Who doesn't love chest workouts? Walking away from the gym feeling bigger and stronger than you did before makes you feel accomplished. What people don't understand about a chest workout is that you must approach each exercise at multiple angles instead of pushing straight up and down. A successful lift requires different grips, inclines, declines, rep ranges and bar speeds.
The workout below includes everything you need for a full and complete program. Give it a try. By the end of the workout, you will struggle to get off the ground after your last set of Push-Ups.
When breaking down a chest and triceps workout, you have to look at a couple of different things.
First, you have to think about what movements will be performed. For most push exercises, you will do shoulder flexion as well as arm extensions, which means you will be using your pectoralis major and triceps brachii with help from your anterior deltoids.
Second, you must choose your primary lift. On chest day, it's almost always the Bench Press. Following that, you will perform secondary lifts, also known as supplemental lifts. These exercises will build on what you worked on in your primary lift and ultimately help strengthen and grow the muscles around the target area.
The goal of this workout is to maximize strength and achieve hypertrophy through various supersets and burnouts. Complete all exercises with full range of motion and give yourself sufficient rest between exercises. Best of luck!
- 1A. Bench Press (2x10, 2x8, 2x6 2x10)
- 2A. Incline Dumbbell Bench Press (4x10)
- 2B. Cable Tricep Extensions (4x10)
- 3A. Decline Dumbbell Bench [<--See variation #2] (4x10)
- 3B. Skull Crushers (4x10)
- 4A. Close-Grip Dumbbell Press (3x10)
- 4B. Tricep Extension (Supinated Grip) (3x10)
- 5A. Dumbbell Flys (3x10)
- 5B. Single-Arm Dumbbell Tricep Extension (3x10)
- 6A. Weighted Band Push-Ups (to failure)
- (Remove weight)
- 6B. Band Push-Ups (to failure)
- (Remove band)
- 6C. Push-Ups (to failure)
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