Workout Routines

The workout to pump up your pecs

Pack on serious mass with this five-move chest workout by utilizing the "mind-muscle connection".

by
Incline Bench Press
Darrin Klimek / Getty
Darrin Klimek / Getty
Duration 30
Exercises 5
Equipment Yes

For a lot of serious bodybuilders, it’s simply not enough to lift the weights—they take the extra mental step of actively thinking about the body parts they’re working, too (an effort intended to will the muscles into cooperation). Of course, it’s not something science can prove—at least not yet—but thousands of successful lifters with incredible physiques swear by the so-called “mind-muscle” technique. (Who are we to argue?)

Here's a workout designed to help you tap into that unexplainable yet undeniable connection, and grow a bigger chest in just six weeks.

How it works

When you train biceps or calves, you feel the muscles working and burning right away. But many guys have trouble feeling their pecs work in the same fashion. Exercises like the hex press force you to concentrate on the contraction in your pecs throughout the entire set, increasing the muscle activation. This program also uses dumbbell and pushup movements that offer more range of motion than barbell-pressing does. We haven’t neglected strength, however: The incline bench press targets the chest even more intensely than the conventional flat bench press, and it’s easier on the shoulders. You can load it up and go heavy to give your pecs the maximum growth stimulus.

Directions

Perform this workout once per week, and give yourself at least two full days of rest before any extra shoulders training. Perform the exercises as straight sets, completing all the sets for one move before going on to the next. Rest as needed between sets, but keep the pace intense throughout.

For more pecs workouts:

Check out 10 exercises to develop the best pecs in the gym, the deep chest workout, and the chest workout for huge, defined pecs.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Today's Workout The workout to pump up your pecs

Exercise 1.

Dumbbell Hex Press You'll need: Dumbbells How to
How to Do a Dumbbell Hex Press thumbnail
3 sets
10 reps
90 sec. rest

Exercise 2.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
8 reps
90 sec. rest

Exercise 3.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
3 sets
6 reps
90 sec. rest

Exercise 4.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
3 sets
12 reps
90 sec. rest

Exercise 5.

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