Killer Chest Workouts

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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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