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3 Best Chest Workouts For Pecs of Steel
Chest is the ultimate measure of a man. Even in the animal kingdom, gorillas puff up and beat their chests to assert their "Alpha Status" over another gorilla.
When about to fight, men naturally puff out their chest to intimidate their opponent. When people see me, despite my larger than normal quads and delts, people don't ask me how much I squat or lateral raise, they ask me, "How much ya bench?"
And most of my questions asked on various social media outlets like Twitter, Facebook, Instagram and Tinder (sometimes when I swipe right the lady of choice wants to pre-qualify my chest strength prior to sexual relations) are about building pecs as big and as dominant as mine. But there has been much confusion about creating chest workouts.
Article titles like "Targeting Upper Chest," "Targeting Inner Chest," "Sculpting Your Perfect Chest," "Chest Workouts Using Your Cat As Resistance" ...these have all have us confused about what building a perfect chest workout entails. They also make us overthink the shape of our muscles.
While we can put more focus on different parts of the chest during a chest workout, at the end of the day a press, whether incline, decline or flat during your chest workout will hit your entire chest. The shape of your chest is mostly determined by two things, your mommy and your daddy. In these programs we will work all angles to add a variety of stimulation.
In this article I will outline chest workouts that are tailor-designed for three individuals:
The reason is simple, his arms take over the movement. There is a simple fix for this... pre-exhaustion with flyes.
By pre-exhausting with flyes, the chest is going to be already fatigued. The time and volume needed to overload the muscle will be less. By the time he gets to the pressing movement, the pecs will already be at the point of overload.
So, while the arms are still taking over, the chest will still be pushed beyond their normal levels. This will lead to progressive overload, leading to gains!
Dumbbell Flyes. Start with lighter weight for 15 reps and as you add weight, go down in reps. Reps will be:
Cable Crossovers. Start at 15 and work down to 6 as you fatigue - pyramid UP as you did with bench press.
Dips. Start at 10 and work down to 6 as you fatigue - pyramid UP as you did with bench press.
[imagemap id="16663"]
If any calculations give you a number that isn't whole or not possible, round up or down to the nearest possible weight depending on how you feel, just make sure you note what you did. For example, 265lbs x .65 = 172.25lbs(not a possible weight), I am feeling strong so I will round to 175lbs.
***In each week except 2 and 5, feel free to exceed the prescribed repetitions for the second and third working sets if you are able, to challenge yourself further!
Bench Press. Can be free weight or Smith machine, barbell or dumbbell, incline, decline, or flat; just be consistent for AT LEAST the entire 6-week phase.
Dumbbell Flye. Stretch emphasized.
If you need to determine your one rep max, use this calculator. You can estimate your one rep max based on a heavy weight and number of reps you know you can perform. For example, 225lbs x 5 reps on the bench press. You will need to calculate your estimated one rep max (1RM) for the bench press, squat, deadlift, and shoulder press
All calculations for weeks 1 ? 5. Use the 1RM you calculated above, and week 6 uses the new 1RM value you earned in week 5.
Incline Bench Press. Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example:
Incline Dumbbell Flyes. Start at 12 and work down to 6 as you fatigue?pyramid UP as you did with bench press.
Cable Crossovers. Start at 15 and work down to 6 as you fatigue?pyramid UP as you did with bench press.
Dips. Start at 10 and work down to 6 as you fatigue?pyramid UP as you did with bench press.
[caption id="attachment_14184" align="alignright" width="280"]
Double down on your gains my adding Vasky to your pre-workout. Buy now.[/caption]
Pre-workout (Consume 30 minutes prior to lifting)
Intra-workout (Sip during training)
Post Workout (Consume immediately after training)
HPN P3® or MTS Nutrition CLASH: Hard-hitting, clinically dosed pre-workout to create the perfect training environment.
MTS Nutrition Vasky?: The Ultimate pre-workout pump inducer PERFECT for stacking with P3.
HPN Nr?: Increase NAD levels to take muscle endurance and pump beyond imagination.
MTS Nutrition Carb 10?: Low molecular weight carbohydrate designed to saturate muscles quickly with fuel for the most epic pump.
MTS Nutrition Machine Fuel?: Hyper-Saturate your muscle cells with BCAAs alongside agmatine and taurine.
MTS Nutrition Machine Whey?: Create rapid amino flooding into your muscles to maintain the pump and promote recovery post workout.
Because having a chest that makes women drool and other men jealous, that's not a game!
When about to fight, men naturally puff out their chest to intimidate their opponent. When people see me, despite my larger than normal quads and delts, people don't ask me how much I squat or lateral raise, they ask me, "How much ya bench?"
And most of my questions asked on various social media outlets like Twitter, Facebook, Instagram and Tinder (sometimes when I swipe right the lady of choice wants to pre-qualify my chest strength prior to sexual relations) are about building pecs as big and as dominant as mine. But there has been much confusion about creating chest workouts.
Article titles like "Targeting Upper Chest," "Targeting Inner Chest," "Sculpting Your Perfect Chest," "Chest Workouts Using Your Cat As Resistance" ...these have all have us confused about what building a perfect chest workout entails. They also make us overthink the shape of our muscles.
While we can put more focus on different parts of the chest during a chest workout, at the end of the day a press, whether incline, decline or flat during your chest workout will hit your entire chest. The shape of your chest is mostly determined by two things, your mommy and your daddy. In these programs we will work all angles to add a variety of stimulation.
In this article I will outline chest workouts that are tailor-designed for three individuals:
- The Arm-Dominant Pec-Seeker
- The Powerlifter Who Still Wants Pecs of Steel Combining Muscle AND Strength
- The Normal Guy Who Likes Hypertrophy Gains First And Foremost
Marc Lobliner and Steve Shaw explain chest pre-exhaustion for the lifter who is triceps dominant.
Chest Workout #1 - The Arm-Dominant Pec Seeker
You have seen this guy. Sleeves bursting on his XXL shirt yet he has the chest of an eight year old boy. He targets chest twice a week yet still cannot make gains.The reason is simple, his arms take over the movement. There is a simple fix for this... pre-exhaustion with flyes.
By pre-exhausting with flyes, the chest is going to be already fatigued. The time and volume needed to overload the muscle will be less. By the time he gets to the pressing movement, the pecs will already be at the point of overload.
So, while the arms are still taking over, the chest will still be pushed beyond their normal levels. This will lead to progressive overload, leading to gains!
| Arm Dominant | |||||
|---|---|---|---|---|---|
| Chest Workout | |||||
| Exercise | Sets | Reps | |||
| Dumbbell Flyes | 4 | 8-15 | |||
| Incline Bench Press | 4 | 8-15 | |||
| Dumbbell Bench Press or Machine Bench Press | 3 | 6-12 | |||
| Cable Crossovers | 3 | 10-15 | |||
| Dips | 3 | Failure | |||
| Push Ups | 3 | Failure | |||
Dumbbell Flyes. Start with lighter weight for 15 reps and as you add weight, go down in reps. Reps will be:
- Set 1: 15
- Set 2: 12
- Set 3: 10
- Set 4: 8
- 95 x 15
- 135 x 12
- 185 x 10
- 225 x 8
Cable Crossovers. Start at 15 and work down to 6 as you fatigue - pyramid UP as you did with bench press.
Dips. Start at 10 and work down to 6 as you fatigue - pyramid UP as you did with bench press.
[imagemap id="16663"]
Vasky? is the leader in non-stim pre-workouts meant to be taken as a standalone or with your favorite stim based pre-workout. Order now.
Chest Workout #2 - The Powerlifter Who Still Wants Pecs of Steel Combining Muscle AND Strength
Perhaps not a competitive powerlifter, but someone who wants an impressive answer when he is asked how much he benches. This program will help you do both with progressive overload!Progression Chart for weeks 1-6
Calculate your workouts before you even go into the gym to help yourself start to visualize the lifts. If your estimated 1 rep maxes are accurate, you WILL accomplish these lifts and it is more of a to-do list than a question of if you can or can't do it!If any calculations give you a number that isn't whole or not possible, round up or down to the nearest possible weight depending on how you feel, just make sure you note what you did. For example, 265lbs x .65 = 172.25lbs(not a possible weight), I am feeling strong so I will round to 175lbs.
- Week 1: Warmup, 1RM x .65 x 8 reps, 1RM x .60 x 9 reps, 1RM x .55 x 10 reps
- Week 2: Warmup, 1RM x .60 x 10 reps x 5 sets
- Week 3: Warmup, 1RM x. 70 x 7 reps, 1RM x .65 x 8 reps, 1RM x .60 x 9 reps
- Week 4: Warmup, 1RM x .8 x 5 reps, 1RM x .75 x 7 reps, 1RM x .70 x 8 reps
- Week 5: Warmup, 1 RM x .50 x 6 reps, 1 RM x .70 x 5 reps, 1RM x 1.05 x 3 reps
- Week 6: (DELOAD) Warmup, NEW 1 RM x .65 x Failure, NEW 1 RM x .65 x reps from first set/2, NEW 1 RM x .65 x reps from first set/4
***In each week except 2 and 5, feel free to exceed the prescribed repetitions for the second and third working sets if you are able, to challenge yourself further!
| Gains For Powerlifters | |||||
|---|---|---|---|---|---|
| Chest Workout | |||||
| Exercise | Sets | Reps | |||
| Bench Press | |||||
| Machine Chest Press | 2 | 20 | |||
| Dumbbell Flye | 3 | 12 | |||
Bench Press. Can be free weight or Smith machine, barbell or dumbbell, incline, decline, or flat; just be consistent for AT LEAST the entire 6-week phase.
Dumbbell Flye. Stretch emphasized.
If you need to determine your one rep max, use this calculator. You can estimate your one rep max based on a heavy weight and number of reps you know you can perform. For example, 225lbs x 5 reps on the bench press. You will need to calculate your estimated one rep max (1RM) for the bench press, squat, deadlift, and shoulder press
All calculations for weeks 1 ? 5. Use the 1RM you calculated above, and week 6 uses the new 1RM value you earned in week 5.
Chest Workout #3 - The Normal Guy Who Likes Hypertrophy Gains First and Foremost
The normal, old school bro split. We start with the hard and heavy then go for more volume for more stimulus and more gains. Overload combined with volume. Try to add either weight or reps to every single workout for progressive overload, the ultimate determinant in gains.| Normal Gain Hypertrophy | |||||
|---|---|---|---|---|---|
| Chest Workout | |||||
| Exercise | Sets | Reps | |||
| Incline Bench Press | 4 | 8-15 | |||
| Dumbbell Bench Press or Machine Bench Press | 3 | 6-12 | |||
| Incline Dumbbell Flyes | 3 | 6-12 | |||
| Cable Crossovers | 3 | 10-15 | |||
| Dips | 3 | Failure | |||
| Push Ups | 3 | Failure | |||
Incline Bench Press. Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example:
- 95 x 15
- 135 x 12
- 185 x 10
- 225 x 8
Incline Dumbbell Flyes. Start at 12 and work down to 6 as you fatigue?pyramid UP as you did with bench press.
Cable Crossovers. Start at 15 and work down to 6 as you fatigue?pyramid UP as you did with bench press.
Dips. Start at 10 and work down to 6 as you fatigue?pyramid UP as you did with bench press.
[caption id="attachment_14184" align="alignright" width="280"]
Double down on your gains my adding Vasky to your pre-workout. Buy now.[/caption]Supplements for Chest Gains!
We will keep it simple. A pre-workout with adequate beta alanine and creatine, an intra-workout to fuel your muscles during training, a pump inducer to provide sick blood flow and pumps, a NAD-enhancer and a carb and protein for fuel!Pre-workout (Consume 30 minutes prior to lifting)
Intra-workout (Sip during training)
Post Workout (Consume immediately after training)
- MTS Nutrition Machine ISO?
- MTS Nutrition Carb 10?
HPN P3® or MTS Nutrition CLASH: Hard-hitting, clinically dosed pre-workout to create the perfect training environment.
MTS Nutrition Vasky?: The Ultimate pre-workout pump inducer PERFECT for stacking with P3.
HPN Nr?: Increase NAD levels to take muscle endurance and pump beyond imagination.
MTS Nutrition Carb 10?: Low molecular weight carbohydrate designed to saturate muscles quickly with fuel for the most epic pump.
MTS Nutrition Machine Fuel?: Hyper-Saturate your muscle cells with BCAAs alongside agmatine and taurine.
MTS Nutrition Machine Whey?: Create rapid amino flooding into your muscles to maintain the pump and promote recovery post workout.
Chest Building Diet
Simple and to the point!- To GAIN LEAN MASS click here.
- To LOSE FAT click here.
Putting Your New Chest Workout to Work For YOU!
There you go, the perfect chest workout for darn near everyone, written just for you! Start this program today, hit these workouts once per week in your training program, and be on your way to the chest you always dreamed of.Because having a chest that makes women drool and other men jealous, that's not a game!