Epic chest workout

Ready for a chest workout that will put some serious size on your pecs?

In this episode of BTS84, Gabe and Howard hit Stan Bennett’s Gym in Santa Rosa for a monstrous chest workout that leaves both the guys exhausted. We also get an update on maintenance meal planning, the Unleashed Bulking Program, and a trip to the grocery store to shop for the upcoming cooking show. Bet you can’t guess the recipes!

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Quick tip for this chest workout

One of the supplements that Gabe and the entire team advocate for this chest workout (or any workout) are BCAA’s (branch chain amino acids). They’re designed as an intra-workout supplement.  In other words, they’re designed to be consumed over the course of your workout with the best time to “sip” them being immediately after you complete a set. This offers the quickest delivery of amino acids to the blood stream and helps to keep you in an anabolic state. Here’s a quick link to the BCAA’s that Gabe and Howard both prefer. They’re cheap, they taste great, and they have all the aminos you’ll need:

Chest workout exercise 1: Hammer Strength Press

We use a flat/decline and upright Hammer Strength Press for this chest workout exercise. Most gyms have this. If they don’t, you can substitute any other Hammer Strength chest machine OR even the standard machine bench press, if you need to. Be sure to keep your elbows flared and your traps pushed down. Don’t allow your traps to engage and raise your shoulders. This adds momentum to the lift and is basically cheating.

Chest workout exercise 2: Incline Dumbbell Press – standard OR champagne style

For this chest workout exercise, Gabe opted to use a standard dumbbell press due to a shoulder injury in his anterior deltoid. Howard however, used a modified dumbbell press called “champagne’s”. Start with the weights on your chest with palms facing in. Keep the dumbbells touching for the entire press movement and also try to flare your elbows to use more of your pecs, rather than your triceps.

You’ll notice in the chest workout video above, Gabe attempted to get 12 reps at 110lbs after that massive drop set on the previous exercise. He only got 6 reps. We’ve included the workout as it was planned below, so that you can follow along. There’s no shame in trying to go heavier and not meeting your goal. That just means you are trying to push yourself. Gabe decided to drop the weight on the next set and ended up getting more reps than needed. The goal here is to increase the weight slightly on each set.

Chest workout exercise 3: Cable flies super set with single arm side press on Hammer Strength machine

For the next chest workout exercise, we’re following Howard’s lead on this. Each set of standing, decline cable flies will be super set with side presses on the Hammer Strength machine. To do these properly, we recommend you watch the chest workout video above and refer to Howard’s instructional tips.

Chest workout exercise 4: Pec Dec Drop Set

For the next chest workout exercise, we’re following Howard’s lead on this. Each set of standing, decline cable flies will be super set with side presses on the Hammer Strength machine. To do these properly, we recommend you watch the chest workout video above and refer to Howard’s instructional tips.

Chest workout final thoughts

No matter how hard the set gets, it’s imperative to always use good form. This is so that we focus on the targeted muscle group, which is the pecs in this case. We’re big advocates of pinning your traps back and flaring your elbows on press movements and flies so that you fully engage the pecs and take out the secondary muscle groups as much as possible. Go hard but focus on the mind-muscle connection with your movements. Here’s the link to the BCAA’s again so that you can be prepared for your workout: