This workout is designed to give you a nice cut, toned chest. It focuses on volume and hitting almost all angles in your chest. The pec deck is going to give you a pump for a rounder, fuller chest/pecs, while also filling in the middle of your chest. If you want to focus even more on filling the center of your chest when you’re doing the pec dec, bring your hands together in the middle of a rep, and hold this position for as long as possible.

The incline and bench press will give you the upper and center of your chest while the around the worlds will finish you off. If you’d like to focus on the bottom parts of your chest, add decline push ups to your workout by putting your legs up on a flat bench or by adding decline bench press.

Remember to use a spotter if you’re a beginner or if you’re doing heavier weights than you’re used to. You can also try switching up your hand positioning for your push ups to hit different angles. For example, you can do wider push ups by putting your arms out wide to your sides or diamond push ups by bringing your hands in a diamond shape on the ground and centered to your body.

Exercise no. 1

Pec Deck

4 sets of 8-12 reps

Pec Deck is a great way to really stretch your chest and get a good pump.

  1. Sit down at the pec deck machine with your back against the back padding. You’ll want to position the seat so that if you put your arms on the handlebars they’re parallel to the floor.
  2. Adjust the machine so each of the handles are on your left and right side.
  3. Grip the handles and with your arms straight, but elbows slightly bent, push both handles towards the middle.You should feel your chest squeezing together. Hold this position for 1-2 seconds.
  4. Now slowly ease the handles back to their starting position.
  5. Repeat for the desired number of reps.
Exercise no. 2

Around the Worlds

4 sets of 8-12 reps

  1. Start by grabbing to dumbbells in either hand and laying down on a flat bench. Hold the dumbbells up right at your side with your palms facing the ceiling.
  2. While keeping your arms parallel to the ground, in the circular motion, move the dumbbells out to your sides and upwards to your head.
  3. Bring the dumbbells around back to the starting position and repeat for the desired amount of reps.
Exercise no. 3

Push Ups

4 sets of 10 reps

  1. Get down on the floor supporting yourself with your hands your toes, with your hands slightly more than shoulder width apart.
  2. As you inhale, lower yourself until your chest just about touches the floor.
  3. Exhale while pushing your body back up to your starting position.
  4. Repeat for the desired amount of reps.
Exercise no. 4

Incline Dumbbell Bench Press

4 sets of 10 reps

The Incline Dumbbell Bench Press is similar to a normal bench press, just with dumbbells instead of a straight bar.
1. Sit down on an incline bench with your desired weights resting on your knees. Lie back on the incline bench pushing the weight up over your head with your arms locked.
2. From this position slowly bring the weights down until the dumbbells touch your middle chest. Inhale through this movement.
3. After a brief pause, push the dumbbells to the starting place while breathing out. Concentrate on pushing on dumbbells using your chest muscles. Squeeze your chest at the peak position of the movement, hold for a second, then begin coming down again slowly for your next rep. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Once you’re done with the movement bring the dumbbells back onto your knees before setting them down to prevent any injury.

Exercise no. 5

Barbell Bench Press

4 sets of 10 reps

  1. Lie back on a flat bench. With a medium width grip (a grip that produces a 90-degree angle in the center of the motion between the forearms and the upper arms), lift the bar from the rack and hold it straight above you together with your arms locked. This is your place.
  2. From this position, as you inhale and slowly come down until the bar touches your middle chest.
  3. After a brief pause, push the bar back to the starting place while breathing out. Concentrate on pushing on the bar using your chest muscle. Squeeze your chest at the peak position of the movement, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  4. Repeat the movement for the amount of repetitions.
  5. When you’re done, set the bar back in the rack.

Additional Tips:

  • If you’re new at this Exercise, it’s recommended that you use a spotter. Also, be conservative with the amount of weight if you don’t have a spotter.
  • Beware of letting the Bar drift too far forward. Ideally, you want the bar to touch your middle chest
  • Don’t bounce the weight off your chest. You should be in fully control of the barbell at all times.

Jael Lopez

I'm a 1x overall champion, and sponsored by WNC, having performed at multiple shows and trained multiple clients. My goal is to inspire people all over the world achieve their fitness goals.
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Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
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