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Two Days a Week to a Barrel Chest Workout Routine

Get thick wide pecs using the FST-7 method.

Day 2 Exercise 2

Dumbbell Fly

Sets: 3 Reps: 8

Lie on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position.

Day 2 Exercise 2

Hammer Strength Chess Pass (Not Shown)

Sets: 4 Reps: 8

Load plates on both sides of a Hammer Strength flat press machine and adjust the seat so that both of your feet are flat on the floor. Grab the handles and press to a full lockout.