Chest Day
A complete six-move chest day. Flat and incline barbell presses build the bulk of the pec, dumbbell presses add range the barbell cannot give, chest dips load the lower fibres, push-ups take you to failure safely and cable reverse flyes finish with the rear delts to keep the shoulders balanced.
Chest Day at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest
- Made for
- Everyone
- Price
- Free
6 exercises in Chest Day
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 6Cable reverse fly on crossover4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Chest Day
Press heavy first, then chase the pump. Rest two minutes on the barbell work and 60 seconds after. Touch the same point on the chest every rep and control the descent — the pec grows on the way down. Finishing with rear delts is deliberate; do not skip it.
Chest Day — questions
How long does Chest Day take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Chest Day?
Barbell and plates. The session is built around Barbell Bench Press, Barbell Incline Bench Press, Dumbbell Bench Press and more, and every exercise comes with a demo video in the GymiaFit app.
Is Chest Day suitable for beginners?
Chest Day is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Chest Day work?
Chest. 6 exercises, starting with Barbell Bench Press, Barbell Incline Bench Press, Dumbbell Bench Press.
Is Chest Day free?
Yes. Chest Day is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Chest Day into the GymiaFit app — free, no account tricks, no paywall.
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