Chest Workout Complete Guide
LESSON#01
FOR MOST GUYS, “CHEST DAY” IS
the best day of the week, training-wise.
Here we set you on the right path in
your chest quest with a machine-heavy
routine that primes your pectorals for
more specialised training down the road.
Some things to keep in mind...
>> As a beginner, err on the light side
when choosing a weight. If you can’t
finish the listed reps, it’s too heavy.
>> As a note for here and throughout
the issue, if you see a decreasing rep
scheme, pyramid up the weight each set;
if the reps are the same set to set, choose
one challenging weight and use it for all
the listed sets of that exercise.
DECLINE
BARBELL PRESS
START: Lie back on a bench set to about a 30–40
degree decline. Grasp the barbell with an
overhand, slightly wider than shoulder-width
grip. Lift the bar from the supports and hold
it over your lower chest, arms extended.
MOVE: Lower the barbell to your chest, touching
down to your lower pecs lightly before pushing
the bar back up to full extension.
SMITH-MACHINE INCLINE PRESS
START: Position yourself on an incline bench (about 45 degrees) so that the bar touches the top of your chest
just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and
grasp the bar with a slightly wider than shoulder-width grip.
MOVE: Press the bar straight up, stopping just short of elbow lockout. (Feel your pecs contract to bring your
arms up above your torso.) Pause at the top and lower the bar under control to your upper chest.
MACHINE PULLOVER
START: Sit in a pullover machine, grasping the
handles with both hands while placing your elbows
against the elbow pads.
MOVE: Bring the handles down in front of your
torso, pause for a moment, then return back to the
start under full control. To keep your pecs active,
put more emphasis on pushing the bar down with
your hands, rather than leading with your elbows
pressing against the pads. In addition, actively flex
your entire chest as you pull the bar down; using
this “flexing” technique on all your chest exercises
will help you develop the mind/muscle link that in
time gives you pinpoint control over your muscles
and their actions.
PEC-DECK FLYE
START: Sit in a pec-deck station, placing your
elbows and forearms on the pads. For best
results, position your arms so that your
elbows fall just below your shoulders, and
limit the stretch to just behind your chest.
MOVE: Squeeze your pecs to bring the pads
together in front of your chest. Flex your
chest hard at the moment in the exercise
when your elbows are together and always
lower the weight under strict control. Don’t
bounce.
PUSH-UP
START: The traditional “drop-and-give-me-
50” push-up is done with a flat back and
hands just outside your shoulders (on steps
or the floor).
MOVE: Press to full extension, keeping your
elbows pointing out, and lower under control.
Don’t sag in the middle.
PARALLELBAR
DIP
START: Grasp the bars
with your arms extended
and locked. Lean forward,
bend your knees and
cross your legs.
MOVE: Keep your elbows
out to your sides as you
lower yourself down,
dropping until your upper
arms are about parallel to
the floor. Squeezing your
palms toward each other
in an isometric fashion,
begin pressing back up
until your arms are again
fully extended. Be sure to
keep leaning forward or
the exercise focus will
shift more to your triceps.
LESSON#01
FOR MOST GUYS, “CHEST DAY” IS
the best day of the week, training-wise.
Here we set you on the right path in
your chest quest with a machine-heavy
routine that primes your pectorals for
more specialised training down the road.
Some things to keep in mind...
>> As a beginner, err on the light side
when choosing a weight. If you can’t
finish the listed reps, it’s too heavy.
>> As a note for here and throughout
the issue, if you see a decreasing rep
scheme, pyramid up the weight each set;
if the reps are the same set to set, choose
one challenging weight and use it for all
the listed sets of that exercise.
DECLINE
BARBELL PRESS
START: Lie back on a bench set to about a 30–40
degree decline. Grasp the barbell with an
overhand, slightly wider than shoulder-width
grip. Lift the bar from the supports and hold
it over your lower chest, arms extended.
MOVE: Lower the barbell to your chest, touching
down to your lower pecs lightly before pushing
the bar back up to full extension.
SMITH-MACHINE INCLINE PRESS
START: Position yourself on an incline bench (about 45 degrees) so that the bar touches the top of your chest
just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and
grasp the bar with a slightly wider than shoulder-width grip.
MOVE: Press the bar straight up, stopping just short of elbow lockout. (Feel your pecs contract to bring your
arms up above your torso.) Pause at the top and lower the bar under control to your upper chest.
MACHINE PULLOVER
START: Sit in a pullover machine, grasping the
handles with both hands while placing your elbows
against the elbow pads.
MOVE: Bring the handles down in front of your
torso, pause for a moment, then return back to the
start under full control. To keep your pecs active,
put more emphasis on pushing the bar down with
your hands, rather than leading with your elbows
pressing against the pads. In addition, actively flex
your entire chest as you pull the bar down; using
this “flexing” technique on all your chest exercises
will help you develop the mind/muscle link that in
time gives you pinpoint control over your muscles
and their actions.
PEC-DECK FLYE
START: Sit in a pec-deck station, placing your
elbows and forearms on the pads. For best
results, position your arms so that your
elbows fall just below your shoulders, and
limit the stretch to just behind your chest.
MOVE: Squeeze your pecs to bring the pads
together in front of your chest. Flex your
chest hard at the moment in the exercise
when your elbows are together and always
lower the weight under strict control. Don’t
bounce.
PUSH-UP
START: The traditional “drop-and-give-me-
50” push-up is done with a flat back and
hands just outside your shoulders (on steps
or the floor).
MOVE: Press to full extension, keeping your
elbows pointing out, and lower under control.
Don’t sag in the middle.
PARALLELBAR
DIP
START: Grasp the bars
with your arms extended
and locked. Lean forward,
bend your knees and
cross your legs.
MOVE: Keep your elbows
out to your sides as you
lower yourself down,
dropping until your upper
arms are about parallel to
the floor. Squeezing your
palms toward each other
in an isometric fashion,
begin pressing back up
until your arms are again
fully extended. Be sure to
keep leaning forward or
the exercise focus will
shift more to your triceps.
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