Workout Routines

The Best Full Gym Chest Workout

Add inches to your chest fast with this high-volume muscle-building workout.

by
cable-crossover-content-chest
Exercises 5
Equipment Yes

Bodybuilders of the ’70s liked to stretch and flex the muscles they were training between sets, believing it enhanced growth. What they stumbled upon has been refined into a formal muscle-building protocol by Hany Rambod, trainer to many of today’s top champions including Mr. Olympia winners Phil Heath and Jay Cutler. Here, we use his FST-7 method to pack new meat on your pecs. It's the easiest way to build a more imposing upper body and transform the way you look in everything from t-shirts to sweatshirts. Plus, if it works for guys like Magic Mike's Joe Manganiello and X-Men's Hugh Jackman, it'll work for you.

SEE ALSO: The Big Chest Workout

HOW IT WORKS

After pounding the pectorals with some conventional chest exercises, we finish them off with FST-7, which stands for “Fascial Stretch Training” done for seven sets. Fascial refers to the fascia, the web-like connective tissue that envelopes each muscle. Picture that thin layer that covers a skinless chicken breast—that’s the same stuff. By stretching the fascia, you create more room for the muscles to grow. By flexing, you’ll drive more nutrient-filled blood into the muscles to enhance gains.

SEE ALSO: 4-Week Chest Workout for Bigger Pecs

DIRECTIONS

Every set should be taken to near failure. For the cable crossover, alternate stretching and then flexing your pecs between sets. So you’ll complete a set and then stretch for 30 seconds, then do another set and flex for 30 seconds. After the stretch/flex, you can rest up to 45 seconds. For the stretch, rest your forearms against a doorframe, or use the beams of a power rack, and lean forward. To flex, tense your pecs isometrically.

SEE ALSO: 6 Ways to Row Right

Exercise 1

Smith Machine Incline Press
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4 sets
10-12 reps
60-90 sec rest

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
10-12 reps
60-90 sec rest

Exercise 3

Incline Dumbbell Flye You'll need: Dumbbells, Bench How to
Incline Dumbbell Flye thumbnail
3 sets
10-12 reps
60-90 sec rest

Exercise 4

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
10-12 reps
60-90 sec rest

Exercise 5

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
7 sets
10 reps
30-45 sec rest
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