How To Get Davey Wavey’s Chest.

It shouldn't be about creating Davey's chest so much as it should be about building the best version of your own!

A lot of people send me emails asking about my chest and the exercises that I use to build and maintain it. While I’m happy to share my chest routine, I don’t think it should be about trying to emulate my chest. I think it should be about creating a stronger, healthier chest for yourself. It’s about building your best chest – not mine.

Having said that, most people are surprised to find out that my chest workout is only 35 minutes long – and that I perform it only once or twice a week. I’m a huge fan of effective and efficient workouts. None of us – unless you’re training for the Olympics – need to be spending hours and hours at the gym. And in many cases, longer workouts can actually be detrimental.

At any rate, my typical chest workout consists of four basic exercises:

  • 4 sets of 8 reps on the flat bench press @ 185 lbs
  • 4 sets of 8 reps on the incline bench press @ 145 lbs
  • 4 sets of 8 reps on the decline bench press @ 165 lbs
  • 4 sets of 8 reps of 45 lb dumbbell pec flies

I use free weights since I have access to a gym, but many people – especially beginners – will see great results even if they start with body weight exercises like push-ups. In other words, you’ll need to modify my routine to make it your own.

Beyond doing effective exercises with good form, it’s important to remember a few things when aiming to build a bigger chest:

  1. Fatigue on last rep. Whatever weight you currently use, you should be fatigued after the last repetition. If you aim for 8 reps like myself, and if you want bigger muscles, then you should be unable to perform a 9th rep. If you can do a 9th rep, then you need to add more weight.
  2. Progression. In order to build bigger chest muscles, progressing to heavier levels of resistance is absolutely necessary. As your muscles build, you’ll have to increase the amount of resistance to maintain muscle failure on the last rep. You muscles only grow if they are forced to do so – and so progression is a requirement.
  3. Fuel your body with proper nutrition. Ensure that you are getting both protein and carbs after your workout – and that you are meeting your daily requirement of protein. Moreover, proper nutrition will support a lean body mass to help increase muscular definition. Do your best to eat like a caveman.
  4. Time. Allow yourself some time; Rome wasn’t built in a day. And it takes serious time and dedication to transform your body. But a year from now, you’ll be glad that you started today.

There’s really no magic to it. A stronger and healthier chest is just a matter of effective exercises combined with a little fitness know-how.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Yes, but how do you get such perky nipples? ๐Ÿ™‚

    I’ve been trying to concentrate on my upper pecs for a year now, but to no avail. Is there a genetic factor involved? Is is possible that my lower and middle pecs will always outshine the uppers?

  2. so only once or twice a week?

  3. Ty for your tips, of course they have to work. I can’t stop staring at your hot pecs in your vids :3

  4. Hey Davey, about the progression part, How long til I need to increase the weights? Every week? 2 weeks?

    Also, what is the difference between doing 10-12 reps vs low reps like 6-8?

  5. Hey Davey,

    I just really wanted to say how much i appreciate everything that you do! You are truly an inspiration to me and i want to thank you sooo much. But i have a question. What would be some good workouts at home besides pushups? All I have at home is a ez curl bar and a couple of dumbbells. It would really help alot! ๐Ÿ™‚



  6. Hi Davey,

    I am Haico from Holland. I know you from Nathan Graft, he said is your cousin, but anyway. I reed this and then I think, what do I need to do? I can understand much English, but sometimes it’s hard for me to understand. But when I see a movie with the excercises, I’ve got an example which I can repeat. So my question for you, can you put those exercises on a movie, then I would be really happy.

    And beside that, I really like your blog!


  7. Jose Carballo says:

    Hello Davey, I hope you’re doing well. I need some help; you see I’m not really a big gym goer I try to go as much as possible but I’m not a big fan I go because if I don’t I feel that I might stop exercising altogether. I really want to build muscle and get lean, not that exaggerated body builder body but just healthier and toned. As I said before I’m not a big fan of the gym and when I do go all I use is the treadmill and the elliptical. What can I do to build muscle and get the body I want? Please help.

  8. Kevin McLaurin says:

    you got the most perkiest nipples I ever seen.

  9. Hey, The best fat loss that I have ever had was with Red hot slim (just google it) Without a doubt the most helpful diet that I have ever tried.

  10. Imogen Hutchinson says:

    whilst googling i found this article on how to make your nipples bigger without surgery. Hope it helps ๐Ÿ™‚