If you’re tired of the same old chest workout, then this one is right up your alley. New tricks from the Blessed Aesthetics team that will challenge even the best bodybuilders!
Gabe Tuft, founder of Body Spartan, met up with Ronnie Connant and the team from Blessed Aesthetics to knock out a chest workout. BE rep Tor Terry, brought some new tricks to the table that challenged the minds and strength of all of them.
This chest workout broke all the rules and started with flies. By pre-exhausting the pec muscles this way, the rest of the workout simply couldn’t be about the weight. It had to be about form, mind muscle connection and chasing the pump. Tor kept changing grips, techniques, and tossed in some series stabilizer muscle work that threw everyone for a loop. When everyone was good and fried, he finished it off with a crazy super set that involved new rep cadence for cable flies and a super set that required some series core strength and focus.
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The Blessed Aesthetics Chest Workout
Incline Dumbbell Flies
For the super set at the end, you will need two EZ curl bars without any weight on them. The goal here is to work on stabilization while frying your pecs at the same time. Use the same grip you would with a regular fly and concentrate on keeping the bars totally level, not letting one drop or become un-aligned. Don’t rush these, go slow and focus on the burn.
| Set | Super Set/Drop Set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 18 | 2 minutes |
| 3 | No | 16 | 2 minutes |
| 4 | No | 12 | 2 minutes |
| 5 | No | 10 | 2 minutes |
| 6 | Yes. EZ curl bar flies. | 8/20 | None during super set. 2 minutes to next exercise. |
Incline Smith Machine Press – two grips
Start with a standard grip on this and be sure to soft-lock at the top to keep constant tension on the chest muscles the whole time. Keep your shoulders pinned back and take the delts out of the movement. Focus on only recruiting the pec muscles. Then, on the last set, we’ll reverse the grip as shown. Make sure you are stable and you may even want to recruit a spotter to help twist the bar at the end into it’s locked position. You’re gonna be fried so better safe than sorry. Remember, butt stays in the seat and doesn’t lift up. Minimize the arch in your back as well.
| Set | Super Set/Drop Set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 18 | 2 minutes |
| 3 | No | 16 | 2 minutes |
| 4 | No | 12 | 2 minutes |
| 5 | No | 10 | 2 minutes |
| 6 | No – Reverse grip, use lighter weight | 15-20 | 2 minutes to next exercise. |
Seated Cable Flies Super Set with Tor Terry Foam Roller Push-ups
Use a bench and sit straight up for the cable flies. You will pull down to your side with the cables keeping your shoulders and traps low – basically, don’t let them move or rise up. The rep cadence or tempo will be a 5 second count pulling down and a 5 second count on the negative motion. Then, you will do three explosive reps as shown in the video, then back to the 5 count reps. You will do a total of 5 rounds of this. One full round is considered “a single rep” in the table below. Immediately after that you will set a Bosu Ball on the ground with the round part up and set two foam rollers in a diagonal pattern as shown in the video. Do push-ups to failure with these.
On the following set, you will flip the Bosu Ball over so the round part is facing down. This will increase the amount of core stability needed.
| Set | Super Set/Drop Set | Reps | Rest |
| 1 | Yes | 5 (full cadence)/failure | 2 minutes |
| 2 | Yes | 5 (full cadence)/failure | 2 minutes |
| 3 | Yes | 5 (full cadence)/failure | 2 minutes |
Seated Cable Flies Super Set with explosive push-ups
The seated cable fly is the same as the previous exercise. However, the push-ups will be explosive. Set two dumbbells in front of you. The goal is to launch yourself into the air on the positive motion, get your hands above and in line with the dumbbells and then return to the starting position before your face meets the floor. No Bosu Ball or foam rollers on this one guys – unless you’re seriously insane 
| Set | Super Set/Drop Set | Reps | Rest |
| 1 | Yes | 5 (full cadence)/failure | 2 minutes |
| 2 | Yes | 5 (full cadence)/failure | 2 minutes |
| 3 | Yes | 5 (full cadence)/failure | 2 minutes |
Blessed Aesthetics Chest Workout Wrap Up
Although not our typical Body Spartan workout, this one definitely threw us some swerves and left us with a massive pump and feeling incredibly fatigued. The last two chest workout exercises almost felt like cardio but forced some serious blood into the pecs. It also worked the core, which is something a lot of seasoned bodybuilders neglect, just due to their experience level.
For more information on the Blessed Aesthetics crew, or to check out their apparel, head over to www.blessedaesthetics.com.
