Try this off-season chest workout to build some serious mass and muscle belly
On-season and off-season training are two completely different animals. If you’re on a contest circuit year round or need to be photo shoot ready year-round, then you may need to modify this workout a little bit. Our off-season chest workout focuses a little more on muscle strength training than our average workouts. We’ll hit some lower reps to recruit the fast twitch muscle fibers and also to build up some strength. We don’t stop there though. Once we’ve burned out our fast twitch fibers and done some strength movements, we’ll be laying waste to our slow twitch fibers with a few drop-sets. No Body Spartan workout is complete unless we’ve fully exhausted every muscle fiber possible.
In this chest workout, even though we’re focusing on strength movements in the beginning, it’s still vital to use proper form and make the mind muscle connection. At no point do we ever just “move weight”. Every exercise and every movement is carefully executed with proper form to keep the targeted muscle group (your chest muscles) under tension the whole time.
Soft lock for bigger chest muscles
One of the exercises we’ll be doing is the decline bench press and we’ll be incorporating a “soft-lock” into this movement. A soft lock is where you do not return the bar to it’s full starting position and lock out the arms. By stopping the movement just before you would usually lock out, you keep constant tension on the chest muscles. Also, be sure not to pause at the top of the movement to recover on every rep. Rather, as soon as you reach your soft lock, instantly begin your negative motion and begin bringing the bar back down to your chest in a controlled movement.
Keeping constant tension on your muscles is one of the secrets of pro-bodybuilders. You will exhaust your muscle fibers more quickly, however – as you incorporate this technique more and more you will gain not only strength but massive amounts of size. Your muscles will be working harder than ever before and in turn, as long as your nutrition is on point, they’ll be growing to match the work you’re putting in.
Body Spartan Off-Season Chest Workout
Stick to the rep scheme and adjust the weight as needed for your level of experience.
Decline Barbell Bench Press
| Set | Drop Set | Reps | Weight | Rest |
| 1 | No | 20 | 135 lbs | 1 minute |
| 2 | No | 15 | 225 lbs | 2 minutes |
| 3 | No | 12 | 315lbs | 2 minutes |
| 4 | No | 8 | 365 lbs | 3 minutes |
| 5 | Yes | 5 | 405 lbs | None |
| Yes | 10 | 315 lbs | None | |
| Yes | 12 | 225 lbs | None | |
| Yes | 15-20 | 135 lbs |
Flat bench dumbbell flies
| Set | Drop Set | Reps | Weight | Rest |
| 1 | No | 12 | 55 lbs | 2 minutes |
| 2 | No | 12 | 60 lbs | 2 minutes |
| 3 | No | 12 | 65 lbs | 2 minutes |
| 4 | Yes | 12 | 65 lbs | None |
| Yes | 12 | 50 lbs | None | |
| Yes | 12 | 40 lbs | None | |
| Yes | 15 | 30 lbs | None |
Incline bench Free Motion flies
| Set | Drop Set | Reps | Weight | Rest |
| 1 | No | 20 | 30 lbs | 2 minutes |
| 2 | No | 18 | 40 lbs | 2 minutes |
| 3 | No | 15 | 50 lbs | 2 minutes |
| 4 | Yes | 12 | 60 lbs | None |
| Yes | 12 | 50 lbs | None | |
| Yes | 12 | 40 lbs | None | |
| Yes | 15 | 30 lbs | None |
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Incline bench Smith Machine press super set with standing cable flies
In the super set / drop set column, the first number for the reps and weight will be for the incline Smith Machine press. The second number will apply to the standing cable flies. Remember, there is NO REST in between sets for drop sets and super sets. The rest period listed is for when the ENTIRE super set is completed (both exercises).
| Set | Super Set / Drop set | Reps | Weight | Rest |
| 1 | Super set | 20 / 20 | 185 lbs / 70lbs | 2 minutes |
| 2 | Super set | 15 / 15 | 205 lbs / 70 lbs | 2 minutes |
| 3 | Super set | 15 / 15 | 225 lbs / 70lbs | 2 minutes |
| 4 | Drop set | 12-15 | 225 lbs | None |
| Drop set | 10 | 185 lbs | None | |
| Drop set / Super set | 10-20 / 15 | 135 lbs / 50 lbs | None |
As an alternative to the standing cable flies shown in the photos above, you can swap them out for a standing decline cable fly. These are demonstrated in the video below (you’ll want to stick to the rep scheme in the table above):
Dips
| Set | Drop Set | Reps | Weight | Rest |
| 1 | No | 15-30 | None | 1 minute |
| 2 | No | 15-30 | None | 1 minute |
Chest workout recap
At this point your chest should be so fried that there’s absolutely no hope you’ll be able to get your arms above your head to wash your hair. That being said, before you leave the gym, and directly after you finish that last set of dips, spend a few minutes in the mirror just flexing your chest muscles. This was one of Arnold’s favorite things to do. Your chest muscles are pumped full of blood and you have a full mind-muscle connection with them at this point. By flexing them for a minute or so at a time you will continue to force blood into the muscle cells and retain your pump.
Now, as soon as you’re done, take advantage of that anabolic window and go slam your protein shake with some simple carbs. Our favorite is about 50-60 grams of high quality protein mixed with about 80 grams of carbs from Maltodextrin carb powder. We usually pre-blend this in our blender at home and shove it in a protein shaker cup in our bags. Just make sure that bad boy is sealed tight. No one likes protein shake splattered all over their bag and gym gear.
Try this workout and let us know what you think!
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15 Responses to “Chest workout for massive pecs”
Patrick SanMiguel
One word INSANE! Can’t lift my arms.
jason hudson
Im so glad i came across you guys on my facebook page I’ve never had such a big pump in my chest before since I started lifting your guys workouts are awesome keep them up and thank you
Gabe Tuft
Glad you like ’em! Thanks for the positive words! Don’t have much for you on the bloated stomach except it may be a possible food allergy. Try cutting out wheat/gluten and see if that helps!
Thanks!
jason hudson
Patrick, just a quick question for ya, have u ever had to deal with a bloated stomach if so what are some steps i can take to get it down thank you in advance
Jason Hudson
Ok ill do that gabe thank you again
Anthony
Found Body Spartan on FB and I just did this workout and it my pecs feel so pumped and full I could barely finish off the cable flys because I could not squeeze my pecs anymore! I was unable to superset the smitachine incline and cable flys because at my gym it’s crowded and to far from each other so had to tweak it a little but great workout!
Gabe Tuft
Glad you liked the workout bro! Yeah – sometimes those supersets are tough. As long as you tweak it to use what’s there and you get a good pump, that’s all that matters!
Michael Buchanan
My wife and I just finished this workout. We had to modify slightly due to a crowded gym, but all and all, a very good workout! I haven’t sweat while working out in quite sometime. My sweating is normally during cardio. But today while doing this workout I SWEAT!!!!! Will be buying the complete Spartan guide. Thanks very much for your program. #gainscomingagain
Gabe Tuft
Hey Michael! That’s great! Glad to hear this did it for you and we’re looking forward to seeing your progress with the Genesis program!
Josh
INTENSE! In my opinion most negative comments out there about this routine and other routines out there, are due to other factors. When done correctly and with focus and intensity (muscle and body connection along with form, contraction, etc), it’s nearly impossible to not get a good workout. For me personally, this routine destroyed my chest and secondaries! THE best chest pump I’ve ever had for such a long period of time. I followed this routine to a “T”, until I got to the dips. I was so beat up I could only do a couple reps of dips, but still finished 2 sets. I loved it. Keep up the great work Body Spartan!
Gabe Tuft
Good stuff Josh. You nailed it with the correct form and focus. Keep crushin’ it!
Frankie
Crazy workout. I finished this workout about an hour and a half ago and I can barely lift my arms. Being that this was my high intensity workout I was unable to complete the workout in its entirety. I was doing good until I got to the incline bench / standing cable crossover. I was tapped out after the third set. I attempted the dips and could barely hold myself up. At that point I figured it would be a good idea to call it for the day before I get hurt. All in all this was and outstanding workout and I plan on keeping with it and seeimg how far I can push myself.
Jon
Cycling through some of your older workouts and came across this one. It’s a good fucking workout! I’m feelin’ that pump man, feelin’ it! Thanks for all you guys do, you’re awesome!
Canadian Vet
Gabe,
I am retired Canadian Forces and used to work out religously between deployments until my mental health and health injuries forced me to give up on a lot of my goals and dreams eventually forcing my release from the military. I have struggled with these issues for years and kept packing on weight until depression almost got the better of me, I recently stumbled on one of your motivational vids and decided to try to regain some semblance of myself. I have used a few of your workouts over the past few months and whether people believe me or not it has helped me to heal both mentally and physically. I will be using your genesis program and after that attempt to get back to my former size and strength. I want to say thank you for all you have and continue to do, you and the Body Spartan crew push me to my limits and then some!! Thank you brother!!!!
Gabe Tuft
Thanks for your service and humbled to hear that we can be a part of your journey.