Want a big chest? Follow this massive pec-pumping workout.
Prepare to build a powerful big chest and perfect pecs just begging for a deep V-neck tee. A heavy bench press may be the king of all exercises in the quest for a massive chest but it’s time to step it up. This workout is designed to attack your pecs from all angles with a variety of exercises, which is critical not only for hypertrophy gains but also for strength gains. This workout will also ensure you hit the upper portion of the chest by targeting the clavicular pectoralis. Because everybody likes nice cleavage, right?
Designed by expert trainer Nathan Hamon, this workout will smash your pecs with heavy weight. Don’t hold back! Hit it hard and fuel your recovery with a quality muscle-building protein such as Pro-Muscle, specifically formulated to boost recovery and reduce muscle soreness while stimulating that all-important growth.
Warm it up! The chest reacts well to high weight/low reps but, before you start, warm-up with a light weight. Bench press approx. 10 x something you could easily do twice as many of to enable the chest muscles to activate and adapt
Nathan’s workout uses some contrast loading to mix things up a little. He also contrasts heavy resistance with power movements as a super-set for your first 2 exercises.
BIG CHEST EXERCISE #1
BARBELL BENCH PRESS (4 Sets x 8,6,4,4 Reps)
1. Keep your feet planted firmly on the ground and spaced shoulder-width apart throughout the entirity of the lift.
2. While laying on the bench, squeeze your upper back into the mid-line. Keep your chest protruded.
3. Grip the bar slightly wider than shoulder-width, arms fully extended.
4. Breathe in as you lower the bar. Touch the chest lightly, then breathe out as you push the bar back up towards lock out.
5. Your eccentric (negative) and concentric (the upward phase of the bench press where the pecs contract) movements should naturally move in a slight arc. At the bottom of the movement, the bar should be in line with your chest.
Contrast Load: Follow each Bench Press set immediately with Medicine Ball Chest Passes, with a partner or against a wall x 8, 6, 4, 4
BIG CHEST EXERCISE #2
MEDICINE CHEST BALL THROWS (4 Sets x 8,6,4,4 Reps)
1. Lay with your back on the ground, knees bent and feet planted on the ground.
2. Holding a medicine ball on your chest, breathe out and quickly push the ball off your chest, launching it into the air.
3. Be ready to catch it or have workout partner catch it for you.
Contrast Load: Power/Clap Push-ups x 8, 6, 4, 4
BIG CHEST EXERCISE #3
180 TWIST DUMBBELL BENCH PRESS (4 Sets x 8,6,4,4 Reps)
1. Sit on the end of the bench with a dumbbell in each hand resting against your thighs.
2. As you lay down, bring the dumbbells to your chest and then up to lock out point in a sweeping motion. Alternatively, have a spotter hand the DBs to you.
3. Assume a supinated position by turning your palms inward to face each other. This will hit your pecs with a little extra stimulation.
4. As you lower the weights, rotate your hands so that you are in a traditional pressing position at the bottom of the movement.
5. On the upward phase, rotate your hands once again back to the supinated lock-out point.
BIG CHEST EXERCISE #4
INCLINE DUMBBELL PRESS (4 Sets x 8,6,4,4 Reps)
1. Raise your bench into an incline position or find yourself a purpose built incline bench press.
2. If possible, ask a spotter to help un-rack the bar and bring it in to position.
3. Lower the barbell until it touches your upper chest, then breathe out and push the bar back up to the lock out position.
4. To avoid placing extra strain on your shoulder joints, keep elbows tucked in throughout the entire motion.
BIG CHEST EXERCISE #5
WEIGHTED CHEST DIPS (4 Sets x 8,6,4,4 Reps)
1. Use parallel bars or a purpose built dip apparatus (often part of a ‘Captain’s Chair’).
2. Gripping a bar in each hand, hold your body above the bars with your triceps locked out.
3. Slowly lower your body while leaning forward at about 30 degrees
4. Keep your elbows slightly flared and stop when you feel a nice full stretch of the chest muscles.
5. Focus on your chest contracting as you use your pectoral muscles to return to the full lock out position.
If dips are still out of reach and there is no assisted machine available, ask a spotter hold your feet to offer some light assistance.
BIG CHEST EXERCISE #6
PUSH UPS – (1 Set until fatigue)
Here’s the finisher! It’s time to squeeze out every last ounce of energy by performing 1 set of as many push-ups as possible. Start from your feet (keep your feet together to force your core to work harder) and then finish from your knees when you reach the point of failure. Some may call them ‘girl’ push-ups but we call it crawling to the finish line.
For the hardcore out there, add a weight plate for more of a challenge.
For maximum results, refuel your muscles with Vitalstrength Professional Muscle Advanced Mass Protein within 45mins of your workout. Purpose-designed for those wanting serious muscle size, Pro-Muscle combines high quality protein for anabolic muscle growth with clinically proven ingredients to ensure size and strength gains are maximised.
Both nutrition and supplementation are paramount to any training routine. Without proper nutrition, i.e. the appropriate balance of protein, fats and carbs, you will never maximise your muscle gains. The supplements you choose are a personal preference, however it is important to ensure your body has the fuel it requires to perform at a level which delivers muscle building results. Make sure all supplements are of high quality and support your training goals.
*The training programs on this website are provided as a guide only and therefore we recommend you ask a professional about correct function of equipment if you are unsure.