Chest & Delt Training Guide

Constantly critiquing your physique and picking up on weak areas is the typical bodybuilder mentality. If you want to continue to make improvements you can never be satisfied with how you look. Having the desire to see improvements is what bodybuilding is about for me, I could not step foot in the gym with the intention of just maintaining my current look. Having this mentality towards training has helped me constantly make small improvements week in and week out.

I’m taking a year off this year to grow as a whole. However my main focus for this period of my off season is on chest and delt development. To do this is have adopted a low volume increased frequency approach. I have done this by training my chest and delts together twice per week with lower volume workouts. This is a typical chest and delt workout I completed recently.

Flat DB Press

Daniel Walls Flat DP Press Daniel Walls Flat DP Press

Pretty standard exercise for chest, good compound movement which enables you to go heavy safely without too much pressure on the shoulders. If I start with heavy barbell it fry’s my shoulders and ruins the whole session, so I always start with a DB press.

- 2 x 20 rep warm up sets

- 1 x hard 15 reps

- 1 x hard 10 reps

- 1 x hard 8 reps, drop the weight do a further 6 reps, rest for 10 second then go till failure with the same weight.

Focus on keeping the shoulders back and engaging the chest all the way through the movement.

Incline Barbell Press

Chest will be completely swole by now so we won’t be hitting PB’s here, just concentrating on getting a good stretch and contraction whilst gradually pyramiding the weight up.

- 1 x 15rep feeler set

- 1 x 12 hard

- 1 x 10 hard

- 1 x 8, drop then do 6, drop then go to failure

Decline Smith Machine Decline Press

Chest and front delts will be on fire right now so this exercise will just be straight sets. Focusing on engaging the lower chest at the bottom of the movement then exploding up through full range of motion. Find a weight that is a hard 12 with a couple reps left in the tank, repeat that 3 times.

- 3 x hard 12 reps (main focus on engaging the chest and exploding the weight up)

Press Up’s With Chains

Daniel Walls Press Up With Chains Daniel Walls Press Up With Chains

Just one gruelling set here, this will separate the men from the boys. Make sure the feet are elevated and benches are wide enough apart to get a big stretch in the chest. Start with 2 chains and go till failure, drop a chain then continue till failure, drop the last chain and continue until you have completed 50 reps.

- 1 x 50 reps

Standing Lateral Raise

We move onto some direct shoulder work now with lateral raises. Your anterior delts won’t need any more work after all the pressing movements so we are going to concentrate on the lateral head then the posterior head. Key points to note here are, making sure your palms face down and you pull the weight up from the elbows. The hands should never be higher than the elbows.

- 2 x warm up sets until you get to a hard 12 reps

- 6 x 12 reps with the same weight

Machine Rear Delt Fly

Concentrate on getting a good stretch and squeeze with these and this will really blow your shoulders up. Most people neglect rear delts work but having good rear delt development is what actually gives your shoulder that nice round look. Being it’s a small muscle high reps work best here.

- 8 x 12-15 reps



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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