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The Best Full Gym Chest Workout

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

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cable-crossover-content-chest
cable-crossover-content-chest

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

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 5

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
3
Reps
10-12
Rest
60-90 sec
Exercise 3 of 5

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
10-12
Rest
60-90 sec
Equipment
Barbell, Bench
Sets
3
Reps
10-12
Rest
60-90 sec
Exercise 5 of 5

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
7
Reps
10
Rest
30-45 sec
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