5 Pec-popping chest workouts!

5 Pec-popping chest workouts!

Pre-exhaust

Pec fly machine

Warm-up:                                               1 x 20, 1 x 12

Sets:                                                      4 x 15, 12, 12, 10 + 10*

*10 full reps, then 10 from mid-point to full contraction

Superset with

Flat Smith machine press  

Warm-up:                                               1 x 20, 1 x 12

Sets:                                                      4 x 15, 12, 12, 10 + 10*

Incline cable crossover

(Set up incline bench between two low pulleys)

Sets:                                                      4 x 15, 15, 12, 10

Superset with                                        

Hammer Strength incline press              

Sets:                                                      4 x 15, 12, 12, 10 + 10*

Basic iron blast

Flat barbell bench press                        

Warm-up:                                               1 x 20, 1 x 15, 1 x 8

Sets:                                                      5 x 12, 10, 8, 8, 6 (increasing weight)

Incline dumbbell press      

Warm-up:                                               1 x 12

Sets:                                                      5 x 12, 10, 10, 8, 8 (increasing weight)

Flat dumbbell fly

Sets:                                                      4 x 10-12

Dips:                                                      Bodyweight, 4 sets to failure

Machine massacre

Smith machine incline press

Warm-up:                                               1 x 20, 1 x 15

Sets:                                                      4 x 12, 12, 10, 8 + 8 (drop set)

Flat bench press machine                       4 x 15, 12, 10, 10 + 10*

Pec fly machine                                    3 x 21+

Dip machine, leaning forward                 4 x 12

*10 slow reps with 2-second positive and 4-second negative, 10 reps as fast as possible. Try to use the same weight, but reduce weight if you need to.

+7 full reps, 7 reps from full stretch to midpoint of rep, 7 reps from midpoint to full contraction

Upper chest specialization

Incline barbell press                    

Warm-up:                                               1 x 20, 1 x 12

Sets:                                                      5 x 12, 12, 10, 8, 8 (increasing weight)

Incline dumbbell fly                               4 x 12-15

Superset with

Incline dumbbell press                            4 x 10-12

Landmines*                                            4 x 10-12

*These can be done with a barbell standing up and propped in a corner or kneeling down in front of a supported T-bar row machine. They are essentially a steep incline press

Intensity overload

Flat dumbbell press                                5 x 20, 15, 12, 10, 8

Superset with

Push-ups                                               Bodyweight to failure

Pec fly machine                                    5 x 15, 12, 10, 10, 10

Superset with

Dips, leaning forward                              5 x Bodyweight to failure

Seated bench press machine                 4 x 10 + 10 + 10 (double drop sets)  

Flex chest in crab most-muscular pose   3 x 30 seconds

Superset with

Flat dumbbell fly stretch                        3 x 30 seconds

(get into stretch position of dumbbell fly and hold for 30 seconds. DO NOT go too heavy on these!)

Randy Reith
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