As we all know, having a well-developed chest is one of the most desired attributes in fitness. Not only does it make us look stronger, but a powerful chest also improves our posture and overall upper body strength. With the right set of exercises, it is relatively easy to achieve a bigger and better chest. In this article, we are going to provide you with an absolutely killer chest workout that will give you a sick pump on your next Push Day. We’re also gonna throw in some Tricep exercises at the end because what good would a Push Day workout be without some Tricep Exercises?
Chest Warmup Exercise: Incline DB Press 3×8-10
Starting with our warmup we’ve got the Incline Dumbbell Press with 3 sets of 8-10 reps. Remember this is a warmup exercise, we’re not going for PRs here.
This exercise targets the upper part of the chest muscles, which can often be challenging to work on. The incline dumbbell press works on the clavicular head of the pectoralis muscle while adding size and definition and is one of the best chest workouts you can do. Holding a pair of dumbbells, lie on an incline bench, making sure that your arms are parallel to your chest and perform the exercise in a slow and controlled manner.
If you’re having trouble controlling the weight, you’re going too heavy; drop the weight.
Proper form: Lie down on an incline bench with a dumbbell in each hand, palms facing forward. Start with the dumbbells at shoulder level, then push the weights up and slightly inwards until your arms are fully extended. Slowly lower the dumbbells to the starting position. Maintain a tight core throughout the exercise.
Chest Exercise 1: HammerStrength Bench Press 3×12
Another excellent chest workout that is essential for muscle growth is the hammer strength bench press. This exercise helps to increase overall chest size and strength. To perform this exercise, use the hammer strength machine to push the weight forward in a bench press motion. Benefits include increased strength, size, and added stability in the chest muscles.
Proper Form: Adjust the seat and handles of the Hammer Strength machine to align with your chest. Sit with your back flat against the pad and grip the handles. Press the handles forward until your arms are fully extended, then return to the starting position. Again, slow and controlled repetitions here. Remember this is a high-volume workout; if you can’t do 3 sets of 12 repetitions with the current weight, you need to drop it.
Chest Exercise 2: Pec Deck Flys 1×15; 20s Pause Rest 15x12x12x12
This is the killer superset. You’re gonna do one set of 15 reps, take a rest (1-2 minutes) and then follow up with the pause-rest set. For the pause-rest set you’re going to do 15 reps followed by a 20 second rest, then 12 reps with a 20s rest, 12 more reps with a 20s rest and then one last set of 12 reps.
This chest exercise targets the inner part of the chest and is one of the best chest workouts for growing your chest. This exercise provides a great squeeze and tension on the chest muscles, resulting in a more defined and developed chest.
Proper form: Adjust the seat and arm pads of the Pec Deck Machine to align with your chest. Sit with your back flat against the pad and grip the handles. Bring your hands together in front of your chest, keeping a slight bend in your elbows. Slowly return to the starting position.
Chest Exercise 3: Incline DB Fly 3×8
The incline dumbbell fly is another great exercise for targeting the upper chest. We’re doing 3 sets of 8 reps here. Focus on slow, controlled repetitions and contracting the chest.
Proper form: Lie down on an incline bench with a dumbbell in each hand and arms extended above your chest, palms facing each other. With a slight bend in your elbows, lower the dumbbells out to your sides until your chest is fully stretched. Slowly bring the dumbbells back to the starting position.
Chest Exercise 4: Incline Dumbbell Hex Press 3×8
Next set we’re doing the Incline Dumbbell Hex Press for 3 sets of 8 reps. Pretty simple one here, again just focus on maintaining good form throughout each set.
Proper form: Lie down on an incline bench with a dumbbell in each hand, palms facing each other. Press the dumbbells together until they touch. Lower the weights towards your chest, then push the weights up and slightly inwards while keeping the dumbbells touching. Slowly lower the weights to the starting position.
Chest Exercise 5: Incline DB Press 3×8
For our finisher for the chest portion of this workout, we’re doing the same thing we started with: the Incline Dumbbell Press. I think this exercise is one of the best chest exercises you can do, and is very underrated for chest growth.
Again, focus on hitting the full range of motion here with slow, controlled reps all the way through the set.
Proper form: Lie down on an incline bench with a dumbbell in each hand, palms facing forward. Start with the dumbbells at shoulder level, then push the weights up and slightly inwards until your arms are fully extended. Slowly lower the dumbbells to the starting position. Maintain a tight core throughout the exercise.
Tricep Exercise 1: Rope Tricep Extensions 3×15
For our first tricep exercise to round out this chest/tricep workout we’ve got the rope tricep extention for 3 sets of 15 reps. The rope tricep extension is a staple in every tricep workout. Be sure to not move your upper arm at all, putting all of the focus exlusively on the tricep.
Proper form: Stand in front of a cable machine with the rope attachment at a high pulley. Grip the rope with both hands and bring your elbows to your sides. Keeping your elbows in place, extend your arms downward, then slowly return to the starting position.
Tricep Exercise 2: Seated Tricep Pushdowns 3×8-10
And for the last workout in our chest/tricep workout we’re doing seated tricep pushdowns. We’re gonna be doing one normal set and then a double drop-set. This means you’re going to rep until failure on the last two exercises.
Proper form: Sit down at the tricep pushdown machine and adjust the kneepads and weight as you like. Place your hands on the grips at your side and slowly push down the weight. Pause at the bottom of the extension and then slowly return to starting position.
Closing Thoughts
Achieving a well-developed chest takes time, patience, and dedication, and choosing the right workouts is crucial. This killer chest workout listed above will undoubtedly help you achieve that massive chest pump you are looking for. Don’t forget: building a massive chest isn’t just about the workouts you do, but also about diet and consistency. Remember to be consistent and challenge yourself regularly to see visible results. Incorporate these exercises into your workout routine and start working on your chest muscles today.