🔥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.

FLAT DUMBBELL
FLAT DUMBBELL
Primary muscle group(s):
  • Chest
Secondary:
  • Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

INCLINE BARBELL PRESS

INCLINE BARBELL PRESS
INCLINE BARBELL PRESS

🔥 HOW TO:

  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

HAMMER STRENGTH INCLINE PRESS
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

WEIGHTTED DIPS
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
  • 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

PEC DECK MACHINE
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

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