Starting out with some heavy incline bench press followed by heavy dumbbell presses – that is how you get big. That’s how you get your chest jacked.
This morning was chest and triceps for me. And I want to share what I’m calling my perfect chest workout with you. Of course that’s just my opinion, but it will all make sense, so keep reading.
I’m a big fan of what’s called powerbuilding (which most of you are aware). This means a combination of heavy weights for compound exercises and higher reps towards the latter part of your workout. Along with that, I’m hitting all angles. That collectively makes this the perfect chest workout.
I’m going to list the chest exercises, sets, and reps. After that, I’ll break down each exercise and why I think they’re important. Here’s my perfect chest workout:
- Incline Bench Press
- 5 x 10, 6, 6, 3, 1
- Dumbbell Press
- 3 x 8, 1 x 20
- Decline Bench Press
- 4 x 8
- Cable Crossovers
- 4 x 12
Perfect Chest Workout Exercises
Now let me talk more in depth about each exercise. There’s nothing fancy here; just basic chest exercises with some heavy weights.
» Incline Bench Press: I’ve always liked starting my chest workout with incline bench press. You can’t have too much upper chest. And if you get to where you can move some serious weight on the incline, your will indeed get bigger. And lifting heavy weights in general boosts testosterone.
Note: I’ll usually alternate starting my chest workout with bench press and incline press.
» Dumbbell Press: Dumbbell press is another chest exercise that will get you big, fast. It’s almost like your chest workout isn’t complete without moving some dumbbells. I did these second to incline and I kept the weights heavy, ending with a high rep set (20 rep set, aka: burn out set).
» Decline Bench Press: At this point I had already hit incline and flat angles for chest. It made sense to do decline next. I know some people start out with decline bench press because you can typically lift more. But I would rather be stronger in my upper chest. I usually save decline for later in the chest workout. I kept decline bench press semi-heavy but made sure I got a full 8 reps for each set.
» Cable Crossovers: I ended with some cable flyes, or cable crossovers (I don’t actually cross my wrists like some do; I get plenty of squeeze without doing that). I pumped out 4 sets of 12 reps here. And I didn’t rest much between sets, maybe 45 seconds.
Perfect Chest Workout Tips
The perfect chest workout is about applying different angles and having a variety of reps involved. It’s more of a well-rounded, or balanced chest workout.
I love starting out with heavy weights and adding more reps throughout my chest workout. You get the maximum muscle overload with the heavy weights. And the higher reps gives you the volume you need to pump more blood into the muscle. Those concepts together are a fail-proof plan for a big chest and gaining mass.
Next week I’ll more than likely start with bench press. That’s a core exercise I’m looking to get stronger on. Like I said earlier, I like the alternate flat and incline as my beginning chest exercise.
There’s one last point I want to make for my perfect chest workout. I hardly ever have a chest workout that doesn’t include some sort of incline press. It’s usually incline bench press, but if I don’t do that, I’ll at least do incline dumbbell press. Upper chest development is crucial for a full-looking physique.
Try this workout on your next chest day and let me know how you like it. It’s basic, simple, but it works.
Train with Passion,