Are you wondering what’s the most effective chest workout ever?

Would you prefer to have chicken breasts on your plate instead of on your body?

Are you looking to build nice pecs and a big, muscular chest?

Then you want to read this article.

It's time to build a manly chest that fills out your t-shirt and gives you an overall great look.

It’s time to build a manly chest that finally fills out your t-shirt properly.                       © nikolas_jkd / Fotolia

Is it Monday again, already? As we all know Monday is official chest day.

You can train chest whenever you like of course. And oftentimes, there is good reason to train your chest. Because if your chest is lagging, your whole physique will suffer.

A well trained chest looks manly and women love it. There’s no denying it.

So let’s get to it.

1. Flat Barbell Bench Press

Let’s start with the “king of chest devolepment”: Flat barbell benchpress.

Actually it’s not the king, since it tends to work your triceps more than your chest. It is, however, an excellent compound exercise that will help you pack on muscle mass.

The following routine is especially effective at helping you gain a maximum amount of muscle. Hence, professionals like Jeff Seid and Steve Cook all use workouts that are similar to this one.

Adjust the weight to your own capabilities, of course. Do not attempt this much weight if you can’t handle it. Leave your ego at the door. As long as you choose a weight that allows you to get in the number of reps below, you’re on your way to making excellent gains.

  1. Set: 135lbs: 15 Reps
  2. Set: 220lbs: 10 Reps
  3. Set: 220lbs: 10 Reps
  4. Set: 255 lbs: 8 Reps
  5. Set: 270 lbs: 6 Reps (Get a buddy to spot you)
  6. Set: 270 lbs: 5 Reps

After that, quickly take off some weight and do two dropsets. Try to really minimize the time between these dropsets.

7. Set:  180 lbs : 10 Reps

8. Set: 130 lbs: 10 Reps

2. Incline Dumbell Bench Press

Don’t make the mistake of only doing bench press. This will leave you with an unfortunate look.

You see, the bench press doesn’t really work your upper chest too well.

That’s why we need to incorporate some incline presses.

In order for your chest to look great, you absolutely need to work on your upper chest, as well.

  1. Set: 8-10 Reps
  2. Set: 8-10 Reps
  3. Set: 8-10 Reps
  4. Set: 8-10 Reps
  5. Set: Dropset: 10 Reps (without any rest after your 4. set, pick a weight that allows you to get 10 reps in)

3. Cable Flies

Cable flies are an awesome exercise and should definitely be included in your routine. They provide your chest muscles with continious resistance and thus tension.

As a result, you’ll really be able to work your chest very intensly.

  1. Set: 8-10 Reps
  2. Set: 8-10 Reps
  3. Set: 8-10 Reps
  4. Set: 8-10 Reps
  5. Set: Dropset: 10 Reps (without any rest after your 4. set, pick a weight that allows you to get 10 reps in)

4. Chest Dips

I’m a huge proponent of dips. They’re called “squats for your upper body” for a reason. Your chest workout would not be complete without it.

They’re a compound movement, that really work your entire upper body.

Hence that’s why they’re an excellent excercise to finish off your chest workout.

  1. Set 15 Reps
  2. Set 8-10 Reps (use some additional weights if you can do more than 8-10 reps)
  3. Set 8-10 Reps
  4. Set 8-10 Reps
  5. Set: Dropset: 10 Reps (put down the weight you were using and, without rest, do 10 reps)

 

 

This chest workout will really blast your chest and give you the gains you deserve. Build a massive chest with this routine, but don’t complain to me, when you’re drowning in women.

Till next time,

Dom