For variety or because of time constraints, you can separate your chest workout into two weekly sessions. You do not have to spend hours in the gym attempting to complete all your chest exercises in one workout. According to the Mayo Clinic, your body will make strength improvements with two or three 20- to 30-minute weekly weight-training workouts.
Chest
Your chest includes your pectoral muscles. Your pecs are at the front of your upper torso. The pectoral muscles attach to your sternum and shoulder. As the muscles contract, your arms move. You see this during a pushup, in which your arms straighten to push your body up off the floor. Your arms move across your body for dumbbell chest fly exercises. You feel this movement when you lie on your back with your arms extended to the sides in line with your shoulders and finish straight out over your chest.
Exercise
To adequately strengthen your chest, include a flat, fly and incline exercise in your two workout routines. The American Council on Exercise recommends two to three sets of 12 to 15 pushups for your flat-plane exercise. The dumbbell chest fly is included for two to three sets of six to 12 repetitions. Your incline exercise uses a bench to place your body at about a 45-degree angle. Begin with the dumbbells at your chest and your elbows bent below the sides of your body. As you straighten your arms and press the weight six to 12 times toward the ceiling on this incline, you target the upper portion of your chest.
Workout
For your first workout of the week, select one type of movement such as pressing motions. These exercises include pushups and incline dumbbell presses. On your second chest workout, use another type of movement such as the fly. You also have the option of separating your workouts into those that include the use of additional weights like dumbbells or weight machines, and those that use your body weight such as pushups.
Recovery
Recovery is an important part of successful chest strengthening. The American Council on Exercise recommends at least one full day of rest between chest workouts. The heavier the weight you lift, the longer your recovery between sets. For example, if you are lifting a heavy weight for six repetitions, rest for 1 1/2 to two minutes between chest exercises. Otherwise, rest for 45 to 60 seconds between exercises.
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