Chest Workout Like a Pro, 6 Steps Program

This multi-angle drill will shock your chest into growing wider, stronger, and thicker.

Pectoralis major and pectoralis minor are the known parts of the pecs. The pectoralis major is the most significant section, fan-shaped muscle that contains most of the chest surface. The muscle is responsible for flapping, pushing, and raising movements. The pectoralis minor is considerably smaller and flatter, it lies under the pectoralis major and is fundamental to the functioning of the shoulder.

The entire upper body strength is in direct relation to pec muscle. They increase your ability to push things, and robust pecs also inspire you to stand tall to display off sculpted muscles.

Stimulate your pecs in ways they have not been done in the past to grow a large, thick chest. Performing three sets of ten barbell bench press at the commencement of the week and little else is never going to be sufficient to develop your chest.

If you desire to add chest size, tackle these six exercises that target your chest muscles from angles and through various rep ranges, to hit as many muscle fibers as possible. Do the movements as stated and prioritize proper form during the reps.

This workout begins with two movements done as straight sets. Work as heavy as you can without compromising good form. This will allow your chest muscles firing hard, y'all can then work them strenuously with the last four moves, these are divided into two supersets and develops the muscles workload while lessening exhaustion.

Close-Grip Bench Press

Close grip flat bench press

5 Sets x 10 Reps
Rest: 60 sec (timed)
  • Lie back on a horizontal flat bench. Using a narrow grip (shoulder width), raise the bar from the frame and retain it straight over you with your arms locked.
  • As you inhale, come down gradually till you feel the bar on your middle chest.
  • After a second stay, push the bar back to the upper position as you exhale and push the bar utilizing your triceps muscles.
  • Secure your arms in the contracted position, stay for a second and then go down gradually again.
  • Repeat the steps for the prescribed number of repetitions.

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Dumbbell Pull-Over

Dumbell pull over

5 Sets x 10 Reps
Rest: 60 sec (timed)
  • Put a dumbbell standing up on a horizontal bench.
  • Assuring that the dumbbell remains securely fixed at the top of the bench, lie perpendicular to the bench (torso over it as in forming a cross) with just your shoulders lying on the surface.
  • Hips must be below the bench and legs flexed with feet tight on the floor. Your head will be off the bench too.
  • Grip the dumbbell with both hands and keep it straight over your chest at arms range. Both palms squeezing against the underside one of the sides of the dumbbell.
  • While holding your arms straight, drop the weight gradually in an arc position behind your head while inhaling until you feel a stretch on the chest.
  • Return the dumbbell back to the starting point using the arc through which the weight was lowered and breathe out as you complete this movement.
  • Maintain the weight on the beginning position for a second and replicate the movement for the prescribed number of repetitions

Incline Dumbbell Bench Press

Incline dumbbell bench press

4 Sets X 12 Reps
Rest: 30 sec (timed)
  • Recline back on an incline bench with a dumbbell per hand on your thighs. The palms of your hands facing each other.
  • Utilizing your thighs to help propel the dumbbells up, lift the dumbbells one after the other so that you can maintain them at shoulder width.
  • Once you have the dumbbells, lift to shoulder width, pivot your wrists so that the palms of your hands are facing away from yourself.
  • Preserve full control over the dumbbells at all times. Next, exhale and press the dumbbells up with your chest.
  • Secure your arms at the top, stay for a second, then gradually begin to lower the weight.
  • Duplicate the movement for the prescribed number of repetitions.
  • When finish, put the dumbbells back on your thighs and then on the floor.

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Incline Dumbbell Flye

Incline dumbbell pec flyes

4 Sets X 12 Reps
Rest: 60 sec (timed)
  • Take a dumbbell for both hands and recline on an incline bench that is positioned at approximately 30 degrees but not more.
  • Stretch your arms above you with a small bend at the elbow joints.
  • Twist the wrists so that the palms of your hands are facing you.
  • Inhale and begin to gently lower the arms to the side while holding the arms extended and pivoting the wrists until the palms of the hand are facing each other.
  • As breathe out, bring the dumbbells back up to the initial position by reversing the movement and turning the hands so that the pinky fingers are next to each other.
  • Repeat for the suggested amount of repetitions.

Standing Cable Flye

Standing cable flies

3 Sets X 15 Reps
Rest: 30 sec (timed)
  • Set the pulleys on a high position (over your head), choose the resistance to be applied, and grip the pulleys in each hand.
  • Move forward in front of an ideal straight line within both pulleys while pulling your arms collectively in front of you. Your thorax should have a small forward arch from the waistband.
  • With a small curve on your elbows, stretch your arms to the side (straight out at both sides) in a broad arc till you sense a stretch on your chest, all while you inhale fresh air.
  • Return your arms to the initial position as you exhale. Be sure to apply the same arc of motion used to drop the weights.
  • Stay for a second at the beginning position and replicate the movement for the ordered amount of repetitions.

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Reverse Dumbbell Flyes

Reverse incline dumbbell flies

4 Sets X 12 Reps
Rest: 60 sec (timed)
  • Lay yourself on an incline bench with the chest and stomach hugging against the incline. Hold the dumbbells in both hands with the palms fronting each other (neutral grip).
  • Stretch the arms in front of you so that they are vertical to the angle of the bench. The legs should be stable while applying tension with the ball of your toes.
  • Slightly flex the elbows, move the weights out and away from each other (to the side) in an arc movement while breathing out.
  • The arms should be raised until they are horizontally positioned to the floor.
  • Feel the contraction and gradually drop the weights back down to the original position while breathing in.
  • Duplicate for the suggested number of repetitions.

In conclusion, I can hear you "ahhh this ain't nothing new" but trust me this old school Chest Workout is not for the beginner and has been tested time and time by the most notorious athlete in the world. If performed with the correct form it the results will leave you speechless.

Have a good training