Workout Routines

The deep chest workout

Use this simple technique to help you build up your pecs in just four weeks.

by
The Deep Chest Workout
poba / Getty
poba / Getty
Duration 45
Exercises 8
Equipment Yes

If you're looking to put more size on your chest, look past those same old bench press routines you’ve been doing—you know, the ones that stopped working for you years ago. And, honestly, just the bench press by itself isn’t that good a muscle-builder for the pecs anyway.

Instead, it’s pre-exhaustion training that’ll allow you to get more out of conventional chest exercises, and see a bigger, deeper chest inside of a month.

How it works

Smaller muscles tend to fatigue faster than bigger ones. When you’re benching and you can no longer lock out the weight, that means your triceps tired out before your pecs. But what if you worked the pecs first, in isolation, so they were tired when you got to the bench press? They’d then fail along with the triceps, so the exercise would end when the target muscles were fried—not before.

This is pre-exhaustion—the basis of this workout. In it, isolation lifts, like flyes, precede compound movements, like presses, and then those are followed by more isolation lifts to top off the pump you get and encourage an increase in blood flow, which brings fast growth.

Directions

Perform the workout once per week. Do exercises marked “A,” “B,” and “C” in sequence, resting only as directed. Repeat until sets are done for the group.

The deep chest workout Grow your pecs

Exercise 1.

One-Arm Flye and Pushup Combo You'll need: Sliding Discs How to
How to do a One-Arm Flye and Pushup Combo thumbnail
3 sets
As many as possible (each side) reps
60 sec. (after completing both sides) rest

Exercise 2A.

Dumbbell Half Flye You'll need: Dumbbells How to
Exercise: How to do a Dumbbell Half Flye thumbnail
3 sets
10 reps
0 sec. rest

Exercise 2B.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
12, 10, 8 reps
0 sec. rest

Exercise 2C.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
3 sets
5 reps
90 sec. rest

Exercise 3A.

Incline Dumbbell Half Flye You'll need: Dumbbells How to
Exercise: How to do an Incline Dumbbell Half Flye  thumbnail
3 sets
10 reps
0 sec. rest

Exercise 3B.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
16, 14, 12 reps
0 sec. rest

Exercise 3C.

Pushup How to
Pushup  thumbnail
3 sets
As many as possible reps
90 sec. rest

Exercise 4.

Dip You'll need: Dip Station How to
Dips thumbnail
2 sets
6 reps
90 sec. rest
Hold each rep, when your upper arms are parallel with the floor, for six seconds.
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