to build arm strength while firing up the whole body! For this push-up position, put your hands together and form a diamond with your index fingers and thumbs. Be careful to keep your back straight and lower yourself until your chest almost touches the ground. Push back up into the starting position. Remember, push-ups are a tough exercise, even for some who have been working out for months. Don’t give up and take on the challenge. We recommend this setup on chest and arms day:

  • 3 sets
  • 10 reps each set
  • 60 seconds rest in between each set

Close Grip EZ Bar Curl

Add a little extra challenge to your arm workout with the close-grip EZ bar curl. To complete this exercise, hold the EZ bar in front of your thighs and place your hands on the innermost grips, palms facing away from you. Breathe in and curl the bar until your hands are at your shoulders. Squeeze your bicep and lower the bar slowly. We suggest this high-rep strategy:

  • 3 sets
  • 21 reps each set
  • 90 seconds rest in between each set

Lying Cable Curl

Finish your arm and chest workout at the training center with the lying cable curl. During this exercise, you’ll lie with your feet against the low pulley of a cable station and grab the bar with an underhand, shoulder-width grip. Then, curl the bar to your chest, keeping your upper arms stationary and elbows tucked in. Release and repeat this combination as necessary:

  • 1 set with 100 total reps
  • 20 reps with a lighter weight
  • Increase weight slightly, complete 15 reps
  • Add weight twice more, taking 10 and 5 reps respectively
  • Lower back to the original weight and finish with 20 more reps
  • Try for no rest time!

Customize Your Workout with a Personal Trainer

Perhaps you’d like to add even more variety to your arm and chest day workout list. If this is the case for you, consider meeting with one of our virtual personal trainers. These training professionals are available to help you craft the perfect workout for your needs. You can discuss everything from toning your arms to weight loss and nutrition.

Amp Up Your Arm Day at a Wellbridge Athletic Club

When you’re ready for an upper body fit for a demigod, visit one of the Wellbridge family of Athletic Club (Colorado Athletic Clubs, Sports & Wellness, Maryland Athletic Club) locations. We offer the gold standard in our athletic club memberships, including plenty of virtual and in-person classes. When you walk through our doors, you’ll know you’ve found your home away from home. Our friendly team will greet you as you arrive and point you to our motivating instructors. Beyond strengthening your muscles and improving your goals, you’re also bound to make new friends! Contact us today to learn more about membership.