Training

Flex Lewis: How to Grow Subborn Pecs

The 212 Olympia champ's advice on building an impressive chest.

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Do you like to end your chest routine on a compound exercise like a machine press instead of an isolation exercise like the cable crossovers?

I’ll switch it up. Sometimes I’ll finish with dips leaning forward to focus on my chest and not my triceps, and I’ll do two or three sets to failure, and failure comes at 30-50 reps. Other times I’ll finish with a machine press, and I’ll get some forced reps and be sure to get a really slow, strong negative on the last rep of each set. It’s a good way to make sure I’ve got everything I can out of the workout.

 FLEX LEWIS' CHEST ROUTINE  

Dumbbell Incline Press | SETS: 4 REPS: 10–12

Dumbbell Incline Flye SETS: 4 REPS: 12–15

Dumbbell Pullover SETS: 3 REPS: 12–15

Cable Crossover SETS: 4 REPS: 12–15

Machine Press SETS: 3 REPS: 12–15

 

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