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Hardcore Chest Training
Building The Show-Off MusclesI thought I’d start things off with a bang, and although I don’t feel it is the most important bodypart, it is the one that I get the most questions about. It is considered one of the “showy” muscles, and most definitely the muscle group that most people try to develop to the fullest. Some of you might be thinking biceps, but today we’ll take a look at the chest, or pectorals.
Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. It is also used as a landmark for strength (although it shouldn’t be). If I had a dime for every time I’ve heard someone ask that question we’ve all heard a million times, “how much do you bench?” I’d be rich. Anyway, the point is that the chest is a very important upper body muscle group to give that look of upper body thickness.
I am a huge believer in the basics. The bottom line for huge muscle gains is sweat, blood and hours upon hours of battling the iron. There are no shortcuts to any place worth going, and a huge chest is no exception. Some are genetically blessed with well-developed pectorals, and for others their chest lags behind. Either way, hard work and dedication is the most important factor.
The chest is made up of two main heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights you will be using one of two motions: a press or a fly. If you want the most out of your chest workouts, the key lies in your pressing movements. Although flyes MAY have their place every once in a while, the pressing movements are where your strength lies. The more weight you can move through the range of motion, the more muscle fibers you can recruit. There is absolutely no replacement for heavy barbell presses, dumbbell presses and wide-grip dips. These are the core lifts and should always be the cornerstones of your workouts. Save the pec deck and cable crossovers for the pencil necked geeks on the treadmill; real men train with real lifts. (you don’t have to eliminate them altogether, but use them sparingly).
Like I said before, it is very, very simple. There are no secrets, magic formulas or killer techniques that will “shock” your chest into growth. Stick to your basic presses, focus on overload and progression, and I promise that you will see great chest gains. Here are the most effective and non-effective lifts for packing muscle onto the chest:
Flat/Incline/Decline Barbell Bench Press:
A standard barbell press is the meat and potatoes of any effective chest routine. They are great compound movements that allow the lifter to handle the most weight through the given range of motion. The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a part of your chest routine.
A standard barbell press is the meat and potatoes of any effective chest routine. They are great compound movements that allow the lifter to handle the most weight through the given range of motion. The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a part of your chest routine.
Flat/Incline/Decline Dumbbell Press:
Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries. They also prevent strength imbalances from occurring since one arm can’t cheat for the other. The only drawback is that you are not able to handle as much weight. Overall, a standard dumbbell press is an awesome movement that allows for great chest stimulation.
Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries. They also prevent strength imbalances from occurring since one arm can’t cheat for the other. The only drawback is that you are not able to handle as much weight. Overall, a standard dumbbell press is an awesome movement that allows for great chest stimulation.
Dips:
An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If the body weight is not sufficient then you can always add weight using a weight belt. Dips are an excellent compound movement for overall chest development.
An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If the body weight is not sufficient then you can always add weight using a weight belt. Dips are an excellent compound movement for overall chest development.
Dumbbell Flyes:
An isolation movement for the chest that doesn’t allow the lifter to use very much weight and limits overall muscle overload. Not the most effective lift for chest development, but may be used on occasion for variety and to keep things interesting. I would make sure to save this one for the end in order to save the most strength for the big compound movements like presses and dips.
An isolation movement for the chest that doesn’t allow the lifter to use very much weight and limits overall muscle overload. Not the most effective lift for chest development, but may be used on occasion for variety and to keep things interesting. I would make sure to save this one for the end in order to save the most strength for the big compound movements like presses and dips.
Cable Crossovers:
Basically a standing flye. Pretty much the same idea as the flat dumbbell flye, and not the most effective lift. Save this one for last if at all.
Basically a standing flye. Pretty much the same idea as the flat dumbbell flye, and not the most effective lift. Save this one for last if at all.
Pec Deck:
Places a lot of stress on the shoulders and doesn’t allow for very much chest overload. Overall the pec deck is not the most effective lift and I would avoid it altogether.
Places a lot of stress on the shoulders and doesn’t allow for very much chest overload. Overall the pec deck is not the most effective lift and I would avoid it altogether.
Here are some sample chest routines that are highly effective:
Flat Bench Press: 2 x 4-6
Incline Dumbbell Press: 2 x 4-6
Dips: 2 x 4-6
Incline Dumbbell Press: 2 x 4-6
Dips: 2 x 4-6
Incline Bench Press: 2 x 4-6
Dips: 2 x 4-6
Flat Dumbbell Press: 2 x 4-6
Dips: 2 x 4-6
Flat Dumbbell Press: 2 x 4-6
Incline Dumbbell Press: 2 x 4-6
Dips: 2 x 4-6
Flat Dumbbell Press: 1 x 4-6
Dumbbell Flyes: 1 x 4-6
Dips: 2 x 4-6
Flat Dumbbell Press: 1 x 4-6
Dumbbell Flyes: 1 x 4-6
All sets should stay within the 4-6 rep range and be taken to complete muscular failure.
So there you have it! That is all you need to know to make huge chest gains. Nothing complicated, just basic, sensible lifts and routines concentrating on compound movements and high intensity. There is nothing more to it than that! Good luck!
Top 5 Best Chest Exercises
The number of exercises that will work the chest are very long, but only a few will achieve real results. The chest, as stated previously, provides support for many other muscles, and therefore is more responsive to targeted training over the long-term.
5. Decline Bench Press: To perform, use a press bench that is adjustable and move the seat into a decline. Unrack the weight and lower the barbell until it touches your lower chest, upper abdominal region. Once again, you’ll need to keep your elbows turned in to your body so that your arms are at a 45 degree angle to your flanks. If you allow your elbows to drift outward you’ll be placing excessive stress on the shoulder joints.
4. Inclined Bench Press: To perform, use a press bench that can be raised to an incline position. Unrack the weight and lower the barbell until it touches your upper chest. Press the weight back up into the starting position with arms fully extended and repeat. Keep your elbows tucked in to maintain a 45 degree angle to your flanks. If you allow your arms/elbows to deviate outward you’ll be placing excessive strain on your shoulder joints.
3. Explosive Push-Ups: To begin, get down on your hands and knees. Extend your feet back and hold your position with your toes. Place both hands approximately shoulder width apart, and begin by flexing your arms so that your chest lowers to the floor. With as much power as you can muster, push against the floor hard enough to pop your hands off of the ground. You can increase the challenge by trying to jump your hands up to elevated boxes, or by clapping between each jump.
2. Dumbbell Bench Press: As you begin, lie flat on your back on a bench while lying in a position that keeps your feet flat on the floor. With a dumbbell in each hand rest the weight gently on your shoulders and then force them up and away from the body.
1. The Barbell Bench Press: Lie flat on your back on a standard Olympic weight bench. With your feet flat on the floor and your glutes tight to the bench, back and head on the bench at all times, unrack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up.
Decline Press – Move for bigger Chest !!
The decline press is the key exercise to develop the lower chest muscles because it focus on the chest more than the flat or incline bench press.Many champions like Ronnie coleman & jay cutler use decline press instead of flat bench for their lower pecs development . It targets the lower pecs, Triceps and anterior deltoids .
HOW TO PERFORM THE DECLINE PRESS :
Set your bench angle around 30 degree and lie on the bench. secure your feet under the roller pads.
Take an overhand grip on the bar with your hands shoulder width apart .
Lift the bar form the rank hold it directly above your chest with arms locked.this is your starting position.
Breathe in And lower the weight down slowly to touch the lower chest.
After a short pause , bring back to the starting position.
Lock your arms and squeeze your chest in the contracted position, hold it for a second.
Do 12-14 repetitions and 2-3 sets.
HAND SPACING :
Wider grips target the outer section of thePectorals muscle, minimize triceps contribution.
Narrow (close) grip targets the inner pectorals and maximize the triceps contribution .
MAIN MUSCLE WORKED :
LOWER PACS, SHOULDER, ANTERIOR DELTOID.
TIPS :
1. Warm up 1st.
2. Use full range of motion by lowing the bar as far as possible .
3. Never bounce the bar off your chest .
4. Do not use heavy weight if your doing it 1st time .
8 Week Chest And Back Specialization Workout Routine
This is a 2 day per week back and chest specialization workout that is designed to help you bring up your upper body. Here is a sample schedule:
- Monday - Back and Chest Workout #1
- Thursday - Back and Chest Workout #2
This type of program works best within the framework of a 4 day split. You will want to add in a leg training day, as well as a shoulder and arm day. This is one possible 4 day split option:
- Monday - Back and Chest
- Tuesday - Off
- Wednesday - Off
- Thursday - Back and Chest
- Friday - Legs
- Saturday - Shoulders and Arms
- Sunday - Off
Thursday's chest workout will focus more on machines and isolation work, and will be less tricep and heavy pressing intense. This should allow you to train shoulders and triceps 2 days later on Saturday without issue.
Depending on how intense you train arms on Saturday, you may have some lingering arm soreness during your next chest workout. That's ok. Keep pushing on, trying to improve.
Deadlifts are worked on Monday, allowing for plenty of recovery time before you squat on Friday.
A note on food intake
I recommend increasing your food intake by +500 to +750 calories per day while running this specialization program. The extra calories will help with recovery and growth. If you still feel hungry after this point, eat more. Listen to your body. If it wants more calories, eat.
How long to run this program
8 weeks is about the maximum length of time I would run any specialization program. If you feel great at this point, and are making quality progress, it would be ok to run it for an additional 4 weeks.
It you start to feel beat up at any point, take a light/deload week.
Back and Chest Specialization Workout
Workout #1 - This workout will focus on deadlifts and heavy rowing along with barbell/dumbbell chest work.
Workout #2 - This workout will focus on pull ups and rest-pause cable rowing along with rest-paused isolation and machine chest work.
For the rest-pause sets, rest only 30 seconds between sets.
Workout Notes
- Deadlifts - Use the same weight for each set. Perform 3 reps for the first and second set, and do as many as possible on the third set. Stop the third set before your form starts to break down. The point is to progress, not to injure yourself. If you can perform more than 6 reps on your third set, add 5 pounds to the bar the next time you deadlift.
- Bench Press - Use the same weight for each set. 5 reps for the first and second set, and do as many as possible on the third set. Stop the third set before you reach failure. If you can perform more than 7 reps on your third set, add 5 pounds to the bar the next time you bench press.
- AMAP Sets - AMAP equals as many as possible.
Add weight to the other exercises when you can.
| Back and Chest | ||
|---|---|---|
| Workout #1 | ||
| Exercise | Sets | Reps |
| Deadlifts | 3 | 3 |
| Bench Press | 3 | 5 |
| Pendlay Rows | 3 | 8-10 |
| Incline Dumbbell Bench Press | 3 | 8-10 |
| One Arm Dumbbell Rows | 2 | 20-25 |
| Dips | 3 | AMAP |
| Barbell Shrugs | 3 | 12-15 |
| Back and Chest | ||
|---|---|---|
| Workout #2 | ||
| Exercise | Sets | Reps |
| Pull Ups or Inverted Rows (Rest-Pause) | 6 | AMAP |
| Machine Chest Press (Rest-Pause) | 6 | 8-12 |
| Lat Pull Downs (Rest-Pause) | 6 | 8-12 |
| Dumbbell Flye or Pec Dec (Rest-Pause) | 6 | 8-12 |
| Dumbbell Shrugs (Rest-Pause) | 6 | 10 |
| Legs | ||
|---|---|---|
| Quads, Hammies and Calves | ||
| Exercise | Sets | Reps |
| Squats | 4 | 6-12 |
| Hack Squat or Dumbbell Lunges | 3 | 8-12 |
| Leg Extensions or Leg Press | 3 | 12-15 |
| Stiff Leg Deadlift | 3 | 8-10 |
| Leg Curls | 4 | 12-15 |
| Seated Calf Raise | 4 | 12-20 |
| Shoulders and Arms | ||
|---|---|---|
| Shoulders, Biceps and Triceps | ||
| Exercise | Sets | Reps |
| Seated Overhead Press | 4 | 8-12 |
| Upright Row or Seated Dumbbell Press | 3 | 8-12 |
| Side Lateral Raise Superset with Bent Over Reverse Flye | 3 | 10-15 |
| Dumbbell Curl | 3 | 8-12 |
| Skullcrushers | 3 | 8-12 |
| EZ Bar Preacher Curl | 3 | 10-12 |
| Cable Tricep Extensions | 3 | 10-12 |
The Arnold Chest Workout: Arnold’s Best Chest Exercises!
Arnold Chest Workout : Arnold Schwarzenegger had perhaps the most aesthetic physiques of all times. Not to mention his massive chest.
Back when Arnold was training there weren’t much of supplements on the market, but some say Arnold used testosterone boosters to help him get so massive!
Arnie trained chest 2-3 times a week and he always trained back and chest on the same day. Here is a list of the chest exercises Arnold used to become the King of Old School Bodybuilding.
The Arnold Chest Workout:
1) Bench Press
Arnold would start with a proper warm up and then proceed to add weight and decrease repetitions over 5 sets. He would do 8 – 12 reps. He always kept his elbows well back and touched the bar high on the chest, this is sometimes called the Schwarzenegger twist.
Arnold would start with a proper warm up and then proceed to add weight and decrease repetitions over 5 sets. He would do 8 – 12 reps. He always kept his elbows well back and touched the bar high on the chest, this is sometimes called the Schwarzenegger twist.
2) Incline Barbell Press
Arnold would perform 10-12 reps for 5 sets. Focusing more on form rather than how much the weight he lifted. He claimed most of his upper chest mass was from his movement. For incline barbell press Arnold would do much like he did in the bench press: He kept his elbows well back and touched the bar very high on his chest.
Arnold would perform 10-12 reps for 5 sets. Focusing more on form rather than how much the weight he lifted. He claimed most of his upper chest mass was from his movement. For incline barbell press Arnold would do much like he did in the bench press: He kept his elbows well back and touched the bar very high on his chest.
3) Dumbbell Flyes
Arnold would choose dumbbells that would allow him 5 sets of 10-12 reps. He always imagined that he were hugging a large tree and the dumbbells never touched each other. Rather they’d remain 8-10 cm’s apart at the end of each rep. In the opening scenes of “Pumping Iron” you can see Arnold performing this exercise.
Arnold would choose dumbbells that would allow him 5 sets of 10-12 reps. He always imagined that he were hugging a large tree and the dumbbells never touched each other. Rather they’d remain 8-10 cm’s apart at the end of each rep. In the opening scenes of “Pumping Iron” you can see Arnold performing this exercise.
4) Parallel Bar Dips
When bulking, Arnold favored this move. Once again, 5 sets of 10-12 reps. Arnold claimed dips created a definitive line around his lower pecs. Arnie would lean forward and hang a dumbbell from a chain around his neck for added resistance.
When bulking, Arnold favored this move. Once again, 5 sets of 10-12 reps. Arnold claimed dips created a definitive line around his lower pecs. Arnie would lean forward and hang a dumbbell from a chain around his neck for added resistance.
5) Dumbbell Pullovers
Schwarzenegger claimed one could add inches to their chest measurement by doing these across a flat bench. As with most movements, Arnold would do 5 sets of 12-12 reps. He would keep his hips low at all time throughout the movement, allowing for a great stretch.
Schwarzenegger claimed one could add inches to their chest measurement by doing these across a flat bench. As with most movements, Arnold would do 5 sets of 12-12 reps. He would keep his hips low at all time throughout the movement, allowing for a great stretch.
6) Cable CrossoversThese were usually done pre-contest as Arnold believed this movement brought out the striations in his chest. Five sets of 12-15 reps were the order of the day. Arnold would forcefully squeeze the cable handles together at the end of each rep as if doing a most muscular pose.
Arnold did not necessarily train them in this order, if he felt that an area in his chest did not match up to the rest of his chest, he’d train that area first in his workout. The 7x Mr.Olympia would do 20-25 sets choosing from the listed exercises.
Next time you’re training chest, do it like Mr. Schwarzenegger did it.
Best home workout for a big chest
Here's one of the best bodyweight home workouts for packing on size on your chest
Here’s the good news: you don’t have to queue for your gym’s sole bench to build an athletic upper body. In fact, bench pressing isn’t even the best way to do it. This zero-kit workout, designed by strength and conditioning expert JC Santana, hits the muscle fibres in your chest and arms from every direction for the optimal number of reps needed for growth. Better yet, you can do it at home in just a few minutes a day.
Directions
- Do this workout once or twice a week.
- Do it 48 hours away from your regular bench day or as your regular upper-body workout.
- Do all the reps of each move back to back (or with as little rest as possible), rest for two minutes and repeat two more times.
Rotational press-up
Reps 20
Reps 20
- Start in a press-up position and lower yourself to one side, twisting as you do so most of your weight is on one shoulder.
- Press up, then do the same on the other side. That’s two reps.
Shuffle press-up
Reps 20
Reps 20
- Get in a press-up position with one hand ahead of your shoulder and one behind. Lower yourself to the floor and press up. That’s one rep.
- At the top of the move, jump or walk your hands into the opposite position, then do the next rep. Continue alternating.
Diamond press-up
Reps 10
Reps 10
- For this triceps blaster, position your hands together under your chest so your index fingers and thumbs form a triangle, and lower yourself until your chest touches your hands.
- Press back up to the start.
Gorilla press-up
Reps 10
Reps 10
- Start in a standard press-up position, lower yourself to the floor and then press up quickly, launching yourself off the floor.
- Slap your chest quickly before returning your hands to the start position.
One-leg press-up
Reps 10
Reps 10
- Raise one leg, keeping your glutes tight, and do a press-up.
- Switch legs and repeat. That’s two reps. Now do the rest.
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