Everyone loves a well-defined chest. Since the days of Arnold Schwarzenegger the chest has been revered. The question of how much can you bench is timeless. Made up of upper, middle and lower pecs, the chest—with proper training—can be a showcase for men or women.
Here is a workout Comprised of 19 total sets to improve your pecs and build that centerpiece.
Fly Machine
- Lower the seat to isolate the upper chest.
- Complete 4 sets of 12-15 reps
Incline Barbell Press
- Lower the barbell just beneath your chin.
- Pause, and then drive the weight up making sure to not lock your elbows when you fully extend.
- Complete 4 sets of 12-15 reps
Barbell Bench Press
- With feet flat on the floor, lift the bar and lower it to your center chest.
- Pause, and extend the weights upward completing the rep.
- Complete 4 sets of 12-15 reps
Wide Chest Press
- Position the chair aligning handles at your chest line.
- Extend arms, squeezing at the top of the movement.
- Lower using controlled movements.
- Complete 4 sets of 12-15 reps
Inclined Dumbbell Flys
- On an inclined bench, open arms wide bending at the elbow at 45 degrees.
- Maintain form, bringing dumbbells together to create a “circle.”
- Pause, slowly lower arms back to open 45-degree position
- Repeat.
- Complete 3 sets of 12-15 reps
Flat Dumbbell Flys
- On a flat bench, open arms wide bending at the elbow at 45 degrees.
- Maintain form, bringing dumbbells together to create a “circle.”
- Pause, slowly lower arms back to open 45-degree position. Repeat.
- Complete 3 sets of 12-15 reps
- Pro Tip: If your goal is to lean out, your rest should be 30-45 seconds between sets.