5 Best For A Chiseled Chest

The chest pump has to be the most satisfying of all body part pumps, with a chest pump comes that feeling of instant growth, looking swole after your set of heavy bench presses, with your shirt a lot tighter than it was when you first entered the gym. It seems everyone these days wants to build a chiseled chest, and rightly so! After all, a huge chest screams strength and power, and also looks great on the beach.

Moving away from aesthetics, functionally having a strong chest is good for everyday activities, reduces the risk of shoulder injuries and makes a pectacular statement on stage.

In this article I will go through a typical chest workout for me, you will see there is nothing fancy just good old fashioned basics that have been proven to work time after time.

 

Machine Fly

After some rotator cuff exercises I'll generally start really light with a machine fly and do 4 sets of 20 reps increasing the weight each time. I do this for a couple of reasons, it ensures the chest is fully warmed up, stretched out and prepared for the heavy push movements. It also pre-exhausts the chest so you can use less weight to take you to failure. Again, this means there is less risk of injury. If you struggle with mind muscle connection on the pec’s and are shoulder dominant, getting the pec’s fired up first before moving onto pressing movements will help that.

Dan Walls 2

 

Flat Barbell Press

Still is, and always will be the king of exercises for a massive chest. As I have no shoulder issues I’m able to complete the exercise through full range of movement, with good form and pushing some heavy weight. To get the most out of this tremendously affective exercise form is crucial. Perform the reps at a slow tempo, focus on contracting the chest muscles on both the eccentric and concentric parts of the movement with a good squeeze at the top. Me personally, I don’t lock out my elbows as I like to keep constant tension on the chest and not stress the joints. I normally shoot for 4 sets, 15,12,10, 6-8 reps. Then add in some rest pause and drops sets.

Dan Walls 3

 

Incline Dumbbell Press

Another great mass building exercise if executed correctly, using dumbbells over a bar bell has the added advantage of recruiting the stabilising muscles in the shoulders, which also act as a synergist in this movement along with the triceps. Like with the bench press form is also crucial here, controlling the weight is imperative as more injuries can occur using dumbbells over bar bells due the need to stabilise them with independently. The angle you have the bench is completely personal preference, for me 45 degrees is too high and recruits too much shoulders. So I like to have the bench around 30 degrees. I’ll do 3 sets of these, 12, 10, 6-8 with rest pause and drops sets incorporated into the last set.

Dan Walls 4

 

Incline Fly’s

I believe this is a massively under rated exercise and one that I include into every chest workout. Muscles grow by stretching and contracting and this exercise is perfect for that.  Have the bench around 30 degrees, come down under control keeping your elbows back feeling the stretch across the upper chest, engage the chest, bring the dumbbells together, squeeze the chest and hold for a few seconds, the pump from this exercise will definitely induce some growth into the pec’s. I will normally do 3 sets of 12 reps massively focusing on lowering the weight slowly and squeezing the chest at the top of the movement.

Dan Walls 5

Dips

I use dips to hit the lower part of the chest. Leaning forward, keeping the core tight and not locking the triceps out helps keep the tension on the chest as the top quarter of the movement is mostly triceps. You could use a dip belt, dumbbell between the feet or the chains like I’m using below. It’s an advantage using the chains as they bring you forward so help to keep the tension on the chest. I’ll do 3 sets of these till failure.

Dan Walls 6

 

 

 

Always remember….

 

“DON’T WISH FOR IT, WORK FOR IT"

 

 

 

#TeamMonster

About the Author

Since the age of 7 when I first stepped foot on a rugby pitch, sport and fitness has been a major part of my life. I went on to play a decent standard of ruby which entailed a lot of different styles of training, on and off the pitch. The importance of fitness was further distilled in me when I joined the Army at the age of 16. The Army’s way of physically training it’s soldiers is very different from civilian PT, you are taught to dig deep and find the courage to never give up no matter how hard the exercise, and you must be seen to be giving 100% effort at all times. I loved the Army’s mentality towards training so I became an Army Physical Training Instructor (PTI). I was fortunate enough to be posted into the gym and my main focus was on preparing soldier’s physically for over sea’s operations. I have lifted weights now for around 8 years, I would say I have been seriously bodybuilding for maybe 2 years. When I left the army and started training at Maxxmuscle gym, home of IFBB Pro Anth Bailes, is when I started bodybuilding. Just talking to the guy makes you want to get on stage and he is defiantly a great ambassador for the sport. The army has always taught me that, to progress you need to have short and long term goals, discipline, and a passion for something. My passion is now the health, fitness and anything associated with them. I love training every single day, I love keeping track of my nutrition every single day, and I love helping people out with less knowledge than myself because I was once in their shoes. After competing in 2014 I became part of the monster supplements team. I consider this a massive privilege to have their backing during my 2015 offseason and further competitions to come.
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