Many of us look forward to training chest, and if you're like me, you might even consider Monday the holy day of pec training.
If you seek ultimate chest gains and the kind of workout that will challenge your skills, keep reading—this pec workout is for you. Rookies be warned: This one won't be easy. With over 400 reps in less than 45 minutes, this is a chest workout for serious iron-game devotees.
Pec-Deck Fly
With this first exercise, you're really accomplishing two things: First, you're establishing a mind-muscle connection, feeling the pecs work so you'll know the reps you do are quality ones. Second, you're forcing blood to the area you want to build and stretching the muscle, so you can maximize the pump and build a chest to stretch any shirt.
You know the form on this exercise, so I won't bore you with the details. What makes this exercise a beast is the sheer number of reps in each set. Serious weight for 25 reps is no joke!
Choose a weight you know will be challenging. Then, sit down, rep it out, and feel the stretch and contraction in your pecs as you prep your muscles for what lies ahead. Rest 60 seconds between sets.
Incline Barbell Bench Press
Barbells allow you to load up the weight so you're overloading the muscles. Using a free weight instead of a machine forces the pecs to stabilize the bar while you work. The inclined angle targets that elusive upper shelf on your pecs. So, keep your shoulders back and make sure you're feeling it in the right muscles.
This is a tough rep scheme, so grip the bar, use a full range of motion, and power up that weight. Unleash the beast you're trying to become. Load more weight after each set to push yourself on every rep.
A word about that last rep, the single. Don't do a max. Your pecs will be taxed. Load up a weight you feel confident you can push. Take a lift-off and spot to be safe. Rest 90 seconds between sets so you have enough recovery to hit it hard.
Flat Dumbbell Bench Press
Dumbbells force each side to do its own share of the work. They also allow for a better range of motion. You've already focused on power—now focus on making those muscles grow.
Using a wide variety of rep ranges gets all the muscle fibers to join the party. At 40 reps, you're starting fairly light on the weight, but don't be afraid to load up more weight with each drop in reps. Rest 60 seconds between sets.
Incline Dumbbell Fly
Ideally, use a different angle for this than you did on the barbell press. The different angle will challenge your pecs in a different way.
This rep scheme is the opposite of the previous exercise. This time, as the reps go up, the weight comes down. Although it's tempting to speed through the reps, slow down and focus on feeling that muscle work. Don't just count your reps—make each rep count! Rest 60 seconds between sets.
Seated Machine Chest Press
If you don't have a seated chest press machine at your gym, use a resistance band and wrap it around an upright bar, or use a cable cross-over machine. Pressing horizontally is easier on your delts and tougher on your pecs, so keep your chest up and arms level.
Using a machine or band restricts the motion through your shoulders, so you can just focus on doing the work with your pecs. This is a lot of volume, but keep that rest to 60 seconds. You're on the home stretch now. Stay strong!
Push-Up
The good news is push-ups are the final exercise of this monster workout. Even better news? You get to do 100 total. You're welcome.
If you've been working hard, your muscles should be gassed at this point. To get through 100 grueling push-ups—without cheating—just start cranking out reps, performing as many good push-ups as you can until you reach failure.
Rest for 30 seconds, then pick up where you left off. Every time you hit failure, rest for 30 seconds, and keep counting. Keep going until you make it to that 100th and final rep of the day!
