Chest Exercises

Chest Workout for Monster Pecs

Increase your bench press strength while adding size to your pecs with this routine.

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QUESTION: Is heavy weight with low reps the best way to train chest? Or lighter weights with moderate to high reps?

The simple yet somewhat convoluted answer: All of the above. The workout below is designed to help you build size and strength simultaneously.

The heavy weight and weekly progression in the amount of weight used in the 5x5 portion of the training will add pounds to your bench, while the relatively high volume, rest-pause technique on dips, and stretching of the pecs on flyes will all work synergistically to add slabs of muscle to your chest

Chest Routine

     Exercise                       Sets            Reps      

Bench Press                       5*, **           5
Barbell Incline Press         4**             10
Dips                                                        100†
Incline Dumbbell Flye       4                 15ƒ
* Not including warm-up sets.
** Start with heaviest set first, then decrease weight by 10 pounds on each subsequent set.
† Do 100 reps in as little time and as few sets as possible.
ƒ Use a tempo of three seconds on the negative phase and one second on the positive.
 

Show Progress

The key to gaining size and strength for any muscle group (not just chest) is to lift heavier weights as you go. But there’s no need to increase poundage substantially overnight; a gradual progression is your best bet to avoid overtraining and plateaus. In this routine, start your first working set of bench and incline presses with five pounds more than you did the previous week. This will keep your strength levels and muscles growing steadily. 

See workout descriptions on next page. 

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