The Ultimate Chest Workout
For a lot of people, growing a thick muscular chest is almost impossible. Some people are genetically blessed with massive wide sweeping chests, and then there’s the rest of us (me included) who slog it out in the gym day in-day out with absolutely no progress!
Now, in order to start increasing both the size and strength of your chest we first have to minimise the activation of assisting muscle groups ie: your shoulder and triceps. From there we’ll utilise several different training techniques in order to maximise the overall tension placed upon the target muscle – your chest.
*don’t forget to do 1-2 warm-up sets before you get started on the exercise
Incline Cable Flys – 4 Sets of 12 Reps
Incline cable flys are a fantastic exercise to start with as they help warm up your shoulder joints and promote plenty of blood flow to the desired area. Perform a full range of movement to ensure the pectoral muscles are fully stretched and contracted.
Barbell Bench Press – 4 Sets of 8 Reps
(last 2 sets perform 3x negative reps at end of set)
The bench press is the ultimate mass builder for your chest. It is a compound, multi-jointed exercise that will make or break you. Perform a full range of movement where your elbows are slightly bent at the top of the movement and the bar just touches your chest at the bottom of the movement. Don’t be scared to load up the bar with your maximum weight, as long as you ensure your form stays in check and you have an experienced spotter.
Machine Chest Press – 3 Sets of 12 Reps
(perform drop-sets to failure for all 3 sets)
By now your chest should be feeling pretty damn pumped up. The machine chest press is a fantastic exercise that minimises the recruitment of assisting muscles and places the majority of tension on the desired target muscle – your chest. Perform each rep fluently and at a stable tempo.
Medium Width Weighted Dips – 3 Sets of 10 Reps
(only add weight to this exercise if you can comfortably perform 10 bodyweight reps)
Dips are a fantastic chest exercise that focus the majority of the tension on your lower/outer chest. They can be a little tricky to master so just remember to perform them with your torso tilted slightly forward to emphasise more chest involvement. Full range of movement with your hands placed a little wider than shoulder width.
Dumbbell Spoon Press – 2 Sets of 20 Reps
(video attached below to demonstrate how this exercise is performed)
The Spoon Press is an absolute cracker of a chest exercise. It helps place emphasis on your inner chest, which will give you that depth and thickness you’ve always wanted. Again this can be a little tricky to master so I’ve attached a link below for your viewing. ENJOY!