Big chest muscles make you look stronger and give your entire body a balanced and impressive look. And if you're a good lifter, you dedicate one day a week to your chest training. This workout will help you grow your pecs, transform your entire upper body and take your training to the next level. Thanks to the results you'll be getting, you'll be able to improve your entire workout routine.
The exercise below will help you take your pecs to a whole new size, and not only will you grow in chest size, but you will also strengthen your pecs, which will boost your lifts further. If you are a beginner, make sure you use lighter weights to be able to do the recommended reps. Make sure you take the recommended rests in between your sets as well.
3 sets x 10 to 20 reps, 60 seconds rest/stretch
The Butterfly or the Pec Deck will get your pecs primed and ready for the rest of the workout, so make sure you start with a weight light enough to allow you to perform 20 reps. It will also stretch your muscle fibers, so you can pump more blood into them later in the workout.
5 sets x 5 reps, 2 minutes rest
Use a slightly lower than normal incline with this exercise, because that will help you target your upper pecs even better. This will also help you push more weight. Make sure you choose a weight that allows you to do 5 reps and pause at the bottom of the movement before you press back up. You can explode your presses up and control the weight back down for better results.
3 sets x 10 reps, 90 seconds rest
This exercise will help your hypertrophy goals significantly. Hold the dumbbells at a slight angle as you lower them and make sure you don't let the weights touch at the top of the contraction. Make sure you choose a weight that allows you to do the higher number of recommended reps.
3 sets x 12 reps, 90 seconds rest
Make sure that your elbows are slightly bent, but not with a full 90 angle degree with this exercise. Remember to squeeze at the top of the contraction and lower the weights slower than you raised them. Also, rest for 90 seconds before you move into the next set.
3 sets to failure
If you want to make this exercise increasingly difficult, you can wear a dip belt or weighted vest to add extra resistance. But if dips are too difficult for you, make sure you find an assistant to help you perform them. Try to do as many reps as you possibly can and don't be afraid to take this exercise to failure, since it's a workout finisher.
This workout will definitely help you achieve your chest goals. Perform this every week on your chest day, and you’ll see improvements within just one month. Make sure you respect the reps and sets recommendation and feel free to adjust your weights in order to be able to perform the recommended counts. Don’t be embarrassed if you have to start very light because you’ll be able to add more weight the next time you train your chest.
Remember to finish your workout with chest dips to failure, because nothing bodyweight exercises are the best finishers in a large muscle group, such as your chest. It will help condition your entire upper body. Make this your ultimate chest workout for ultimate chest gains, and you’ll see significant improvements in strength and size in no time!