How much can you bench? Isn't that the most annoying question that people ask? People want to know what you can lift. In this article you will find a routine sure to chisel your chest and make you awesome strong all in about eight weeks.

How much can you bench? Isn't that the most annoying question that people ask? It is also the most common question asked. People want to know what you can lift, and wouldn't it be nice if you could tell them something impressive? In this article you will find a routine sure to chisel your chest and make you awesome strong all in about eight weeks.



Keep these four things in mind.

  1. First, you need to do a flat exercise.
  2. Next, you will need to do something on an incline.
  3. Third, you should do some sort of fly, either flat or incline.
  4. You could also throw a decline movement in there for something different once in awhile.

Chiseled Chest Workout

Workout 1
1
Barbell Bench Press - Medium Grip
5 sets, 12, 12, 8, 8, 8 reps
2
Incline dumbbell bench press
5 sets, 12, 12, 8, 8, 8 reps
3
Butterfly
5 sets, 12, 12, 8, 8, 8 reps
4
Cable Crossover
5 sets, 10 reps
Workout 2
1
Wide-grip bench press
5 sets, 12, 12, 10, 10, 10 reps
2
Smith Machine Incline Bench Press
5 sets, 12, 12, 10, 10, 10 reps
3
Decline dumbbell bench press
5 sets, 12, 12, 10, 10, 10 reps
4
Close-grip bench press
5 sets, 12, 12, 10, 10, 10 reps
5
Cable Crossover
5 sets, 10 reps

Work your chest twice per week. Do workout 1, once-per-week and workout 2 once-per-week. Remember your exercise form. Keep that chest up and out, shoulders back and down and head in a neutral position. Try to keep your feet grounded and your lower back flat or a little arched. Stop the set when form break occurs. Adjust the weight if needed to get the desired number of reps.

Work these exercises in any order, mix up the number of reps, and use good form. Remember the chest is actually pulling your arms in a particular range of motion. Muscles do not press—they all pull. Don't let the names of the exercises confuse you either. Once you realize what the muscle is actually doing, you will be able to feel it more. Think of your chest pulling your arms up during a bench press. In a chest fly, the chest pulls the arms across. Then there is the other part of the rep, the negative or stretch portion.

You have to make the weight force a stretch on the negative portion of the rep. Do slow controlled movements to maximize feel. You should be able to achieve a muscle pump from this workout. Forcing muscles to stretch and flex with only encourage growth. This is why technique is so important.

To Sum Things Up...

Work your chest twice per week, exercises in any order, and use good form. Do a flat, an incline and a fly movement in each workout. Focus and feel the chest pull the arms up or across. Make sure the negative part of the movement is a forced stretch. Do this workout and the things recommended, and I guarantee results both in mass and strength gains.

About the Author

Lisa Sutton

Lisa Sutton is a certified Master Level Fitness Trainer and ISSA trainer!!

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