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Chest Day Workout Routine for a Well Built Chest

How do we build a solid and powerful chest like some of our favorite anime heroe's from Dragon Ball, One Punch Man and Baki?

Behind the Workout:

There's no doubt that some of our favorite anime heroe's from Dragon Ball, One Piunch Man, Baki and many more, have strong, powerful, built chests. They're punching their way through villainous threats, lifting unbelievable weights off their body or over their head, executing or defending energy blasts and sometimes we'll even see them display some realistic but ridiculous fitness abilities such as Vegeta doing his one hand, two finger push up or Saitama doing 100 push ups non-stop, so it only makes sense. Some of these characters take chest day to a whole new level.

Fictional to Functional:

Although we as human warriors won't be punching through alien behemoths, lifting boulders over our bodies or releasing energy blasts from our bodies, we can still build realistic chest strength to help execute powerful punches, quickly recover from a fall, lift heavy objects over our head such as placing a box on a shelf or if your're a parent like myself, making a baby fly in your arms when laying supine on the floor.

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a specific muscle group workout at least 2-3x/week for a given amount of time. Depending on lifting experience, some warriors may see improvements in about 4-6 weeks.

Training Equipment:


Chest Day Workout Details:

Complete 8-12 repetitions for each exercise

Complete 4-6 sets for each superset

Rest 30-60 seconds between each superset

The Chest Day Workout:

Chest Press

Decline Chest Press

Incline Chest Press

Chest Fly

Push Ups

Exercise Alternatives:

If some of the exercises are to advance, equipment is limited or regression is required through later sets, here are some exercise regressions.

Decline chest press > incline push ups

Incline chest press > shoulder presses

Chest Day Workout. Exercise one chest press. Exercise two decline chest press. Exercise 3 incline chest press. Exercise 4 chest fly. exercise five push ups.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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