By Vidur Saini GenerationIron
A wide and broad chest is the symbol of masculinity, courage, and strength. There is a reason why all the superheroes have shirt-ripping pecs. Developing a chiseled chest is usually at the top of people’s list when they start training.
Even though chest training gets its fair share of attention, only a few individuals end up building pecs worthy of attention. An ineffective training program is arguably the biggest reason why people can never build the pecs of their dreams.
Most people are done with their chest workouts before they even break a sweat. If you’re one of these people, it’s time that you give up your vanilla chest workout. You need to step-up your game, and we’re here to help you do it.
The Best Chest Workout You’ll Ever Do
Cable Crossovers – 5 Sets 20 Reps
Most people perform the cable crossovers at the end of their workouts. In this workout, you’ll be shocking your muscles by starting with the cable crossovers. Crossovers are different from the cable flyes as you have to crossover your wrists at the point of contraction.
Starting with an isolation exercise will help pre-exhaust your pecs. It’s great for your muscle development as you’ll be able to hit all your muscle fibers optimally without having to lift heavyweights.
- Incline Bench Smith Machine Press – 4 Sets 15 Reps
- Incline Bench Dumbbell Flyes – 4 Sets 15 Reps
The upper chest is a weak muscle group for most people and can be very stubborn. The smith machine incline bench press targets the upper pecs effectively as it combines the benefits of compound and isolation lifts.
You need to make sure you’re not just going through the motions while performing the exercises. You have to contract and squeeze your pecs with every rep. Fly exercises help develop the separation between your pecs.
- Decline Bench Press – 4 Sets 12 Reps
- Dumbbell Pullovers – 4 Sets 12 Reps
If you want the overall development of your pectoral muscles, you need to train it from every angle possible. The decline bench press helps in creating a separation between your chest and abs.
The dumbbell pullovers are one of the most underutilized chest exercises. Not only does it improve the lower chest, but it also helps in creating a V-taper which can help accentuate the shape of your pecs.
- Pec Deck Flyes – 4 Sets 20-15-12-10 Reps
- Weighted Dips – 4 Sets 20-15-12-10 Reps
While the isolation (single-joint) exercises help in improving the conditioning of the muscles, compound exercises build muscle mass and strength. You need to maintain a balance between the exercises for optimal pectoral development.
The peck deck flyes are an isolation exercise. Your pecs will be flushed with blood and lactic acid after this movement. On the other hand, the weighted drips are a compound lift that will help you put on size.
Barbell Bench Press – 3 Sets 15-12-10 Reps
Most people start their workouts with the bench press but we have saved it for the last. If you perform the bench press at the beginning of the workout, you have to lift heavy weights to target your muscles optimally.
Lifting heavy can increase your odds of an injury. If you perform the bench press at the end of the workout, you’ll be able to target your pectoral muscles effectively as your mind-muscle connection would already be established.
How many exercises do you perform in your typical chest workout?