3D Chest Workout
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1. Incline Pec Deck.
4 supersets in total:
x 15 reps
x 12 reps
x 10 reps
x 8 FULL STACK to failure *aim*
Superset each set with flat pec deck x15 reps (medium weight)
2. Incline Barbell Press.
5 supersets increasing weight each set for strength and size in upper chest:
x 15 reps
x 12 reps
x 10 reps
x 8 reps
x 6 reps
Superset each set with REVERSE GRIP incline dumbbell press x12 reps.
3. Cable Crossover.
4 supersets in total:
x 15 cable crossovers
x 12 DEEP & WIDE incline flyes.
4. Flat bench.
5 sets x 10
*Limited rest period* work for 30 seconds, rest for 30 (like speed interval training).
Summary:
A total of 7 exercises that focuses on stretching your muscle fibres to produce a thicker, wider and ultimately stronger chest. The workout prioritises flye movements to thicken your chest, as opposed to a session of just pressing. Many people neglect the inner chest as their too obsessed on "how much you benching BRO?"
The first press movement is incline as it builds a deeper shape to your upper chest, and ultimately is much harder/productive than flat bench. The addition of REVERSE incline flyes really helps stretch the muscle fibres.
The seventh and final movement, flat bench will be performed at your most fatigued. By doing this you will be performing the strongest chest angle at your weakest point, think of this like a pre-exhaust. At the end of week 5/6 when you change up your routine start with flat bench and notice how easy it feels!
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Published on May 7, 2013
