ChestIron Chest Protocol
A 40-minute chest session built on heavy pressing. Flat bench at five sets of five leads, decline bench adds a second heavy angle, flyes and the incline machine press bring the volume, and dips plus close-grip bench finish the chest and triceps together.
Iron Chest Protocol at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Triceps
- Category
- Chest
- Made for
- Everyone
- Price
- Free
6 exercises in Iron Chest Protocol
- 5 × 5
- 4 × 6
- 3Dumbbell Fly Flat Bench3 × 12
- 4Machine Chest Press Incline3 × 10
- 4 × 10
- 3 × 8
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Iron Chest Protocol
Fives first, always, with two to three minutes of rest — everything after is accessory work at 60 seconds. Touch the same point on the chest every rep and control the descent. Dips with a forward lean keep the load on the pecs; staying upright hands it to the triceps.
Iron Chest Protocol — questions
How long does Iron Chest Protocol 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 Iron Chest Protocol?
Barbell and plates. The session is built around Barbell Bench Press, Barbell Decline Bench Press, Dumbbell Fly Flat Bench and more, and every exercise comes with a demo video in the GymiaFit app.
Is Iron Chest Protocol suitable for beginners?
Iron Chest Protocol 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 Iron Chest Protocol work?
Chest, Triceps. 6 exercises, starting with Barbell Bench Press, Barbell Decline Bench Press, Dumbbell Fly Flat Bench.
Is Iron Chest Protocol free?
Yes. Iron Chest Protocol 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.
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One tap puts every set, rep and rest timer of Iron Chest Protocol into the GymiaFit app — free, no account tricks, no paywall.
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