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Ultimate Big Chest Workout

Type: Chest Workout
If you want to build serious chest muscles then this is your ultimate workout.
The chest muscle is really difficult to isolate. The reason for this is that the tricep muscles are also used in the majority of chest exercises. They generally fatigue well before the chest muscles, which is the reason why it's really difficult to hit the chest hard. The way around this is a good training technique known as pre-exhaustion. An isolation exercise is performed first to target only the chest muscles, followed immediately by a second killer chest exercise. This workout is split into 4 supersets. Each superset is dedicated to a particular area of the chest to ensure you get the best chest workout.

A Superset is two exercises from the same muscle group performed back to back with no rest . This fatigues the muscle more than the movements would if they were performed separately with rest in between stimulating muscle growth. It also has the advantage of making your workout more efficient as you can fit in more exercises in a shorter time period. Each superset is completed for the required number of sets before moving on to the next Superset.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Chest Muscle Builder
Instructions:
  • Practice moving the weights through a complete range of motion.
  • Concentrate on technique. Make that your focus rather than weight.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Choose a weight that you can just manage the required number of reps with.
  • Take 1-2 minutes rest between each set.
Exercises: Show All | Hide All
1

Superset 1

4 sets
Cable Crossover
12 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: Cable crossover exercises isolate the entire chest muscle. The cable crossover can be used as an alternative to the dumbbell fly or pec deck machine fly. They are also known as cable flies and can form part of a superset with ...

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Bench Press, Dumbbell
8 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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2

Superset 2

4 sets
Dumbbell Flyes
12 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives t ...

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Bench Press, Dumbbell, Inclined
8 reps 
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
Triceps
 
Description: The inclined dumbbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined barbell chest press but using dumbbells for an additional challen ...

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3

Superset 3

4 sets
Push Up, Declined
12 reps 
 
Targets: 
Muscle Groups:
Upper Chest
Core
Front Shoulders
Triceps
Upper Shoulders
 
Description: This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don't have acces ...

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Chest Dips
8 reps 
 
Targets: 
Muscle Groups:
Chest
Back
Shoulders
Triceps
 
Description: Chest dips are a slight variation on the tricep dip. The correct way of performing a chest dip is to lean further forward to focus more on the chest muscles rather than the shoulders and triceps. Dips are a great exercise to ...

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4

Superset 4

4 sets
Chest Flyes, Pec Deck, Machine
12 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: The chest flye machine or pec deck machine as it's sometimes known is a great way to isolate and stretch the chest muscles. It's a good way for beginners to work their chest and gain sufficient strength before moving on to mo ...

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Pullover, Barbell, Lying
12 reps 
 
Targets: 
Muscle Groups:
Lats
Chest
Mid Back
Triceps
 
Description: This exercise targets the lats, the chest and triceps. It's a good exercise for beginners as it helps to build strength in the back, chest and arms before progressing on to more challenging exercises such as chin ups.

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Chest Workouts you should try

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Level : Beginner
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Dumbbell Chest Workout
Level : Intermediate
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Chest and Triceps Workout
Level : Intermediate
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Chest and Biceps Workout
Level : Intermediate
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Chest and Back Workout
Level : Intermediate
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Best Chest Workout for Mass
Level : Intermediate
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