Home Top Ad

Men Who Want To Develop A Bigger, Wider, And Stronger Chest Should Do This Workout

Men Who Want To Develop A Bigger, Wider, And Stronger Chest Should Do This Workout
What’s the quickest thanks to add size and strength to your chest? to figure these muscles through a spread of angles, using different set and rep ranges. This six-move chest workout does all of these things, and more, to assist you get bigger and stronger within the fastest time possible.
Start with the 2 straight sets, then advance to the 2 supersets so you're employed your pecs – also as your shoulders and triceps – hard, so you'll start building a powerful new upper body directly.

How to do the chest workout:

This is a six-move session made from two straight sets then two supersets. Do all the reps of move 1, sticking to the sets, reps and rest shown, then do all the reps of two. Then do moves 2A and 2B as a superset, and therefore the same again for moves 3A and 3B, to figure your chest hard.

Warm up thoroughly, starting with some shoulder, elbow and wrist movements, followed by some light dumbbell bench presses and dumbbell flyes, interspersed with more mobility add the remainder periods between warm-up sets. Gradually increase the load of every warm-up set while reducing the reps until you’re fully able to go.

1. Bench press:

Men Who Want To Develop A Bigger, Wider, And Stronger Chest Should Do This Workout

How to:

Lie flat on a table, hands slightly wider than shoulder width apart, holding a barbell in an overhand grip.
Plant your heels on the ground, tense your glutes and core, then lower the bar to your chest and press it copy.

Sets: 5 Reps: 8 Rest: 60sec

2. Cable cross-over:

Cable cross-over

How to:

Stand tall within the middle of a cable machine, holding a D-handle in each hand attached to the high pulley.
With a small bend in your elbows, bring your handily and in in order that they cross ahead of your body.
Pause for a second, then reverse the move to the beginning.

Sets: 5 Reps: 12 Rest: 60sec


This superset is designed to figure the upper, lower, inner, and outer portions of your pectorals from a unique angle, enabling you to recruit and fatigue new muscle fibres.
you to form greater gains in less time. Keep the weights sensible, especially for the incline dumbbell flyes – it’s smarter to travel lighter with great form rather than flinging too-heavy weights around.

3A. Incline dumbbell hammer press:

Incline dumbbell hammer press

How to:

Lie back on an incline bench with a dumbbell in each hand, palms facing up, at shoulder height.
Press the weights up until your arms are straight, then lower them back to the beginning.

Sets: 4 Reps: 12 Rest: 30sec

3B. Incline dumbbell fly:
Incline dumbbell fly

How to:

Keep a dumbbell in each hand with arms straight and palms facing you as you lie back on an incline bench.

Drop the weights out to the sides with your chest up and a slight bend in your elbows until you feel a strong stretch across your chest, then lift them up to the start.


This final superset is meant to completely fatigue the chest muscles during a safe way so you finish the session with an enormous chest pump and therefore the maximum amount of muscle tissue damage, which can be rebuilt bigger and stronger.

4A. Dumbbell pull-over:

Dumbbell pull-over:

How to:

Lie flat on a bench with your arms straight and a dumbbell held above your chest in both hands.
Plant your feet on the ground, then, keeping your chest up and arms straight, lower the load behind your head in an arc until you are feeling an honest stretch in your lats.
Raise it back to the beginning position, keeping your arms straight throughout.

Sets: 3 Reps: 15 Rest: 30sec

4B. Push-up:

Men Who Want To Develop A Bigger, Wider, And Stronger Chest Should Do This Workout

How to:

Start during a press-up position together with your hands underneath your shoulders and feet together.
Engage your abs and glutes, then bend your elbows to lower your chest towards the ground.
Pause for a second at rock bottom, then press copy to return to the beginning.

Sets: 3 Reps: 15 Rest: 60sec