So, you’ve decided you want an eye popping chest to match your bulging biceps. Well look no further , as we have just the article for you! This article gives you exercises that go beyond your standard bench press.
The dedication will need to come from you, but we can help with a training plan containing a variety of chest exercises. This workout will not only give muscle mass in the chest, but also the arms and shoulders. This means your strength will be tremendous.
The four-week plan involves training four times a week. Two of the weekly sessions focus on the chest, while the other two are full-body workouts. The first of the chest workouts is designed to build strength through higher sets of lower reps. The second is a bodybuilding-style session where you do lower sets but higher reps with the aim of increasing size as well as strength. These two workouts are numbers 1 and 3 on the plan, with 2 and 4 being total-body routines that will help keep your other major muscle groups growing.
Tempo training
To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.
Workout 1: Chest 1
1 Bench Press
Sets 5 Reps 5 Tempo 10X0 Rest 60sec
How to:
- Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart.
- Brace your core, then lower the bar towards your chest.
- Press it back up to the start.
2 Incline bench press
Sets 5 Reps 5 Tempo 10X0 Rest 60sec
How to:
- Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart.
- Brace your core, then lower the bar towards your chest.
- Press it back up to the start.
3A Incline dumbbell press
Sets 4 Reps 8 Tempo 2010 Rest 20sec
How to:
- Lie on an incline bench holding a dumbbell in each hand by your shoulders.
- Brace your core, then press the weights up until your arms are straight.
- Lower them back to the start.
3B Incline dumbbell flye
Sets 4 Reps 10 Tempo 2111 Rest 20sec
How to:
- Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows.
- Lower them to the sides, then bring them back to the top.
3C Press-up
Sets 4 Reps 12 Tempo 2010 Rest 60sec
How to:
- Get into position with your feet together and hands underneath your shoulders.
- Brace your core so your body is straight from head to heels.
- Bend your elbows to lower your chest, then press back up powerfully.
Workout 2: Total body 1
1 Squats
Sets 5 Reps 8 Tempo 2010 Rest 60sec
How to:
- Stand tall with a bar across the backs of your shoulders.
- Keeping your chest up and core braced, squat down as deep as you can.
- Drive back up through your heels to return to the start.
2 Chin-up
Sets 5 Reps 8 Tempo 2010 Rest 60sec
How to:
- Hold a bar with an underhand grip.
- Brace your core, then pull yourself up until your chin is higher than the bar.
- Lower until your arms are straight again.
2A Overhead press
Sets 4 Reps 12 Tempo 2010 Rest 20sec
How to:
- Hold a bar with your hands wider than shoulder-width apart.
- Keeping your chest up and core braced, press the bar overhead until your arms are straight.
- Lower it back to the start.
2B Bent-over row
Sets 4 Reps 12 Tempo 2010 Rest 20sec
How to:
- Hold a barbell with an overhand grip, hands just outside your legs.
- Bend your knees slightly, brace your core, then pull the bar up, leading with your elbows.
- Lower it back to the start.
2C Good morning
Sets 4 Reps 12 Tempo 2111 Rest 60sec
How to:
- Stand tall holding a light barbell across the backs of your shoulders, feet shoulder-width apart.
- With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal.
- Return to the start.
Workout 3: Chest 2
This uses the same moves as Workout 1 but with different protocols – low sets and high reps to focus on increasing muscle mass
1 Incline bench press
Sets 3 Reps 12 Tempo 4010 Rest 60sec
How to:
- Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart.
- Brace your core, then lower the bar towards your chest.
- Press it back up to the start.
2 Bench press
Sets 4 Reps 12 Tempo 4010 Rest 60sec
How to:
- Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart.
- Brace your core, then lower the bar towards your chest.
- Press it back up to the start
3A Incline dumbbell press
Sets 3 Reps 12 Tempo 3010 Rest 20sec
How to:
- Lie on an incline bench holding a dumbbell in each hand by your shoulders.
- Brace your core, then press the weights up until your arms are straight.
- Lower them back to the start.
3B Incline dumbbell flye
Sets 3 Reps 15 Tempo 2010 Rest 20sec
How to:
- Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows.
- Lower them to the sides, then bring them back to the top.
3C Press-up
Sets 3 Reps 20 Tempo 2111 Rest 60sec
How to:
- Get into position with your feet together and hands underneath your shoulders.
- Brace your core so your body is straight from head to heels.
- Bend your elbows to lower your chest, then press back up powerfully.
Workout 4: Total body 2
1 Front Squats
Sets 5 Reps 8 Tempo 2010 Rest 60sec
How to:
- Stand tall with a bar across the front of your shoulders with elbows up.
- Keeping your core braced, squat down as deep as you can.
- Drive back up through your heels to return to the start.
2 Rack pull
Sets 5 Reps 8 Tempo 2111 Rest 60sec
How to:
- Stand tall in front of a barbell resting on safety bars at knee height.
- Using a double overhand grip, bend down and deadlift the bar up, squeezing your shoulder blades together at the top.
3A Standing dumbbell biceps curl
Sets 4 Reps 12 Tempo 2010 Rest 20sec
How to:
- Stand with dumbbells by your sides, palms facing forwards.
- Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top.
- Lower them back to the start.
3B Triceps extension
Sets 4 Reps 12 Tempo 2111 Rest 20sec
How to:
- Stand tall holding a dumbbell over your head with both hands, arms straight.
- Keeping your chest up, lower the weight behind your head, then raise it back to the start.
3C Lateral raise
Sets 4 Reps 12 Tempo 2111 Rest 60sec
How to:
- Stand tall, holding a light dumbbell in each hand with palms facing.
- Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.
