Chest Bodybuilding Workout
Filed under: Bodybuilding Tips, Bodybuilding Workout, Training Tips, workout routine
If you’re looking for a balls out, bodybuilding workout for your chest that’ll make it impossible for you to lift your arms above shoulder level then you’ve come to the right place…
I’m going to tell you about the most most lethal two exercise combination I know of that is sure to inject your chest with some instant growth and quite possibly the best chest pump you’ve had in years!
We’re going to start out this chest bodybuilding workout with a good warm up obviously… BTW I’m going to make this particular post for peeps that are hitting the weights in the gym. Some where down the line if there’s interest I’l write up a post for a a home gym chest bodybuilding workout.
I digress.
I like to begin my chest bodybuilding workout with a warm up of an exercise that will both allow me to push some decent weight and at the same time get a good squeeze at the top of the movement… for me that means hammer strength machine chest presses. Not the one where you lie down on your back skippy but the one where you sit up and press the weight right in front of you. If you’re gym doesn’t have hammer stength machines, you’re working out at a sissy gym.
At the end of this warm up I get in at least one good working set if not two. I usually do 10 reps on the first set and if I’m feeling it, I’ll bum up the weight for a set of 6-8 reps
So we’re all warmed up with some good hammer strength machine chest presses and now it’s time to obliterate your chest with this lethal 2 exercise combo for your chest. I highly recommend you do a compound set meaning one right after the other with no break in between to take full advantage of this chest bodybuilding workout.
The first half of the compound set is a set of close-to-flat bench flyes… I call them close-to-flat bench flyes because I don’t do any type of pressing movement on a flat bench. I know the flat bench press is “king” and the big ego lift and all kinds of other garbage but it also ruins shoulders so I personally don’t do them and yes my shoulders are pretty jacked up. So I don’t do flat… I lift up the bench one or two notches so it’s at a very low incline instead of flat. Much better on the shoulders.
You follow up 10 reps of some flyes with some close-to-flat dumbell or barbell bench presses. By doing the flyes before the bench presses, you pre-exhaust your chest and weaken it considerably for the bench presses. Reach deep and find out what you’re made of because when your chest feels like it’s going to pop open like an over-inflated balloon that’s when growth takes place… that’s when you’ve got to man up and bust out a few more reps.
3 sets of 20 reps
After that monster compound set of chest flyes and chest presses to begin your chest bodybuilding workout I move onto weighted dips. If you’ve never done them before, weighted dips aren’t for sissies. I’ve intentionally packed this bodybuilding workout with exercises that induce huge pumps and allow you to really squeeze your chest at the top of every movement provided you can take the pain!
3 sets of 6-8 reps
I usually follow up the weighted dips with one of two exercises depending on how I feel. If I can’t press anymore weight I do cable cross overs to squeeze every last bit of blood into my chest. If I feel like I can still press even a little weight I opt for elevated (prop your toes up on a bench or something) push ups. both are a great way to end your workout.
Believe me that’s a chest bodybuilding workout that’ll induce growth out of the most stubborn chest out there! Give it a try and let me know what you think.
Popularity: 58% [?]
Leave a Reply