Strictly Chest Workout
| The Strictly Chest Workout | Working your chest out is essential for looking good and feeling fit. It is simple and can significantly make you look bigger if you stick to a strict regime. Do this workout two times a week and you will soon be much stronger. | |
| Equipment Needed | Bench Press (preferable one that can be inclined or declined) and Dumbbells. | |
| Exercises | Exercise Information and Tips | Rep Information |
| Push Ups | Quick warm up set of push ups to get your blood pumping and to relieve tightness. | Complete 1 set of 20 reps. |
| Standard Bench press | Increase weight by 5 pounds between each set. | Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between. |
| Rotating Dumbbell Bench Press | Almost the same as Standard Bench; however, the dumbbells require extra stabilization effort. Increase weight by 5 pounds between each set. | Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between. |
| Decline Bench Press | Isolate your lower pecs more than standard bench press. Increase weight by 5 pounds between each set. | Complete 3 sets of 16, 14, 12 reps, with 1 minute rest in between. |
| Dumbbell Flys | Stretch out and further work your chest here. Use heavier weight than you normally would with the lower reps. Increase weight by 5 pounds between each set. | Complete 3 sets of 8, 6, 4 reps, with 1 minute rest in between. |
| Incline Bench Press | Work yet another different part of the pec (upper pec this time). Increase weight by 5 pounds between each set. | Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between. |
| Burnout! | Go back to Standard Bench, lower the weight significantly from what you normally do, and max out your reps. | Complete 2 sets of max reps, with 1 minute rest in between. |
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