Ultimate Chest Workout
CABLE CROSSOVER (HIGH TO LOW)
3 Sets, 20 Reps
We’re starting with this exercise to make sure you’re warmed up and able to achieve a full range of motion before we get into some heavier pressing work. We’ll do 3 high-rep sets which essentially function as a pre-exhaust. Put one leg forward, get a nice stretch at the top, and contract your chest as you bring your hands together. You can either stand up straight or lean slightly forward.
SLIGHT INCLINE DUMBBELL PRESS
3 Sets, 8 Reps
Here we begin some unilateral work to even out any imbalances and build better symmetry. Set up the bench at a slight incline so you can start incorporating upper chest. We’ll use a full range of motion and a decently heavy weight for this exercise. Keep your elbows slightly tucked to prevent any injuries like pec tears.
INCLINE HAMMER STREGNTH PRESS WITH DROPSETS
3 Sets, 10-12 Reps FOLLOWED BY A DROPSET
You should feel this exercise right away, especially in the upper chest. After your third working set, reduce the weight by about half and immediately do another set. This is called a dropset and it’s a great technique to induce metabolic stress. Remember: it isn’t always all about the weight! Metabolic work such as this leads to metabolic adaptation and your muscle will respond well.
FLAT PLATE LOADED PRESS
3 Sets, 12-15 Reps
We’ve already done our incline work for the day so now we’re moving on to a flat press. Again, keep your elbows tucked to prevent injury. Lean back and keep your chest up. After all the heavy work we’ve done today, we’ll keep this on the lighter side in the 12-15 rep range.
PLATE LOADED INCLINE FLIES
1-2 Sets, 12-20 Reps
If you don’t have this machine, you can use a pec deck instead. We’re not going to go heavy at all with this exercise. Instead, we’re focusing on more metabolic work and keeping this in a higher rep range. Maintain a slight bend in the elbows and squeeze your chest as you bring your hands together. If you do this exercise right, these are a killer!
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