Working out your chest muscles regularly is important for building strength and muscle mass. However, there is some debate around how often you should train chest each week. Here is a detailed look at the research and recommendations on optimal chest workout frequency.
The Importance of Training Chest
The chest muscles, also known as the pectoral muscles or “pecs”, are a large, fan-shaped muscle group located in the upper body. The main chest muscles include:
- Pectoralis major – the large, fan-shaped muscle that makes up the bulk of the chest mass
- Pectoralis minor – the smaller, triangular muscle located underneath the pectoralis major
Developing your chest muscles provides many benefits:
- Improves posture by counteracting any rounded shoulder or kyphotic postures
- Supports arm and shoulder strength for pushing and pressing motions
- Enhances performance in strength sports like powerlifting and strongman
- Contributes to an aesthetic, proportional upper body physique
Due to the importance of the chest muscles for both function and physique, most lifting programs incorporate direct chest training. However, there are differing opinions on the optimal training frequency.
Benefits of Training Chest 2 Times Per Week
Many experienced lifters recommend training chest two times per week. Here are some of the proposed benefits of hitting chest twice a week:
- Higher training volume: Spreading your weekly chest workouts over two sessions allows you to complete more total sets for the chest each week compared to one long workout.
- Muscle protein synthesis: Research shows that muscle protein synthesis is elevated for 24-48 hours after resistance training. Training chest twice in a week may allow you to stay in an anabolic state for more time.
- Improved recovery: Dividing training volume into two shorter workouts can be easier to recover from compared to cramming everything into one long session.
- More practice: Hitting chest twice a week provides more practice and motor learning for the bench press and other chest exercises, potentially boosting technique and strength in the long run.
For these reasons, many coaches and bodybuilders structure programs with two full-body or upper/lower body workouts weekly, which provides two chest sessions each week.
Sample 2-Day Chest Split
Here is one way to structure a two-day chest split over a week:
| Day 1 | Day 2 |
|---|---|
| Bench press – 4 sets x 6 reps | Incline dumbbell bench press – 3 sets x 8-10 reps |
| Incline dumbbell flye – 3 sets x 10-12 reps | Chest dips – 3 sets x failure |
| Cable crossovers – 2-3 sets x 12-15 reps | Pec deck flye – 2 sets x 15 reps |
This provides a balanced approach through the week, emphasizing heavy compound lifts on the first workout and higher reps on isolation exercises on the second day.
Benefits of Training Chest Once Per Week
While many lifters see great results training chest twice a week, there are also good reasons to only train chest muscles once per week:
- More recovery time: Limiting chest training to once weekly allows for longer recovery periods between sessions.
- Training with higher frequency: You can train other muscle groups more frequently if you are only hitting chest once a week.
- Intense sessions: Focusing all your chest exercises into a single workout allows you to really hammer the pecs in that session.
Training chest once a week can work very well for making consistent progress, especially for beginner and intermediate lifters. It allows ample time for the chest muscles to recover before the next heavy session.
Sample 1-Day Chest Workout
Here is one example of structuring a one-day chest workout:
| Exercise | Sets x Reps |
|---|---|
| Barbell bench press | 5 sets x 5 reps |
| Incline dumbbell press | 3 sets x 8-10 reps |
| Dumbbell flyes | 3 sets x 10-12 reps |
| Dips | 3 sets x failure |
| Cable crossovers | 2 sets x 15 reps |
This workout provides a mix of heavy compound lifts with moderate rep isolation exercises all in one training session.
Recommendations for Chest Training Frequency
So should you train chest once or twice per week? Here are some general evidence-based recommendations:
- Beginners can make great progress training chest once per week. Focus on progressive overload in the 6-12 rep range.
- Intermediate lifters can benefit from one or two weekly sessions based on individual recovery abilities and preferences.
- Advanced lifters may require two chest sessions weekly to continue forcing adaptations. Use a heavy and light day model.
- Take recovery into account – if you are not fully recovered, reduce training frequency as needed.
- Use proper exercise technique to allow for optimal results and avoid overuse injuries.
The twice per week frequency tends to work best for more experienced lifters who are adapted to higher training volumes. Beginners may do better starting with one total-body or upper body workout a week that trains chest.
It’s also important to balance chest training with exercises for your back, shoulders and arms to develop proper muscular balance and function.
Additional Factors That Affect Chest Training Frequency
While the above recommendations provide general guidelines, several other factors can influence ideal chest training frequency on an individual basis:
1. Training Split Structure
Your overall program structure will influence chest frequency. With a total-body split, you train chest up to 3 times a week indirectly. An upper/lower split provides 2 weekly chest workouts. A body part split may train chest directly only once per week.
2. Recovery Capabilities
Some people simply recover from training faster than others. If you find you can train chest twice a week productively, take advantage of these capabilities.
3. Injury History
If you have a past pectoral strain or shoulder injury, you may need to take a more conservative approach to chest training frequency.
4. Exercise Selection
Chest exercises like dumbbell flyes place less load on the pecs compared to heavy barbell benching. Your specific exercise selections impact recovery needs.
5. Age
Older athletes may need longer to recover between intense sessions. Reduce frequency if needed to allow for complete muscular recovery.
Monitor your progress over time and adjust frequency up or down as needed based on your individual response and recovery.
How to Structure a 2-Day Chest Split
If you decide to train chest twice per week, here are some tips for structuring an effective split:
- Prioritize heavy compound lifts like barbell bench press, dumbbell presses and dips on the first workout. Lift in the 5-8 rep range.
- Use the second workout for higher rep isolation lifts like flyes, crossovers and pec deck variations. Lift in the 10-15 rep range.
- Allow for at least 48 hours of rest between the two chest workouts.
- Don’t neglect horizontal pulling exercises like rows and pullups to balance out pushing.
- Adjust volume, intensity and exercises as needed over time.
A properly programmed two-day split can deliver excellent chest growth with adequate recovery.
Sample Weekly Schedule
Here is one example of how a weekly routine could look training chest twice per week:
Day 1: Chest & Triceps
- Barbell bench press – 4 sets x 6 reps
- Incline dumbbell press – 3 sets x 8 reps
- Dips – 3 sets x failure
- Skullcrushers – 3 sets x 10 reps
- Tricep pushdowns – 2 sets x 12 reps
Day 2: Legs
- Squats – 4 sets x 5 reps
- Leg press – 3 sets x 8-10 reps
- Leg curls – 3 sets x 10-12 reps
- Calf raises – 5 sets x 15 reps
Day 3: Rest
Day 4: Back & Biceps
- Deadlifts – 3 sets x 3-5 reps
- Pullups – 3 sets x failure
- Seated row – 3 sets x 8-10 reps
- Bicep curls – 3 sets x 10-12 reps
- Hammer curls – 2 sets x 12-15 reps
Day 5: Shoulders
- Overhead press – 4 sets x 6 reps
- Lateral raises – 3 sets x 10-12 reps
- Rear delt flye – 2 sets x 15 reps
- Shrugs – 2 sets x 12-15 reps
Day 6: Chest & Abs
- Incline dumbbell press – 3 sets x 8-10 reps
- Cable crossovers – 3 sets x 12-15 reps
- Dumbbell flyes – 2 sets x 15 reps
- Hanging leg raises – 3 sets x failure
- Planks – 3 sets x 30-60 secs
Day 7: Rest
This split allows for chest to be trained twice over the week with at least a day of rest in between sessions. Legs, back and shoulders all get one dedicated day each. Balance your pushing and pulling and adjust the split over time as needed.
Conclusion
There are good arguments on both sides for training chest once or twice per week. Most research shows that 2-3 times per week is ideal for more advanced lifters while 1-2 times is sufficient for beginners.
Pay close attention to your recovery capabilities when determining optimal chest training frequency. Avoid training chest when sore or fatigued. Prioritize progressive overload and use good form to maximize results.
Aim for a frequency that allows you to progressively add weight, reps or sets over time. Adjust volume and intensity based on your individual recovery capacity and response to find your best weekly chest training schedule.