The Ultimate Chest Assault for a 3D Chest

When one first enters the gym in search of improvement, a few images probably come to mind when you envision the perfect aesthetic physique. A mile wide back like Dorian Yates, a waist like Flex Wheeler, the monstrous legs of Ronnie Coleman, or the peak of bodybuilding perfection, a massive vein popping chest like Arnold Schwarzenegger and the late great Franco Columbo. These men all share this feature, an eye-catching chest with mass, depth, and perfect symmetry from the upper fibers to the width and depth to the lower Chest. All of this did not come by accident, these men worked tirelessly at perfecting their training styles geared towards optimal Pectoral development.

Having a chiseled Chest is the fitness equivalent of “having made it.”

You may be powerful…you may be wide…but all the cool kids have a well developed Chest. And it’s okay if you want one too.

Today I am going to take you through a Chest workout, which will leave you sore and primed for growth; let’s get growing my friends

NOTE: I am not a doctor, I am a ISSA certified personal trainer. This article purpose is to express the thoughts and observations from a fitness advocate who has seen these things in the field and conversed with Physical Therapists to help others deal with these issues that can and may arise.

THE EXERCISES

(Perform this workout 1-2 times a week depending on your programming, giving at least 72 hours rest in between workouts)

Warmup:

Hop on the Treadmill and powerwalk to jog for 10-15 minutes as a decent pace to get the blood pumping in the right areas.

30 Degree Incline Bench Press

  • Quick Tip: Set an adjustable Bench Press to a 30 Degree Incline, slightly arch your back, shrug your shoulders back, raise your ribcage up high. Hands slightly wider than shoulder width, un-rack bar and lower it slowly in a controlled manner to the Chest for 3-4 seconds, pausing for 1 second and in a controlled manner explode up.
  • Perform 2 sets of 8 and 6 reps with a lighter weight to warm-up. 4 sets of 7-9 reps.

Flat Dumbbell Press

  • Quick Tip: Slowly lower for 3 seconds, pause at the bottom for 1-2 seconds, and explode up in a controlled manner. Use no momentum; solely use the Chest to perform each rep as much as possible.
  • Perform 3 sets of 10-12 reps

Weighted or Bodyweight Dips

  • Quick Tip: Lower slowly for a count of 2 seconds, stretch at the bottom for 1 second, then explode up in a controlled manner and squeeze at top of each repetition.
  • Perform 3 sets of 13-15 reps

Cable Chest Fly Isometric Hold

  • Quick Tip: Set the pulleys to chest height, slowly pull hands together until straight, pause, squeeze and hold for 60 second then slowly return to starting position.
  • Perform 2 sets of 60 seconds