pec-workout

It’s a rule most guys follow religiously on chest day: Pressing movements should be done before flyes. There’s nothing wrong with this bit of wisdom—unless, of course, this is the only way you ever train. The following routine flips this notion on its head in a good way, having you perform your isolation work first and your big presses last. Done once per week, it’s sure to spark muscle growth.

The Workout

Exercise Sets Reps
Incline Dumbbell Flye 4 10-12
Cable Crossover 4 10-12
One-Arm Dumbbell Incline Press 4 6-8
Medicine Ball Push-Up 3 10-15
Bench Press 3 6-8

How it Works

Pre-exhaustion—doing single-joint isolation exercises before compound movements—will tire out your chest without taxing your triceps, letting both fatigue at the same time.

Check out the exercise tips on the next page >>

1. Incline Dumbbell Flye

Flye High With This Pec-Building Approach

 

Tip: Bring the dumbbells out to your sides until you feel a stretch in your pecs, then squeeze back up.

2. Cable Crossover

Tip: At the top of each rep, lock out your elbows and squeeze your pecs for peak contraction in your chest.

3. One-Arm Dumbbell Inline Press

Tip: Lifting with one arm at a time will work both your core and upper pecs.

4. Medicine Ball Push-Up

Tip: Because your hands are positioned closer together with this move, you’ll work triceps hard, too.

5: Bench Press

Tip: Tuck your elbows and keep your upper body tight to prevent shoulder wear and tear.