Call it the superhero stance—the way guys like Batman or Superman stand proudly with their arms folded in front of them as they push out their massive chests.

Nothing displays strength and power better than big, chiseled pecs. If it’s long been your dream to have an upper body reminiscent of a comic book hero, this workout is the answer.

It will inflate your chest like a float at the Macy’s Thanksgiving Day parade—and it’ll do it fast, in just six weeks for most guys.

How It Works You need to train twice a week for six weeks, alternating between two different chest workouts.

The first uses heavy weights, low reps, and lots of sets to build your strength—the foundation of muscle size. The other has you doing an enormous number of reps to get a huge pump, which contributes to growth by rushing blood into the muscles (but also looks cool for an hour afterward).

Directions Frequency: Perform each workout (Day I and II) once per week, training other muscle groups on the other days. Allow at least three days between chest workouts, and take at least two days completely off from lifting.

Time Needed: 30-40 minutes

Do It Perform the exercises as straight sets, completing all the prescribed sets for one move and resting as needed before going on to the next. Day II’s workout will take less time than Day I’s, so if you have time, you can do some extra back work when you finish.

This will help to keep your body balanced and improve your posture, which will allow you to show your chest off even better.

The Workouts:


Day 1 Day 2