Brutal Chest Workout

Gabe, Howard and Brandon get brutal with a brand new, killer chest workout.

Loaded with super sets and drop sets, this chest workout is definitely one to add to your arsenal!

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Get the right gear for your chest workout

Wrist supports are helpful if you have any issues with your wrists and will also help you stabilize the weights during this chest workout. If you are looking for a good supplement, you should go with creatine. This will help with recovery and have endurance during the workout.

The rest of the chest workout is below but first, have a quick look at our shredding programs!

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Flat Bench Dumbbell Press

dumbbell chest press

Start off with a lower weight and higher rep range, allowing you to slow down the movement and make the mind muscle connection. Followed by your three working sets, increasing the weight in this reverse pyramid (Increasing the weight and gradually dropping the reps) with a drop at the end.

Set Drop set Reps Rest
1 No 20 2 minutes
2 No 15 2 minutes
3 No 12 2 minutes
4 Yes 12 None
Yes 8 2 minutes next exercise

Seated Hammer Press Super Set With Pec Deck Flys

hammer strength chest workout

Machine Flies Chest Workout

With this super-set, we want to focus on scapular retraction and keeping our shoulders pinned on the backboard with our chest out. This insures that you do NOT engage your anterior deltoids and therefore keeping the tension in your chest. We want to combine strength (lower reps and heavy weight) of the Hammer Press with endurance(lighter weight and high reps) on the pec-deck. This will allow us to maximize muscle fiber growth and expansion.

Set Super set Reps Rest
1 Seated Hammer Press/Peck Deck Flys 20/20 2 minutes
2 Seated Hammer Press/Peck Deck Flys 15/20 2 minutes
3 Seated Hammer Press/Peck Deck Flys 12/20 2 minutes
4 Seated Hammer Press/Peck Deck Flys 10/20 2 minutes next exercise

Standing Hammer Press Super Set With Cable Flies

Standing Hammer Press

Standing Hammer Press Chest Workout

cable flies chest workout

Keep the pump going by jumping into the Standing Hammer press allowing you to focus more on the upper chest but still feel the burn from the seated Hammer press. Then we are going to super-set with Standing T-flys for reps so that we fatigue muscle fibers in your lower chest and burn out. The T-flys will burn, but mechanically should still be achievable.

Set Super set Reps Rest
1 Standing Hammer Press/T-Flys 20/20 2 minutes
2 Standing Hammer Press/T-Flys 15/20 2 minutes
3 Standing Hammer Press/T-Flys 12/20 2 minutes
4 Standing Hammer Press/T Flys 10/20 2 minutes next exercise

Incline Dumbbell Close Neutral Press Super Set Incline Flies

incline neutral dumbbell press

incline neutral press

incline dumbbell flys

At this point of the workout you should be battling muscle fatigue. We are going to end with complete muscle failure by super setting the dumbbell close neutral press and dumbbell flys. Similar to the seated Hammer press, you want to focus on pinning your shoulders to the backboard and keep your chest out. This will allow you to focus the last bit of strength you have into your inner and outer chest and completely burning out.
Set Super set Reps Rest
1 Incline Neutral Press/Incline Dumbbell Flys 12/10 2 minutes
2 Incline Neutral Press/Incline Dumbbell Flys 12/10 2 minutes
3 Incline Neutral Press/Incline Dumbbell Flys 10/8 2 minutes
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