TOP 5 COMPLETE CHEST WORKOUT

GOAL: Build Chest size
TIME: 60 minutes
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This workout has varying rep ranges to ensure you are targeting all muscle fibres.
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SESSION NOTES
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90 seconds rest between sets.
1-2 Feeder sets (3-4 reps each set) before each exercise.
Keep form super strict.
Push to failure on your last working set.

 HOW TO:

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1. Lie flat on an incline bench and set your hands just outside of shoulder width.
2. Set your shoulder blades by pinching them together and driving them into the bench.
3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
4. Let the weight settle and ensure your upper back remains tight after lift off.
5. Inhale and allow the bar to descend slowly by unlocking the elbows.
6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
8. Repeat for the desired number of repetitions.

 HAMMER STRENGTH INCLINE PRESS

 HOW TO:

• Step 1: Sit on a Hammer Strength incline bench press and adjust seat so that the handles are in line with the middle of your chest.
• Step 2: Grasp handles and sit up straight with core tight and back pressed against the seat.
• Step 3: Press handles up and out to a full arms length just before your elbow locks (don’t completely lock your elbows as it is not good to put so much stress on them) and then return to chest.

 WEIGHTTED DIPS

 Advantages:

• High activation of all three tricep heads
• High activation of chest muscles
• High activation of the anterior (front) and medial (side) deltoids (shoulders)
• If done correctly and with full rand of motion (ROM), can develop strength and mobility through the entire ROM of the shoulder joint

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• Closed kinetic chain exercise (hand is fixed, body moves) – multi-joint, more natural, more functional, requires more co-ordination & stabilisation
• Can assist other exercises with similar muscle group focus (e.g. bench press, shoulder press)
• Can achieve a greater stretch in the bottom portion of the movement compared to the bench press

PEC DECK MACHINE

• Set 1 – 6-8 reps
• Take a 30 seconds break and remove enough weight to do at least 3 but no more than 6 reps
• Set 2 – 6 reps
• Take a 30 seconds break and remove enough weight to do at least 3 but no more than 6 reps
• Set 3 – 6 reps
• Take a 30 seconds break and remove enough weight to do at least 3 but no more than 6 reps
• Set 4 – 6 reps
• Take a 30 seconds break and remove enough weight to do to do at least 3 but no more than 6 reps