Full-Blown Chest Workout

Building a good chest can be a difficult task as it takes time, dedication and most importantly a good mind-muscle connection. The chest just like any other body part will develop depending on your genetic structure and on the way you train, it is pretty common to see a bodybuilder with huge shoulders and triceps but without a decent chest, this is all due to the lack of mind-muscle connection and a lack of training knowledge. It doesn’t matter if you have a weak chest or if you just want to add more size, give this workout a try and get ready to grow a chest that would make Arnold Schwarzenegger proud.


 

1-Bench Press: 6 sets, increase weight after each set by feel, going as heavy as possible.

Set 1: 15 Reps

Set 2: 12 Reps

Set 3: 10 Reps

Set 4: 8 Reps

Set 5: 6 Reps

Set 6: 4 Reps

 

2-Incline Dumbbell Press: 5 sets, increase weight by 5-10lbs after each set.

Set 1: 15 Reps

Set 2: 12 Reps

Set 3: 10 Reps

Set 4: 8 Reps

Set 5: 6 Reps

 

3-Decline Dumbbell Press: 5 sets, increase weight by 5-10lbs after each set.

Set 1: 15 Reps

Set 2: 12 Reps

Set 3: 10 Reps

Set 4: 8 Reps

Set 5: 6 Reps

 

4-Incline Dumbbell Flyes: 5 sets, increase weight by 5-10lbs after each set.

Set 1: 20 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 10 Reps

Set 5: 10 Reps

 

5-Dumbbell Pullovers: 5 sets, use a dumbbell that you can easily perform 15 reps with.

Set 1: 15 Reps

Set 2: 15 Reps

Set 3: 15 Reps

Set 4: 15 Reps

Set 5: 15 Reps

 

6-Dips: 5 sets of as many Reps possible.


 

Warming up: Be sure to do a variety of stretching exercises before doing any pressing movements; warm up with just the bar.

Rest: Rest anywhere from 10-30 seconds between sets and keep the workout moving at a fast pace.