Subj: Grow a pair of chesticles with this spectacular chest workout routine.

If you’re looking to get a ripped chest, you’re come to the right spot.

A lot of guys complain that their chest won’t grow.

I’ve struggled with chest development for a long time.

It wasn’t until I unlocked the secret to building a massive chest that my gains started to stack up.

Your chest can grow just like everything else. Sometimes it just takes a little extra T.L.C.

If you suffer from a stubborn chest, the workout below is exactly what you need to take your chest development to new heights.

I’ve been doing this super special chest routine for the past 2 months now.

And I can tell you that within these 2 months, I’ve seen the best chest gains of my life.

Today I will share that super special chest workout with you.

Command Your Chest to Grow with this Workout!

That’s right. COMMAND your chest to grow.

People think you build muscle from the outside in, but that’s incorrect.

You build muscles from the inside out.

What do I mean by that?

I mean the building muscle requires the movement to take place inside the muscle.

This is especially important for chest development.

You need to constant think about keeping tension on the chest muscles, not just moving the weight.

You need to laser focus on contracting your chest as hard as you can during each rep.

Now that we’ve got that very important point out of the way, let’s begin.

Chest Workout Warm-Up Routine

Every great workout has a great warm up.

Not just any warm up. But a warm up the primes the chest muscles for the assault that’s about to occur.

I kick off my chest workout with Barbell Shrugs and Face Pulls with a rope.

Barbell Shrugs

Performing 4 sets of heavy shrugs activates your traps, rhomboids and shoulder muscles.

Your back provides stability and helps maintain perfect form to execute precise reps for your chest.

Shrug with the bar behind your back. Raise your shoulders to your ears and pinch your traps together during the rep.

This really warms up the meat between your shoulders blades. Feel your upper back muscles contracting with each repetition and let your arms and hands lower as far down as they can while maintaining good posture.

This gives you a nice stretch in your traps and upper back.

I’ll start shrugging an empty bar and work up to three 45-pound plates on each side for 6-8 reps.

Face Pulls with Rope

I follow up my shrugs with 3 sets of face pulls using a rope.

Use high reps with a weight you can do for 15-20 reps.

Really squeeze your shoulders blades together. Keep your lats tight and really focus on engaging the upper back muscles and NOT just pulling your elbows back.

Imagine trying to touch your elbows together behind your back while keeping them out at shoulder height and only using your back muscles to do so. It might feel weird at first, but, with practice, you’ll get it.

It might help to close your eyes and visualizing your back muscles contracting between the shoulder blades.

After your warm up you will have a very strong base for your bench press.

The Ultimate Chest Workout

A ripped chest requires dynamic training.

A lot of weight, volume, and variety will develop your chest muscles.

We want to hit the chest muscles from a lot of different angles. The exercises have been selected strategically to do just that.

Bench Press

I start my workout with 6 sets of bench press:

45 pounds (just an empty bar) – 20 reps
135 pounds – 12 reps
185 pounds – 8 reps
225 pounds – 3 reps
245 pounds – 1 rep
270 pounds (Max) – 1 rep

Always try to lift more weight than the previous workout.

You want to keep increasing your strength. I take my time between heavy sets to make sure I’m focused and recovered from the previous set.

Wide Grip Bench Press

Next, I do 3 sets of wide grip bench press.

I can really feel these – The wideness opens my chest and i can feel my entire chest working to move the weight.

I lift each rep deliberately slow taking a full two seconds to lower the weight and another 2 seconds to push it back up.

135 pounds – 12 reps
155 pounds – 10 reps
175 pounds – 6 reps

Again, I increase the weight on my last set each workout. Keep rest periods short between hi-rep sets.

Resting a minute or two is OK for heavy sets were under 5 reps are performed.

Multi-Angle Incline Dumbbell Press

Here’s little secret to building a ripped chest fast.

Pressing from various angles works ALL of your chest muscle fibers.

Hitting your chest muscles from all different angles ensures you don’t have any weak points. Plus, everyone is different and will respond to exercises differently.

My chest might grow best while pressing at a 45 degree angle, while pressing at a 30 degree angle might build your chest like crazy.

The multi-angled dumbbell press ensures your hitting your chest at an angle that WILL make it grow. You’ll feel the difference. You’re bound to find one angle that just feels right.

I use the same weight for 8 sets of 8 reps total:

Bench at 60 degree angle – 2 sets
45 degree angle – 2 sets
30 degree angle – 2 sets
15 degree angle – 2 sets

Pick a weight that is very challenging to complete 8 reps per set with.

Rest one minute OR LESS between sets. You want to keep the intensity high. It’s OK to start failing at rep 6 or 7 after your 6th set.

The Ultimate Chest Workout Exercises

Flyes are next. I typically do 1 or 2 fly variations each chest workout. Select one or two of the following and perform as described:

Dumbbell Flyes

Dumbbell flyers can be performed on a bench at any angle: incline, flat, or decline.

3 sets of 12 repetitions with 20-30 pound dumbbells seems to be the sweet spot for me.

Pec Deck Machine – I love the pec dec machine.

It gives me a great stretch in my pecs and allows for the purest pectoral isolation of any exercise and focus HARD on muscle contraction.

I set the machine so I get the farthest stretch possible.

Side note – the Pec Deck is a great way to learn how to activate chest muscles because it takes the shoulders and elbows out of the equation.

Cable Flyes

Cable flies are fantastic for building a ripped chest.

The trick is to keep constant tension on your chest. Go as slow and controlled as possible and MAKE YOUR CHEST MUSCLES DO THE WORK.

I typically do sets of 10-20 reps with cable flyes.

Hold peak contraction for 1-3 seconds each rep. Concentrate on contracting your chest as hard as you can.

I set the pins high for the first few sets them move them down to chest level for the next few.

Step as far forward as you can when performing cable flyes. This keeps the most tension on the chest. (Just make sure the weight doesn’t hit the top of the machine.)

I like to keep my palms open. It helps me focus the tension on my chest rather than my arms or shoulders.

Perform 3 sets.

Chest Dips

Dips are tremendous chest muscle builders. They carve a defined lower chest to create a perfect separate line on the rib cage.

Dips can be performed with bodyweight or with added weight.

I perform dips with my hands as wide as I can comfortably position them.

You should feel a stretch near your sternum while performing dips. That’s when you know you hit the sweet spot. Gains are soon to follow.

I typically perform 5 sets of dips with bodyweight only. i perform as many reps as possible each set. Rest 1-2 minutes between sets.

Chest Workout Frequency

If your going for maximal chest muscle mass and all -around shredded-ness, perform this workout 4-5 days. So about 6 times a month.

Sometimes if I feel like it, I will do a few feeder sets of high rep cable flyes the day after my chest workout to help recovering and build mind-muscle connection.

So if you have a weak chest and want to pump up your pecs, give this workout an 8 week trial. You’ll be glad you did.

The Ultimate Chest Workout Routine

Command Your Chest to Grow with this Workout!