I’ve been lifting for the past 15 years and in that time I’ve done so many different types of workout routines and programs it makes my head spin thinking about it. Although I enjoy training and learning new and different ways to target the muscles, I found that the best workouts that stand out are the ones I came up with on my own.
When it comes to the iron game, if I think something works, I feel it’s only right to share it and see if other people can benefit from it as well. With that in mind, I decided that over the next few months I plan on sharing my favorite workouts that I still use to this day. Since most of you guys out there are always looking for a big chest, I’ll kick this off with my favorite chest workout.
Incline Barbell Press – I like starting with this exercise for two reasons. First, since I’m using a bar I can handle more weight and my chest muscles are working together to handle one object as opposed to each side working independently with dumbbells. Second, the incline position targets more of the upper portion of the chest. After two warm up sets with light weight for 15-20 reps, I do the classic five sets of five reps routine with two minutes between each set.
Flat Dumbbell Flye – Now that my pecs are prepared for anything thanks to the heavy pressing, I shift to dumbbells to work on stabilization. Also, I try to work from the top down so now I’ll focus on a flat movement to work on the middle portion of the pecs. I like dumbbell flyes because of the stretch at the bottom of the movement. Some experts and athletes like to do these with elbows locked out or really close to it. I prefer to keep a soft bend so the focus stays on the chest and it takes pressure off the elbows. I do a warm up set of twenty since this is a different movement and then follow up with three heavy sets of six to eight reps with ninety seconds between sets.
Weighted Dip – So now we’ve implemented a barbell exercise and a dumbbell movement. We also targeted the upper and middle portion of the pecs. Now we’ll go after the lower chest and I like to add bodypart exercises whenever possible. Obviously the weighted dip is the best option here to take care of both items on the agenda. You can either add weight by hanging a dumbbell or plate from a belt or by adding chains around your neck and shoulders. I’ve done it both ways and don’t mind either but mentally it just feels more hardcore to have the chains over your neck and shoulders. Training is as much mental as it is physical so to keep motivated this is what I do. I will do a warm up with bodyweight only for around 20 reps. Then I do two sets of eight to ten reps with two chains with a minute rest in between each set. Then I do a drop set where I go to failure, remove a chain, repeat, remove the other chain, and then go to failure one more time with just my bodyweight.
Cable Rope Pullovers – We’ve hit all three sections of the chest with three different types of exercises and now both the type 2A and type 2B fibers have been effectively blasted. I finish off this workout with a high rep movement to focus on the type 1 fibers. Since this is the end of the workout and my chest has already been through several heavy sets, I want to do something with a fixed motion and stability so I go with a cable movement. I lie on the floor at a cable station with the rope on a low pulley behind my head. While lying on the floor I stretch behind me and grab each side of the rope. I adjust myself so my arms have to be stretched out to hold on to the rope. I keep the handles of the rope apart. Then I pull the rope over past my head and over my chest where I contract the pecs and bring the handles of the rope together. I then slowly lower the rope back to the starting position and repeat. If you try this it may take a few tries before you get it right but trust me. It works. I perform three sets of 20 reps with one minute rest between sets and call it a day.
My Favorite Chest Workout :
Incline Barbell Bench Press – 5 sets of 5 reps with two minutes rest between sets.
Flat Dumbbell Flye – 3 sets of 6-8 reps with ninety seconds rest between sets.
Weighted Dip – 2 sets of 10-12 reps with one minute rest between sets. One triple drop set to failure.
Cable Rope Pullovers – 3 sets of 20 reps with one minute rest between sets.
*1 or 2 warm up sets of 15-20 reps before each exercise.
Next time I will take you through my favorite arm workout. If you try this, let me know what you think.
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.