Chest Exercises

Pound Your Pecs with This Chest Workout

Increase your bench press strength while adding size to your pecs.


Is heavy weight with low reps the best way to train chest? Or lighter weights with moderate to high reps? The simple yet somewhat convoluted answer: All of the above.

The chest workout below is designed to help you build pec size and strength simultaneously.

The heavy weight and weekly progression in the amount of weight used in the 5x5 portion of the training will add pounds to your bench, while the relatively high volume, rest-pause technique on dips, and stretching of the pecs on flyes will all work synergistically to add slabs of muscle to your chest

Chest Workout

Exercise                            Sets             Reps
Bench Press                       5*, **           5
Barbell Incline Press         4**             10
Dips                                                        100†
Incline Dumbbell Flye       4                 15ƒ
* Not including warm-up sets.
** Start with heaviest set first, then decrease weight by 10 pounds on each subsequent set.
† Do 100 reps in as little time and as few sets as possible.
ƒ Use a tempo of three seconds on the negative phase and one second on the positive.

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