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The Best Full Gym Chest Workout

Add inches your chest fast with this high volume muscle building workout.

Chest exercises for muscle growth build a big chest

OPTION B

1. INCLINE DUMBBELL PRESS
Sets: 4 Reps: 8 Rest: 60–90 sec.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand at shoulder level. Press the weights over your chest.

2. HAMMER STRENGTH CHEST PRESS
Sets: 4 Reps: 8 Rest: 60–90 sec.
Use a Hammer Strength flat-press machine if you can and adjust the seat so that both of your feet are flat on the floor. Grasp the handles and press to a full lockout.

3. DUMBBELL FLYE
Sets: 3 Reps: 8 Rest: 60–90 sec.
Lie back 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.

4. LOW CABLE CROSSOVER
Sets: 3 Reps: 8 Rest: 60–90 sec.
Stand between two facing cable stations and attach a D-handle to the low pulleys on each. With a handle in each hand and elbows slightly bent, raise your arms from waist height to out in front of your chest, flexing your pecs as you bring them together.

5. DIP
Sets: 4 Reps: 8 Rest: 60–90 sec.
Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel to the floor. If eight reps is too easy, add weight using a weighted belt or by holding a dumbbell between your feet.

The Best Bodyweight Workout of All Time >>>
 

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.

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