You are here

Force Your Chest to Grow with a Push and Stretch

Super-size your chest with these three supersets.
Chris Butler

Looking for a great workout to single out the chest or want something to add to your "one bodypart per day" program? We've asked Tim McComsey, founder of TRyMFitness and training correspondent to HUMANFITPROJECT for a write up and demonstration of one his best, no-fail chest workouts.

McComsey says this is a great workout for packing on size in the chest because of the variety involved. "You're using both barbells and dumbbells for the pushing, flyes which provide a stretch, especially of the muscle fascia and you've got some bodyweight work in there with the push ups. It's an amazing formula for growth."

MOVE ONE: Barbell Incline Chest Press

3 sets x 6 reps

Lie down on the incline bench and make sure your upper chest is aligned with the barbell.

Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

As you breathe in, come down slowly until you feel the bar on your upper chest.

After a 1-second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.

Lock your arms in the contracted position, hold for 1-second and then start coming down slowly again.

Repeat for desired reps.

SUPERSET with:

MOVE TWO: Flat Dumbbell Flye 

3 sets x 10 reps

Begin on a flat bench with dumbbells on your knees. Lean back on bench and drive dumbbells up.

With a slight bend of your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.

Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for 1-second.

Repeat for desired reps. Rest 90 seconds and repeat the remaining 2 supersets.

MOVE THREE: Flat Dumbbell Chest Press

3 sets x 6 reps

 

Lie on a flat bench with dumbbells and rotate your wrists forward so that the palms of your hands are facing away from you.

The dumbbells should be just to the sides of your chest with your upper arm and forearm creating a 90 degree angle.

Be sure to maintain full control of the dumbbells at all times. This will be your starting position.

Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for 1-second and then begin coming down slowly.

Repeat for desired reps.

SUPERSET with:

MOVE FOUR: Incline Cable Flye

3 sets x 10 reps

 

To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).

Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.

With a handle in each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.

With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.

Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second.

Repeat for desired reps. Rest 60 seconds and complete the remaining 2 supersets.

MOVE FIVE: Dumbbell Decline Chest Press

3 sets x 8 reps

 

Lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Once you are laying down, move the dumbbells in front of you at shoulder width.

Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.

Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times.

As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.

Repeat for desired reps.

SUPERSET with:

MOVE SIX: Decline Push Up

3 sets x 10 reps

 

Lie on the floor face down and place your hands just inside shoulders-width while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.

Next, lower yourself downward until your chest almost touches the floor as you inhale.

Now breathe out and press your upper body back up to the starting position while squeezing your chest.

After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed. Rest for 45 seconds then complete the remaining 2 supersets.

Topics: 

Want more Men's Fitness?

Sign Up for our newsletters now.