Dynamic Chest Workout

Jason’s Dynamic Chest Workout

Incline Dumbbell Flyes

Most chest workouts begin 2-3 pressing movements and end with some type of flye or cable exercises. This is indeed a solid workout concept when it comes to chest training. However it’s not a bad idea to make variations in your workout every now and then in order to shock the muscle. This particular chest workout below is unique as it goes from a chest press movement to a flye movement then repeats with two more exercises (press followed by flyes). There’s also a drastic change in the rep range going from chest presses to flyes.

This Dynamic Chest Workout is a good workout to throw in once every month or so, or whenever you feel your chest workout is stale or have hit a plateau.

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Dynamic Chest Workout – Hitting All Angles with a Variety of Rep Ranges

I call this workout ‘dynamic’ because you’re alternating pressing and flye exercises rather than doing all presses then ending with a flye movement. This chest routine is designed to give you the ultimate pump. Since you may not be able to go as heavy on the 2nd pressing movement (having just finished a press and flye exercise) I listed decline press here as you can generally push a little more weight on decline movements. The goal here is to get a pump but also enforce muscle overload.

Chest Exercise Sets Reps
Incline Barbell Press 4 12, 10, 8, 6
Flat Dumbbell Flyes 3 15
Decline Bench Press 4 12, 10, 8, 6
Incline Dumbbell Flyes 3 15

Dynamic Chest Workout Tips

Flex Your Chest Muscles: This is one of those workouts where you need to concentrate on contracting your chest muscles every exercise, every rep.

Go Heavy on the Chest Presses: Pile on the plates for your pressing exercises. Go heavy and train until you reach muscle failure.

Keep Rest Periods to a Minimum on Flye Exercises: You’ll notice the dumbbell flyes are in a higher rep range than the pressing movements. For these exercises keep your rest periods short between sets; about 30 seconds.

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