Sign Up | Login
 
You're in :  WorkoutsChest WorkoutsUltimate Big Chest Workout
Subscribe:    

Click Get Started if you are new to WorkoutBOX

close
Workouts
   Muscle Building Workouts
   Fat Burning Workouts
   Home Workouts
   Women's Workouts
 
  Ab Workouts
   Arm Workouts
   Back Workouts
   Chest Workouts
   Leg Workouts
   Shoulder Workouts
 
  
   
   

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.

Summary:

Level : 
Advanced
 Length : 60 mins + Routines : 1
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Chest Muscle Builder Bookmark and Share
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 ...

» More Information
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 ...

» More Information
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 ...

» More Information
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 ...

» More Information
3

Superset 3
4 sets
Push Ups, 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 ...

» More Information
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 ...

» More Information
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 ...

» More Information
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.

» More Information
Print Workout 

What are People Saying

@balazs - there is much much more that goes into an exercise program than simply fatiguing a muscle group. While the workout you listed may fatigue your muscles, you need to worry about a lot of things. Cybernetic and systemic varations in resistance, reps and sets play a part, as does providing additional stimuli, angles of pull, etc. It sounds like you're trying to freestyle your program, which is one of the things we don't recommend. Check out our programs section.

 wrote at 1:37 PM on Tuesday, August 31, 2010  

@DanThaDuck -
First I want to clear up a common misconception. Overtraining isn't something that happens on a day to day basis. Overtraining is a condition that occurs as a result of training for weeks with insufficient recovery. This routine alone will not lead to overtraining, nor will any single day routines.

That being said, I don't recommend doing any static unvaried workout for long periods of time without systematic and planned variation. Our training programs section takes care of this for you.

 wrote at 12:46 PM on Tuesday, August 10, 2010  

Well I gotta say, this is the first routine I've seen that suggest to do more than one superset in a routine, let alone the entire routine. I'm curious though, what are the chances doing that many supersets doesn't lead to overtraining? I think the theory sounds good as I have to agree, my triceps do tend to go before my chest ever does. So about how long would you say someone is okay to do this routine? I'm going on 3 years working out myself.

 wrote at 12:12 PM on Tuesday, August 10, 2010  

@jeremyjames007 - exercises themselves are a dime a dozen. It's how you organize the exercises over time, your overall volume (weight x reps x sets), rest intervals and diet that make big changes in your body. This can all get pretty complicated, so this is why we recommend WB Training Programs as we take care of everything for you!

 wrote at 11:30 AM on Monday, June 28, 2010  

hi travis, ive been doing bench presses and other variation of chest exercises using different weights for months but it doesn't seemed to help...can u please advice me. thanks

 wrote at 8:03 PM on Sunday, June 27, 2010  

This is actually a good one. Incline bench press has been said to stress the upper portion of the pectorals more, and consciously squeezing your pecs at the top of each lift will hit your inner pecs a little more.

 wrote at 10:47 AM on Monday, June 07, 2010  

ca you give me good exercise for the upper & inner chest

 wrote at 4:07 AM on Monday, June 07, 2010  

Dips can potentially be more focused on the pectorals if the feet and the body are at more of an angle than the straight up and down tricep dips.

 wrote at 7:23 PM on Friday, May 21, 2010  

what are chest dips?

 wrote at 10:06 PM on Thursday, May 20, 2010  

You must to post a comment. If you don’t have an account you can .

   
Copyright 2010 WorkoutBOX Ltd
Advertise
Affiliates
Contact
About
Team
Terms
Privacy