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WORKOUTS
EXPLAINED
CHEST WORKOUT
Before we hop in I want you to give
5 Tips to Get the Most Out of These Chest Workouts
Before we get into the workout routines themselves, here are

a few tips to help you get the most out of your chest training.
1. Use compound exercises to train your chest muscles.

Your primary aims in your chest workouts are to lift heavy
weights and progressively overload your pecs.
Unsurprisingly, the best exercises for achieving these are

compound exercises like barbell and dumbbell bench press,
flat and incline bench press, and dips.
Machine, cable, and dumbbell flyes can have a place in your

program, but heavy pressing should be your bread and butter.
2. Use heavy weights.
As a natural weightlifter, your number one goal should be

getting stronger.
So long as you make that your primary focus in your training,

you’ll have no trouble with chest hypertrophy.
What’s the best way to get stronger?
Lift heavy.
And by “heavy,” I mean working primarily with weights in the

range of 75 to 85% of your one-rep max (1RM), or in the range of
8 to 10 (~75%) to 4 to 6 (~85%) reps.
High-rep sets also have a place in your training, but the majority
of your time should be spent training in these rep ranges.
3. Increase your weights over time.
If you stop getting stronger, you’ll eventually stop getting

bigger.
That’s why you must make progressive overload the key

focus of your training.
You can do all the fancy training techniques you want, but if
you’re not adding weight to the bar over time, you’re going to
struggle to gain muscle effectively.
4. Train both the upper and lower portions of your chest.
If you want to build a powerful and proportionate pair of pecs,

you need to target both “heads” of the pectoralis major: the
sternocostal head, or the mid- and lower chest, and the
clavicular head, or upper chest.
While all exercises that involve one do, to some degree,

involve the other, research shows that the incline and reverse-
grip bench press are fantastic exercises for emphasizing the
upper portion of the chest, whereas the flat bench press and
dip are better for targeting the mid- and lower portions.
5. Make sure you’re eating enough calories and protein.
In order to maximize muscle and strength gain, you need to

maintain a mild calorie surplus.
That is, you need to eat about 110% of your total daily energy
expenditure (TDEE) every day.
The reason for this is a calorie surplus optimizes your body’s

“muscle-building machinery,” so to speak, greatly enhancing
your body’s ability to recover from and positively adapt to your
training.
That’s not all, though—you need to eat enough protein to allow

your muscles to recover, repair, and grow effectively, too.
Now The Best Chest Workout for Men
I hope by now it’s clear that building a big, strong,

proportionate chest doesn’t have to be complicated.
It more or less comes down to getting as strong as possible on a

handful of effective pressing exercises, and that’s exactly what
you’ll be doing in these workouts.
Just remember to do a thorough warm-up before each

workout and rest 2 to 3 minutes between each set.
Why ? The barbell bench press is one of the single best exercises
for building almost every major muscle in your upper body,
including your pecs, triceps, and deltoids. This is why almost all
well-designed chest workouts are built around heavy benching.
How ? Lie on a flat bench with your feet flat on the floor,
directly under your knees. Pull your shoulder blades
together and down, and without lifting your butt or
shoulders off the bench, slightly arch your back. Grab the
bar with your hands slightly wider than shoulder width
apart, take a deep breath, brace your core, and unrack the
barbell.
Bring the barbell to the middle of your chest, making sure to
keep your elbows tucked at about a 45-degree angle relative
to your body. When the bar touches your chest, explosively
press the bar back to the starting position.
All right so chest exercise number 2 is going to be a

seated
cable press so i've been doing this movement consistently in
my own chest workouts for over 5 years now I originally
started doing it to work around an elbow injury

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WORKOUTS

Before we get into the workout routines themselves, here are

1. Use compound exercises to train your chest muscles.

Unsurprisingly, the best exercises for achieving these are

Machine, cable, and dumbbell flyes can have a place in your

2. Use heavy weights.

As a natural weightlifter, your number one goal should be

So long as you make that your primary focus in your training,

And by “heavy,” I mean working primarily with weights in the

3. Increase your weights over time.

If you stop getting stronger, you’ll eventually stop getting

That’s why you must make progressive overload the key

4. Train both the upper and lower portions of your chest.

If you want to build a powerful and proportionate pair of pecs,

While all exercises that involve one do, to some degree,

5. Make sure you’re eating enough calories and protein.

In order to maximize muscle and strength gain, you need to

The reason for this is a calorie surplus optimizes your body’s

That’s not all, though—you need to eat enough protein to allow

Now The Best Chest Workout for Men

I hope by now it’s clear that building a big, strong,

It more or less comes down to getting as strong as possible on a

Just remember to do a thorough warm-up before each

All right so chest exercise number 2 is going to be a

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