The PERFECT Chest Workout (Sets and Reps Included)

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The right chest workout ought to include exercises in your higher chest, center chest and decrease chest. That stated, even that doesn’t make the chest workout full. With a view to spherical out your pecs with a effectively rounded workout you should fill within the gaps of what’s missing on these widespread chest exercises. That’s what we do on this video.

If you happen to take a look at the 4 important exercises that individuals do of their chest workouts you will notice incline bench press, barbell bench press, dips and pushups. Take a detailed look into every of those basic actions and you will notice one factor in frequent. That’s, every of those exercises is missing a full adduction of the shoulder inside the train.

It is a drawback in relation to growing an entire chest. Simply because you’re going by means of a full vary of movement on the exercises that you’re doing it doesn’t imply that you’re taking a muscle by means of its full vary of movement. For example, all chest exercises are carried out by altering the angle of the arm on the shoulder. As a result of the shoulder is a 3 dimensional ball and socket joint, you have got quite a lot of movement out there to you in your chest exercises.

That stated, with the palms being fastened on a barbell, dip station or the ground by means of many of the frequent chest exercises you aren’t capable of take your shoulder by means of the total horizontal adduction that it’s able to going by means of. As a consequence of this, there may be restricted activation of the pecs since they’re constructed to take the arm absolutely throughout the physique, over midline right into a extra full adduction.

The answer to this drawback is to not forego the favored mass constructing chest exercises however add to them, in drop set trend. Right here is the way to assemble the right chest workout with that in thoughts.

Barbell Bench Press – 4 units of 6,8,10,12 reps
Instantly right into a horizontal chest cable or band crossover for 15 reps

Incline DB Bench Press – 4 units of 6,8,10,12 reps
Instantly right into a low to excessive cable or band crossover for 15 reps

Weighted Dips – 4 units of 6,8,10,12 reps
Instantly right into a excessive to low cable or band crossover for 15 reps

Weighted Pushups – 3 units to Failure
Instantly right into a banded crossover pushup for 15 reps with band on every arm

Whenever you put this collectively in drop set format as I’m suggesting right here, you not solely now hit the chest by means of it’s full vary of movement however you hit each space of the chest as effectively. The drop down permits for the lesser intense train to be extra taxing because it was simply preceded by a tougher compound carry.

This is only one instance of the way to apply science to your chest workouts. If you wish to prepare like an athlete you wish to put science again in each workout you do. You are able to do that with the ATHLEAN-X Coaching Applications out there at and get began immediately on constructing a ripped, muscular, athletic physique.

For extra chest workout movies for the higher chest, decrease chest and inside chest, be sure you subscribe to our channel right here on youtube at and don’t neglect to activate notifications so that you by no means miss one.

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  1. Thank you – great tutorial 👍. The only difficulty that I see is being able to access the bench and then immediately afterwards accessing the cables. Our gym is quite busy at times and for me to “hog” two sets of apparatus simultaneously would be “frowned upon”. Is there a way around this? Thanks again.

  2. Quick question for bench press workout how are you meant to load up on it if it's 6 8 10 12 reps per set ? Shouldn't be the other way around if you were loading up on the workout ?

  3. This is the first video I’ve watched but it is absolutely the best break down I’ve ever seen as to specifically how to target each part of the muscle group. I love the use of the marker to pinpoint each muscle fiber! Fantastic video…I can’t wait to watch all your content. And to echo a previous comment…I can’t believe this is free!

  4. I’m confused…so, after your first set at 4-6 RM, instead of dropping immediately to next set of 6-8 RM you jump on the cross cables for 15 rep, then immediately return to do that next drop set of 6-8 RM and so on with no rest in between any of the sets?

  5. Extradorinarily useful information but I still have questions…. I:e.. When performing the 4 sets for bench press do I take those to failure or will the the crossovers compensate for progressive overload ….. very much new to this lol 😂 trying to get stronger as well as bigger but I’m not too much worried about putting on a lot of muscle right now….

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