The big chest workout to rule them all
So you want awesome pecs and you’ve been searching the internet for a killer big chest workout, have you? After years of trial and error, Body Spartan team members have collaborated and created a chest workout that will chisel your pecs into the armor plates you’ve always dreamed of.
This is not an easy workout. In fact, if you can raise your arms high enough to wash your hair in the shower after this chest workout, we’ll give you a free copy of the book, Body Spartan: Genesis. Why are we so confident that this is the single best chest workout on the internet? Simply because we’ve tried them all and are living proof of what works. The secret to this workout, is intensity, minimal rest in between sets, and staying focused. This isn’t strength training, this is mass training so we are going to force as much blood into the muscle cells as possible. This is accomplished through mid to high reps at moderate to heavy weight, followed by drop sets with moderate to light weight. We’ll be doing this on every set.
We will also be combining the above mentioned tactics with negative movements to completely exhaust the muscle. In the workout table below, you will see some exercises that have a tempo note such as 4, 1, 1. This would mean 4 seconds on the negative motion, a one second hold at the peak of the movement, and a 1 second positive motion. You absolutely have to be in the right frame of mind for this big chest workout or you won’t be able to finish it. That’s not meant to scare you but rather to motivate you. If you complete this workout from start to finish and hit all your reps with the right weight, consider it a notch on your belt. This one’s for the big boys (and girls).
The Killer Big Chest Workout
All of these exercises are to be done with only one minute rest in between sets and exercises. Keeping the rest time minimal is critical to achieving the maximum results from this workout. If you want a big chest, do it right.
|Lateral shoulder raises||1 set||12 reps||Light weight|
|Front shoulder raises||1 set||12 reps||Light weight|
Machine Bench Press Negative RepsTempo 4, 2, 14 sets12, 12, 12, 12Moderate to light weight. Use foot press to assist on the positive motion
|Decline Bench Press||Tempo 2, 0, 1||4 sets||12, 12, 10, 8, drop set 12 reps||60%-80% of 1 rep max, drop 60% of last set weight|
|Incline Barbell Press||Tempo 2, 0, 1||4 sets||12, 12, 10, 8, drop set 12 rep||60%-80% of 1 rep max, drop 60% of last set weight|
|Decline Hammer Strength Press||Tempo 4, 1, 1||4 sets||12, 12, 12, 12, drop set 12 rep||60%-80% of 1 rep max, drop 60% of last set weight|
|Flat Bench Dumbbell Flyes||Tempo 4, 2, 1||4 sets||12, 12, 12, 12||40%-50% of your heaviest dumbbell press set|
|Incline Cable Flyes||Tempo 4, 2, 1||4 sets||12, 12, 12, 12||Moderate to light weight|
Now, if you like this workout, which you should since you’re going to grow and gain muscle on your chest just by following the workout plan, I’ve got an entire 12 week workout plan that will kick your butt and whip you into a lean, shredded machine. The 12 week workout plan is part of my eBook which is available for download.
Why you need to try our 12-week program:
- GUYS – build muscle and get shredded*
- GIRLS – get ridiculously toned and lean*
- FULL 12 week program instead of just 30 or 45 days
- Easy to follow workout plan
- Shredding diet written by a Master Sports Nutritionist
- Includes supplement guide & recipes.
- From beginners to advanced fitness enthusiasts
- All our secrets for staying lean & building muscle
- Downloads as 3 PDFs for a 100% digital experience!
- Workouts integrate with Gym Genius App
- BONUS: “Kick-off” motivational video ONLY available to customers
Watch the short, 60 second video and see what the Genesis program is all about
Actual clients shown below*
*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.
One last tip on this chest workout
Be sure that you are focusing on the mind-muscle connection. I discuss this in detail in another training article, here. Really try to eliminate the recruitment of other muscles that aren’t being targeted and visualize the muscles that are working during this program. In this case it’s your pectoralis major and minor, and some of your deltoids.
If you survive this high intensity chest workout, let me know and you will go on my wall of fame 😀
Go get your #BeastMode on!