Amazing reader, today I have some exceptional chest workouts for those willing to get adventurous while losing fat and building those muscles. Check them out!
Warm-up:
- Push-ups: 10-15 reps
- Dips: 1-15 reps
Superset both these exercises for a total of 3-5 sets. Loosen up. Do some stretching and arm circles. You really want to warm up nicely.
1st up: Incline bench at level 5 (almost shoulder press)
- Incline dumbbell chest press: 6-8 reps, in a fly motion starting slightly wide and bringing it together as you reach the top.
- Incline dumbbell flies: 10-12 reps, lighter weight, get the stretch and then the flex. Don’t go all the way to top, keep the tension on your chest.
Superset these two exercises for 3 sets with 60-90 seconds rest in-between.
2nd up: Incline bench at level 4
- Incline dumbbell chest press: 6-8 reps, in a fly motion starting slightly wide and bringing it together as you reach the top.
- Incline dumbbell flies: 10-12 reps, lighter weight, get the stretch and then the flex. Don’t go all the way to top, keep the tension on your chest.
Superset these two exercises for 3 sets with 60-90 seconds rest in-between.
3rd up: Incline bench at level 3
- Incline dumbbell chest press: 6-8 reps, in a fly motion starting slightly wide and bringing it together as you reach the top.
- Incline dumbbell flies: 10-12 reps, lighter weight, get the stretch and then the flex. Don’t go all the way to top, keep the tension on your chest.
Superset these two exercises for 3 sets with 60-90 seconds rest in-between.
4th up: Incline bench at level 2 (almost a flat bench)
- Incline dumbbell chest press: 6-8 reps, in a fly motion starting slightly wide and bringing it together as you reach the top.
- Incline dumbbell flies: 10-12 reps, lighter weight, get the stretch and then the flex. Don’t go all the way to top, keep the tension on your chest.
Superset these two exercises for 3 sets with 60-90 seconds rest in-between.
5th up: Mid-chest superset
- Flat bench press: 6-8 reps
- Push-ups: till failure
Superset these two exercises for 3 sets with 90 seconds rest in between.
6th up: Decline superset
- Decline bench press: 8-10 reps
- Hands on bench with feet on floor push-ups: till failure
Superset both these exercises for 3 sets with 90 seconds rest in between.
7th up: Lower-chest superset
- Dips: 8-10 reps
- Decline cable flies: Cables start up high. You are pulling straight down, targeting the lower part of the chest. Aim for 35 reps either in a drop-set or straight-through-set. SQUEEZE on every one.
Superset both these exercises for 3 sets.
Lastly: Get the stretch and flex!
- Dumbbell pull-overs: 10-12 reps
- Dumbbell flat bench flies: 10-12 reps, partial range of motion
Superset both these exercises for 2-3 sets.
I trust that you’ll enjoy these extreme chest workouts. I eagerly await your results!
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