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Chiseled Chest Workout

November 27, 2013 | 0 Comments
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Barbell bench press, incline dumbbell press, weighted dips… There is no denying these multijoint exercises build the foundations for a ‘Balloon Like’ chest, however when it comes time to adding shape and detail, isolation exercises provide the finishing touches for a better pair of pecs! Behold, our Chiseled Chest Workout!

This workout is loaded with plateau-busting techniques that will get your pecs massive and pumped while forcing some new GROWTH. To develop all areas of the chest we will use different angles and advanced techniques to provide a variety of stimulus for the pecs, whilst ensuring a maximum pump is achieved to help etch in some striations and brush in some feathers!

Exercise 1: Incline Dumbell Flye

We are going to use a pre-exhaust technique early on in the workout so when it comes to the pressing movements later on, our chest muscles will already be primed and ready for action. This ensures that your chest is failing before any of the secondary muscle groups such as the deltoids and triceps. For this exercise, make sure to use a slight bend in your elbows, lower the dumbbells until you feel a stretch in your chest then using a controlled motion contract your chest and raise the dumbbells back to the start position.

Set 1: Warm up set with light weight for 15 reps

Set 2: Warm up set with light weight for 12 reps

Set 3-7: Perform 5 consecutive working sets. Use enough weight to cause failure between 10 – 12 reps, resting for 1 – 2 minutes in between each set.

 

Exercise 2: Decline Dumbell Press

Now that our chest muscles are pre-exhausted we can immediately move into a decline press to target our lower pecs and add definition to this area. Using a decline bench and keeping our shoulders pinned back ensures we are removing recruitment of the deltoids and triceps for complete chest stimulation.

Set 1: Warm up set with light weight for 15 reps

Set 2: Use enough weight to cause failure around 12 reps

Set 3: Use enough weight to cause failure around 10 reps

Set 4 (drop set): Use enough weight to cause failure around 10 reps, then immediately drop to a lighter weight (about 50%) and rep out until failure.

 

Exercise 3: Incline Cable Flye

To switch the focus to your upper chest set the cables near the floor, focusing on pulling the handles up and together to get a full contraction. For an EXTREME contraction use top-half partial reps; at the end of each complete rep, lower the cables slightly and contract your pecs as quickly and forcefully as possible.

Set 1: Warm up set with light weight for 15 reps

Set 2: Use enough weight to cause failure around 12 reps

Set 3: Use enough weight to cause failure around 10 reps

Set 4: Use enough weight to cause failure around 8 reps

 

Exercise 4: Pec Dec Flye/Push-Up Superset

Although pec dec flyes and push ups are not normally difficult, when your chest is already fatigued they can be a great combo finisher.

Set 1: Use enough weight to cause failure around 15 reps on the Pec Dec, followed by as many push-ups as possible

Set 2: Use enough weight to cause failure around 10 reps on the Pec Dec, followed by as many push-ups as possible

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