For many athletes, chest training begins and ends with bench press. Or, if they're not too long on dumbbells, pushups. Well, these are both fantastic exercises, but for a truly pecs-spectacular chest, you need to expand your repertoire. The good news is that below you will find a workout plan with various chest exercises that will hit your muscles from different angles. Follow the letter and you will be the proud owner of a larger, stronger breast in no time.
You will train four times a week during the four-week plan, but it's not all chest work. It makes little sense to sculpt perfect pectoral muscles as the rest of your body wears off during that time. Two of your weekly workouts are on the chest while the other two are full body workouts.
The thorax sessions are the workouts 1
All four workouts consist of five steps. The first two exercises are large, compound exercises that are performed as normal sentences. Go hard with these and push yourself as hard as possible. Then the last three moves are performed together as a tri-set so that you rattle through them with minimal rest until all three are done. Exercise in the correct order, stick to the sets, repetitions, pace, and rest periods, and increase the size and power of your chest while building larger arms and shoulders.
Getting Speed Training
To get the full effect of these workouts, you must keep the four-digit tempo code for each exercise. The first number indicates how long it will take you to lower the weight in seconds, the second how long you want to stop at the bottom, the third number, how long you will need to lift the weight, and the last digit, how long you hold up. X means that part of the movement should be exploded. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue to make it bigger and stronger. Keep each repetition smooth and controlled so that your muscles – not momentum – do the work.
Training 1: Chest 1
1 bench press
Sets 5 Reps 5 Tempo 10X0 Rest 60sec
Lie on an incline bench, hold the dumbbell with your hands slightly wider than shoulder width apart, support the core, lower the rod towards the chest and push it back to the start.
3A Tilt Dumbbell Press
Lie on an incline bench and hold a dumbbell in each hand on your shoulders. Spread your core and push the weights up until your arms are straight. Lower it back to the beginning.
3B slope fly flye
Sets 4 Reps 10 Tempo 2111 Rest 20sec
Set Lie on an incline bench and hold a dumbbell in each hand over your face, with palms facing forward and a slight elbow flexion
Sets 4 Reps 12 Tempo 2010 Rest 60sec
Position the feet and hands under the shoulders so support your core that your body is straight from head to heels. Bend your elbows to lower your chest, and then push firmly upwards.
Training 2: Total Body 1
Sets 5 Reps 8 [1 9459011] Tempo 2010 Rest 60sec
Stand up with a pole over your shoulders. Keep your chest high and hold the core, crouch as deep as you can. Drive back through your heels to return to the start.
2A Overhead Press
Sets 4 Reps 12 Tempo Tempo 2010 Rest 20sec
Hold a barbell with a handle, hands just outside your legs. Bend your knees slightly, brace your core, then pull up the bar and guide it with your elbows.
2C good morning
Workout 3: Chest 2
The same movements as in Workout 1 are used, but with different protocols – low levels and high reps to increase muscle mass
1 Incline Press
Sets 3 Repeats 12 Tempo 4010 Rest 60sec
Place on one Incline the bench and hold the dumbbell slightly wider than shoulder width with your hands, tense your core and lower the bar towards the chest back to start.
2 Bench Press
3B gradient flye flye
Lie on an incline bench and hold a dumbbell in each hand over your face. The palms face forward and the elbows are slightly bent. Lower them by the sides and then bring them back up.
Sets 3 Reps 20 Tempo 2111 Break 60sec
Bring your feet together and your hands under your shoulders. Tense your core so that your body is straight from head to heels. Bend your elbows to lower your chest, and then push firmly upwards.
Exercise 4: Full Body 2
1 Front Squat
Sets 5 Reps 8 Tempo 2010 Break 60sec
Stand with a pole over your shoulders and elbows. Hold on to your core and squat as low as possible. Drive through your heels again to return to the start.
2 Rack Pull
Sets 5 Reps 8 Tempo 2111 Rest 60sec
Stand up in front of a barbell that rests on knee-high safety bars. Bend the bar with a double handle and lift it up to push your shoulder blades up.