|
MORE WORKOUTS TO TRY:
#7)
You can use this routine, which hits the upper chest hard,
in combination with...
#8)
...this lower-chest programme. If you train chest twice per
week, do #7 the first time and #8 the second. Or just rotate
between them from workout to workout. Also, if you’re not
familiar with a drop set, here’s how it works: in your last
set, complete the prescribed number of reps (in these two
cases, 10); then immediately drop the weight and do 5 or so
more reps.
#9)
If you’re all about moving more weight in your bench press,
this no-frills routine is aimed squarely at strength.
#10)
Up for the challenge Using the Swiss ball, you can improve
your balance and coordination as you improve your pecs.
#11)
If you’d like a fast and simple workout, take advantage of
the Smith Machine, which is perfect for pressing. On the
“Smith Push Up (feet up)” set the bar to about hip height,
then place the tops of your feet on the bar and your hands
on the floor. For the feet-down version, turn around, grasp
the bar with both hands and get into push up position with
both feet on the floor.
#12)
This high-rep routine will improve your muscle hardness.
#13)
If your triceps often overpower your pecs, try pre exhaust,
where you hit your pectorals with an isolation move first
(no direct arm involvement) followed by a compound move.
|
|
#7
UPPER CHEST
EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Incline Barbell Press |
4
|
12, 10, 8, 6 |
|
Incline Cable Flye* |
3 |
10, 10, 8 |
|
Seated Chest Press |
3 |
10** |
|
Feet-Elevated Push-Up |
2 |
15 |
|
* Place an incline
bench in a cable station.
** Last set, do a drop set [see text at
left for details].
|
|
#8
LOWER
CHEST EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Decline Barbell
Press |
4
|
12, 10, 8, 6 |
|
Decline Cable Flye |
3 |
10, 10, 8 |
|
Flat-Bench DB
Press |
3 |
10* |
|
Exercise-Ball
Push-Up |
2 |
15 |
|
* Do drop set
on last set.
|
|
#9
POWER UP
YOUR BENCH PRESS |
|
EXERCISE |
SETS
|
REPS
|
|
Barbell Bench
Press |
8 |
* |
|
Flat-Bench DB
Press |
4 |
10, 8, 5, 5 |
Incline or Decline
Cable Flye** |
2 |
12 |
|
* 15, 12, 10,
8, 5, 3, 2, 1; pyramid up the weight
each set.
** Rotate incline and decline every
other workout.
|
|
#10
SHOCK ROUTINE |
|
EXERCISE |
SETS
|
REPS
|
|
Swiss-Ball DB
Press* |
4 |
12, 10, 8, 8 |
|
Swiss-Ball DB
Flye* |
3 |
12, 10, 10 |
|
Incline DB Press |
3 |
10, 8, 6 |
|
Parallel-Bar Dip |
2 |
To failure |
|
* Same as the
bench version, except you lie on a
Swiss ball.
|
|
#11
SMITH MACHINE |
|
EXERCISE |
SETS
|
REPS
|
|
Decline Smith
Press |
4 |
12, 10, 8, 8 |
|
Flat-Bench Smith
Press |
4 |
10, 10, 8, 6 |
|
Incline Smith
Press |
4 |
10, 10, 8, 6 |
Smith Push-Up
(feet up)
(compound set with)
Smith Push-Up (feet down) |
2
2 |
12–15
12–15 |
|
#12
HIGH DEFINITION |
|
EXERCISE |
SETS
|
REPS
|
|
Multi-Angle DB
Press |
3 |
18* |
|
Hammer-Strength
Press |
3 |
12-15 |
|
Tri-Set:** |
|
|
|
Pec-Deck Machine |
4 |
12 |
|
DB Pullover |
2 |
12 |
|
Push-Up |
2 |
15-30 |
|
* Adjust the
incline 3 times during set; start at
30 degrees, then 45, then 60. Do 6
reps per angle.
** Like a compound set, except with
three exercises.
|
|
#13
PRE-EXHAUST |
|
EXERCISE |
SETS
|
REPS
|
|
Incline DB Flye |
3 |
15, 12, 10 |
|
Incline Barbell
Press |
3 |
8, 10, 12* |
Pec Deck Flye
(compound set with)
Seated Chest Press |
3
3 |
12
8, 10, 12* |
|
DB Pullover |
2 |
12, 8 |
|
* In this
site, a reverse rep scheme means you
should reverse-pyramid your weights,
starting with a heavy weight first
and going lighter each subsequent
set.
|
|
|
Chest
: Beginner Programme
Chest
: 15-Minute Routine
