What Workout to Do After Chest Day

Learn what workout you should do after chest day in order to maximize your gains and avoid overtraining.

Warm up

After an intense chest day workout, it’s important to warm up properly before doing any other exercise. Warming up helps to reduce the risk of injuries and helps to prevent muscle soreness. The best warm up exercises after chest day are a light jog, stretching, and dynamic drills that replicate the movements of the exercises you plan to do. Taking the time to warm up properly will help to get you ready for the rest of your workout.


Stretching is an important part of any fitness routine, and it is especially beneficial following a chest workout. Stretching improves circulation in the chest, releasing stuck energy and enhancing your post-workout recovery. It will also help increase your range of motion, making you better equipped to push your limits during future chest workouts.

When possible, consider taking some time to stretch before your workout as well, or even working stretching into specific exercises. Doing a few rounds of sun salutations can be an effective way to warm and stretch the body before getting into your main session.

When you’ve finished your strength workout, spend some time with dynamic stretches that target the upper body muscles used during chest day such as shoulder rolls and arm circles or hugs. Post-workout static stretches such as lying down chest openers or cobra pose can also be beneficial for releasing tension in the chest muscles after strenuous activity. Releasing tension from the pecs helps improve posture and allows for a more peaceful night’s sleep!

Foam rolling

Foam rolling is a form of self-myofascial release, or self-massage, that contributes to improved mobility and can help reduce soreness. After chest day, foam rolling can be an effective warm up activity to mobilize the chest muscles and shoulders. Foam rolling helps decrease tension in the muscles and soft tissue, improving range of motion for better performance during your workout.

It’s best to start foam rolling with slow smooth rolls over the area you want to work on to make sure that your muscles are warmed up before getting into deeper tissue work. Once you’ve done some basic movements with the roller, stay in one spot for a few seconds and move gently back and forth over any points of tension or knots you may feel – these could be adhesions or fibers within the muscle that are tight or even knotted up. To get optimal results, focus on moving slowly when releasing any points of tension––you don’t need much pressure because the sustained pressure will do most of the work while also allowing you to control how much pressure goes into each spot. Repeat this process until all areas feel warm.

Do not forget to stretch after foam rolling! Stretching is one of the most important aspects of recovery; it improves mobility, reduces injury risks and helps speed up muscle repair. After completing your foam roll session focus on dynamic stretches like arm swings and knee hugs; these will help increase circulation and warm up the muscles for physical activity. Dynamic stretches provide a good transition from passive recovery (foam rolling) directly into an active state (exercise). Remember: every exercise needs a cooldown period where movement becomes slower in order for muscles to return back close to their original length after exercise has taken place––include static stretching at this time as well for true muscle recovery during post-workout cool downs!

Dynamic warm-up

A dynamic warm-up is an active pre-workout activity designed to prepare your body for physical activity. It involves dynamic and low-intensity movements that help warm up your muscles and joints and increase abdominal, spine, and hip stability, promote blood flow to the muscles, improve coordination, balance and posture, and reduce the chance of injury. The dynamic warmup can include light jogging, walking with high knees,, butt kicks, side shuffles and skips.

These movements should help to prime the muscles you are about to train so that you are able to move more efficiently during heavier exercises. Additional exercises you can perform as part of your dynamic warm-up include arm circles, trunk rotations, arm swings or pulls crossing over or in front of the body with a light resistance band around the wrists or ankles. You can also use ankle/hip mobility drills such as leg swings and hip openers. A good dynamic warm-up should last at least 10 minutes before any workout routine.

Cardio Workout

After a successful chest day, your next logical step should be a cardio workout. Doing a cardio workout can help you lose fat and maintain energy levels while improving your overall health. Cardio workouts can also help with your recovery process and prevent injuries during your chest day. In this article, we’ll discuss the different types of cardio workouts you can do after your chest day to help you achieve your fitness goals.

High-intensity interval training

High-intensity interval training (HIIT) is a cardio workout that alternates between periods of low-intensity exercise and extreme intensity work. These short, intense workouts push your body to its limits and can improve endurance, cardiovascular health and even help with weight loss. HIIT can be done on any piece of cardio equipment or using bodyweight exercises like jump squats or burpees. The key is to increase the intensity quickly and at regular intervals. A typical HIIT workout might be 30 seconds of sprinting followed by 60 seconds of walking or jogging, repeated several times throughout a 30-minute session. This type of workout can be modified to suit any activity level — from beginner to advanced — and is suitable for almost anyone looking for a fast way to get in shape.

Low-intensity steady-state cardio

Low-intensity steady-state (LISS) cardio is a type of aerobic exercise done at a moderate intensity over an extended period of time. This type of workout involves sustaining the same level of exertion for 45 minutes or more, with activity intensities ranging from light (50% of your maximum heart rate) to moderate (70%). Examples of activities that fall under LISS cardio include walking, jogging, dancing, swimming, and cycling.

Typically done on an empty stomach after chest day workouts for fat burning benefits and active recovery, LISS cardio helps to improve cardiovascular health by increasing your heart rate and improving blood circulation. As the intensity is relatively low compared to higher-intensity workouts such as kickboxing or HIIT drills, it helps to reduce the stress hormone cortisol levels which can spike from intense weight resistance training. Not only can it be beneficial to weight loss goals through increased calorie expenditure but it has been known to reduce appetite cravings and replenish glycogen levels — making recovery easier after heavy chest exercising.


Sprints are one of the most effective cardio workouts for post-chest day recovery. Rather than simply running to burn calories, sprints allow you to delay muscle fatigue while also helping to build muscle and strength. Sprinting involves bursts of high-intensity efforts combined with rest intervals, typically ranging from 30 seconds to 1 minute. This type of exercise stimulates the body’s fast twitch muscles fibers, which help with power and speed and continue to work even when you’re at rest. Additionally, sprints teach your body how to properly use oxygen, improving your breathing and decreasing fatigue throughout your workout so you don’t burn out too quickly. As a bonus, sprints can also help improve coordination and balance while strengthening the heart and increasing overall cardiovascular endurance—perfect for a thorough post-chest day recovery session.

Upper Body Workout

After finishing a chest day workout, it is important to continue with an upper body workout to ensure that you build muscle evenly. Upper body workouts are generally easier to perform after chest day as you’ll have more energy due the work you’ve already done. However, it’s essential to choose the right exercises and reps in order to get the most out of the workout. Let’s take a closer look.

Shoulder exercises

For optimal upper body development, focusing on your shoulders should be a priority. Shoulder exercises give you the definition and width to your chest, giving you that sought after V-taper look. Incorporating moves like press variations, lateral raises and face pulls into your workout routine will help ensure great shape and size for overall shoulder development.

Exercises for the individual heads of the deltoid muscles are included here. You can do all of these exercises as stand-alone movements or combine them into a complete shoulder workout:

Anterior (front) deltoid muscles:
-Overhead Presses (barbell/dumbbell)
-Front Raises (dumbbells/cables)
-Seated Machine Shoulder Presses

Medial (side) deltoid muscles:
-Side Lateral Raises (dumbbells/cables)
-Upright rows (barbell/dumbbells)
-Machine Lateral Raises

Posterior (rear) deltoid muscles: -Rear delt flyes with cables or dumbbells -Bent over rows with barbell or dumbbells -Inverted Rows -Face Pulls on cable machine

Back exercises

The muscles of the back are easy to neglect, but strong back muscles are an essential part of building a balanced upper body. When it comes to upper body workouts, it’s important to include back exercises that target both the major and minor muscles in the area. Depending on your goals, you can choose from a wide range of exercises that will help strengthen and tone your back muscles. Here are some examples:

-Pull-ups: Pull-ups work multiple muscles in your lats, forearms and biceps and can be modified with bands or weight for increased difficulty. It is important to maintain proper form during pull-ups – keep your shoulder blades together and torso still then pull the chin over the bar.
-Lat Pulldowns: Using a machine or resistance band approach, lat pulldowns primarily target the latissimus dorsi muscle. Again, focus on maintaining proper form with this exercise as you pull down – elbows should remain by your side throughout the motion.
-Dumbbell or Resistance Band Rows: Using dumbbells or resistance bands, rows strengthen both horizontal stability (when done against a bench) as well as provide vertical pulling power when done against an anchor like a door frame or other support structure.
-Seated Cable Rows: A seated cable row works all of the primary upper pulling muscles with emphasis on postural stabilization from core involvement and engagement. This exercise requires good control as you bring in slowly then release slowly with light tension remaining at full contraction position throughout duration of movement for best results..

These are just four examples; there are many more exercises that can be used to strengthen and tone your back muscles – find the ones you enjoy doing most for best results!

Triceps exercises

Triceps exercises are important for building strength and size all over your upper body. When done in conjunction with other bicep, chest, and shoulder exercises, triceps exercises will help you effectively target the muscles of your arms and shoulders for a toned, healthy look. When programming a workout after chest day, be sure to include some tricep exercises to maximize your results.

The elbow joint is a hinge joint that has three distinct functions – flexion (bending the arm), extension (straightening the arm) and supination (rotating the forearm so that the palm faces up). Tricep muscles are involved in all three of these functions so it is key to target each tricep muscle when working out the upper body to ensure total muscle engagement during movement.

Some popular forms of triceps exercises include:
-Push-Ups: Gives an overall upper body workout utilizing full arm movements.
-Rope Pushdowns: Targets all three heads of the triceps muscle with an isolation exercise.
-Overhead Extensions: A compound back exercise that works both the shoulders and triceps simultaneously with suspension from above.
-Triceps Kickbacks: Great for stability and balance work with one arm at a time working independently from its opposing partner in the shoulder joint complex.
-Dumbbell Pullover Extension: Involves pulling movement from above using a weight bar or dumbbells which will then force pushing through elbow extension.

Biceps exercises

Biceps exercises, often referred to as arm curls, work the upper arm and shoulder muscles. This is important for ensuring that your upper body strength increases in all aspects. To complete a biceps exercise, you can use free weights such as dumbbells or a barbell. Common exercises include the barbell curl, dumbbell curl and preacher curl.

Barbell curls are performed by grasping the barbell with an underhand grip (palms facing up) close enough that your forearms are touching the bar but not so close that your upper arms brushes against them. Curl the weight up to just below eye level and then slowly lower it again for one repetition. Adjust the weight accordingly based on your desired intensity level or fitness goals.

Dumbbell curls are performed using two separate dumbbells with each hand and an underhand grip (palms facing up). Keep your palms facing upwards throughout the exercise as you lift both weights up towards your shoulders to form a T-shape pose before lowering them back down against gravity in order to complete one repetition.

The preacher curl is similar to regular arm curls but is completed while leaning over a flat surface such as a weight bench or chair at a roughly 45 degree angle. The underhand grip remains constant while lifting and lowering the dumbbells to just above eye level before returning them back down again for one repetition of this isolation exercise. Again, adjust the weight accordingly depending on what intensity works best for you depending on your individual circumstances or fitness goals!

Core Workout

After chest day, it’s important to do a core workout to strengthen your midsection. A strong core will help with overall posture, balance, and strength in other areas of the body. Core exercises target the abdominal muscles, obliques, and hip flexors. A core workout after chest day will help you build a strong and balanced physique. Let’s take a closer look into the types of core exercises you can do after chest day.


Plank exercises can provide a great workout for your core and other muscles within your body. Planks are an easily accessible and versatile exercise that can be done at home or the gym and adjusted based on skill level. When planking, rather than relying on how long you plan to hold it, focus on engaging as many muscles as possible. This can help ensure that the planking workout is effective and also ensure proper form is executed by using the correct muscle groups for stabilization.

When performing a plank, you primarily target your core (trunk) muscles including your transverse abdominis, internal and external obliques, rectus abdominis (six-pack abdominal muscles) as well as stabilize all of the surrounding muscles such as lower back, glutes, hamstrings, quads and hip flexors. In addition to strengthening these key muscle groups in the trunk region of your body, planks require balance and stability which will help improve coordination throughout all muscle groups while decreasing risk of injury due to poor balance or poor posture during physical activity.

Including planks into chest day routines can be both a challenging workout to test strength capabilities but also an effective way to add intensity in order to maximize gains from chest exercises such as bench press or push-ups. Not only does holding a plank challenge all major core muscles it also works smaller stabilizer muscles making any additional chest workouts more difficult but yield higher benefits from each lift due to improved overall strength from having an activated base muscle support system.


Sit-ups are one of the most basic exercises that can be done after chest day. They engage multiple muscles, helping to strengthen the core and burn fat. By performing sit-ups at the end of a workout session, you will be able to build up your abdominal muscles as well as get some extra cardio in. To perform a basic sit-up:

1. Lie on your back with your legs bent slightly and your feet flat on the floor about shoulder width apart
2. Place your hands behind your head for support
3. Raise your chest off of the ground towards the ceiling until your shoulder blades come together, squeezing them towards each other at the top of the movement
4. Slowly lower yourself back down to starting position
5. Repeat for desired number of reps

Sit-ups may also be modified to target different areas of abdominals by changing leg positioning or using hand weights or an exercise ball. The exercise can also be made harder by adding in a weight vest or making it timed rather than done in a set number of reps – 15 to 30 seconds is usually recommended as a duration for time based sit-up workouts.

Leg raises

Leg raises are a simple but effective core exercise that can be implemented during a post-chest day workout routine. They can help strengthen your lower back and abs, as well as add a little flexibility and balance to your workouts.

To perform leg raises correctly, lay flat on the ground with your arms at your side. Begin by bringing one leg up towards your chest as far as you comfortably can, then slowly lower it back down to the ground. Repeat this with the other leg and try to keep each repetition smooth and controlled, avoiding abrupt movements or jerking your body around. Keep in mind that you should never strain yourself or risk injury while doing this exercise; if you experience any pain or discomfort stop right away and consult a doctor before continuing.

Leg raises are an easy way to engage in an effective post-chest day core workout and are suitable for all levels of fitness experience. Start slow and work on perfecting posture before increasing weight or repetitions; this will ensure that your core gets better conditioned over time without putting strain on other muscle groups not related to chest day workouts. With practice and attention to form, you’ll be sure to enjoy the benefits of leg raises for years to come!

Cool Down

To optimize your chest day workout, it’s important to cool down afterwards. Doing a cool down allows your muscles to recover, reduces soreness, and improves circulation. There are a few exercises you can do to cool down after a chest workout. These include stretches, breathing exercises, and even some light cardio. Let’s look at some of the best cool down exercises for chest day.

Static stretching

After working out, static stretching is an effective way to cool down and reduce the chance for injury, as well as improve overall flexibility and performance. Static stretching involves gently moving your body into several stretches that are held for a period of time (usually 15-30 seconds) and not bouncing. It is important to hold each stretch for an adequate amount of time to achieve an almost feeling of tension and fatigue in the stretched muscle. This type of stretching also increases range of motion, improves circulation throughout the body, and helps reduce muscle soreness after a workout. After chest day, some recommended static stretches to perform include Forward Reach Stretch, Open Chest Stretch, Seated Back Stretch, Half Kneeling Quad Stretch, Seated Hip Flexor Stretch, Shoulder Blade Squeeze, Lying Gluteal Stretch to name a few. These will help ensure a proper cool down after exercise and help prevent injury or reduce muscle soreness while reducing tightness in your chest muscles.

Foam rolling

Foam rolling is an excellent way to cool down after chest day. Foam rolling helps restore range of motion, increases mobility, alleviates tight muscles and tension, breaks up adhesions between muscles, fascia and joints, and encourages the body to regenerate and heal. When done correctly you will also receive a deep tissue massage that easily works out even the toughest knots. Depending on the intensity of the workout, foam rolling can be used prior to chest day as a warmup exercise or as a post-workout recovery treatment.

It is important to note that foam rolling should never take the place of stretching; instead it should be used in conjunction with stretches for maximum benefit and injury prevention. Remember not to roll too quickly over any one area — start off slow as you get accustomed to how it feels. A great foam-rolling workout includes all major muscle groups, with 3-5 minutes spent on each body part: legs, including quads and hamstrings; back; core; shoulders; arms (from elbow bend down); hips/glutes; calves; arches of feet; and chest (not directly on breastbone).

Breathing exercises

After working out your chest muscles, it’s important to take time to properly cool down. A good cooling-down session should include a set of breathing exercises to lower heart rate and help relax your chest muscles. This prevents your body from getting stiff and tight and can even reduce muscle soreness the next day. Depending on the level of difficulty of your chest workout, you may even want to do breathing exercises throughout your workout as part of your active rest periods.

To begin, stand or sit up straight with feet planted firmly on the floor. Start by taking several deep breaths in and out through the nose with a slight pause at the top of each inhale. Allow each exhale to be more expansive than each inhale; pushing all air completely out before drawing in a full breath again. Gradually increase the breadth and length of each breath until you are looking for a level of comfort for yourself; this may take some practice until you find what works best for you. Try timing each round of breaths — count aloud from 1-10 as you inhale deeply and again from 1-10 as you breathe out slowly, allowing some extra time to fully empty all air from your lungs at 10. Be sure to focus on keeping a steady rhythm throughout the exercise — mindfully stay present within each cycle aiming not to rush through any one breath or group of breaths

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