Perfect 7 Exercises and Techniques To Build The Upper Chest

5. Consider A Second Chest Day

If you follow an intermediate- or advanced-level training split in which you’re working each body part once every five days or more, you can add a second chest workout in your split as long as you’re careful about how you insert it.

In the short term—say, no more than about 6-8 weeks—doing a second chest day allows you to intensely focus on bringing up a lagging area. The idea here is not to simply repeat the same chest workout you did a few days earlier, but to provide for some new and novel exercises and techniques. In that sense, your second session might not only differ in terms of exercise selection, but also by the target rep ranges, intensity boosters, rest periods, and other training factors.

Low Pulley Cable Crossover

If you follow this approach, how you set up your split becomes critical. You need to ensure that you’re not training any of the “push” muscle groups on back-to-back days, so there’s ample recovery time built in. Here’s what a poorly constructed split might look like: chest on day one, shoulders and back on day two, arms and legs on day three, chest on day four, and so on.

Build in at least 48 hours between workouts that really tax your push muscles—chest, shoulders, triceps—to better optimize growth. A sample split that includes a second chest workout might look something like this: chest and triceps on day one, back and biceps on day two, rest on day three, chest and shoulders on day four, legs on day five, rest on day six, and so on.

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