Chest workout with Mike Rabbit

August 19, 2020

Here's a fast chest workout that will get you a giant pump in under an hour.

Short on time and need the best chest workout possible? We've got you covered and in under an hour.

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Dumbbell incline press

Incline dumbbell press for chest workout

Most of the time, when you're in a hurry to get your workout done, the bench press is always full. Dumbbells are the quick and easy alternative. If you can't find an incline bench or adjustable bench, go ahead an use a flat bench. Either one will work for this exercise.

Focus on getting controlled reps and adding weight each set. We want to push to failure so choosing a weight is important on every set for this chest workout.

Failure means we are pushing as hard as we can, but the muscle just won't respond and we can't finish the movement. We want to pick a weight where we can just barely get all the reps, with the last few being a struggle.

Exercise	Set	DS	SS	Reps	Rest time (min)
Dumbbell incline press	1	—	—	20	2
	2	—	—	18	2
	3	—	—	16	2
	4	—	—	14	2

Incline Hammer Strength Press

Incline hammer strength press for the best chest workout

Best chest workout with forced reps

If you don't have an incline Hammer Strength press machine, you can use a Smith Machine OR you can go old school and grab an incline barbell bench press.

Take note with this exercise, Gabe is spotting Mike Rabbit on his last few reps with his heaviest weight. He's using just enough assistance to keep Mike's momentum going and still allowing him to work. Forced repetitions are a way to help fully exhaust every muscle fiber possible.

The trick is to only perform forced reps on the last few reps. Usually 4-5 forced reps is all you need on a 10-15 rep set. Any more, and you're not allowing the guy/girl performing the exercise to work hard enough.

Exercise	Set	DS	SS	Reps	Rest time (min)
Incline Hammer Strength Press	1	--	--	20	2
	2	--	--	18	2
	3	--	--	16	2
	4	--	--	14	2

Low incline flies

The best chest workout with low incline flies

This is an angle that isn't used very often. When we think of the best chest workout, we usually think of flat bench, decline bench, and then 30-45 degree incline flies. When was the last time you did a low-incline angle like the one shown here? Probably never.

Part of spurring new muscle growth is trying new exercises you haven't done previously. If you want the best chest workout possible, it's time to mix it up then.

We're only doing one set of these to get the blood into the outer connection of the pecs and warm them up for the next exercise. Don't skimp on effort, weight, or the contraction though!

Exercise	Set	DS	SS	Reps	Rest time
Low-incline flies	1	—	—	20	None

3-motion chest press/fly

Position 1: Chest fly

Position 2: Standard dumbbell press

Position 3: Hammer grip press with elbows tight.

This is a unique exercise in that there are three combined movements that you will rotate through. First, start with a standard dumbbell chest fly, like the previous exercise. Then, as you raise the dumbbells to the overhead position, begin to rotate them so you're ready to do a normal dumbbell chest press next. Finally, as you finish the press movement, rotate your hands/wrists to a hammer grip and do a tight elbow chest press.

It may be best to review the video on this one. We've included a link to the video below that starts right at the 3-motion chest press/fly movement. The video thumbnail image may look the same as above, but it will begin playing at the 0:59 second mark:

Exercise	Set	DS	SS	Reps	Rest time (min)
3-motion chest press/fly	1	—	—	18	1
	2	—	—	15	1
	3	—	—	12	1

Single arm decline Hammer Strength press

For this variation, rotate your body slightly towards the handle that you are using. The goal here is to use a slight, across-the-chest motion. This targets the pecs at a slightly different angle and will help ensure you walk out with a killer pump!