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4 Supersets to Grow Your Chest to Colossal Proportions

If you’re trying to build thick, balanced and shredded pecs, these chest training supersets are the surefire way to get you there in a hurry. If you’ve ever researched how to build chest muscles or how to get a bigger chest, you know that there are dozens of crucial and effective exercises to choose from to sculpt your chest into colossal proportions. I have designed four 3-gym-exercise-supersets you can use as your chest day workout that will help develop your pecs like nothing you’ve ever tried before! If your goal is to grow bigger pecs and gain muscle mass, then fully fatiguing the chest muscles from all angles each time you train using supersets should be your protocol of choice. Let’s get started with 4 supersets to grow your chest to colossal proportion.

CHECK YOUR EGO AT THE DOOR!

“What do you bench?” is one of the first questions you were probably asked, and the one you cared about most when you first started weighttraining. This fixation undoubtedly held you back from making gains from day one as the focus was on moving the weight up and down and not on fully fatiguing the chest or working through a full range of motion. You may have made some strength gains, but did your chest really grow?

NOBODY CARES HOW MUCH WEIGHT YOU CAN TAKE OFF THE RACK AND DO A PARTIAL REP WITH.

Your friends may pretend to be impressed, but when you take off your shirt at the beach, there is no chance anyone is saying that the guy with the chicken chest can probably bench 315.

This protocol is not suggesting that you go light, but it is suggesting that you use “appropriate” weight that you can control throughout the entire range of motion. In short, you want to eliminate momentum and “own” the weight you’re using. This means being able to create maximum tension in the pecs, slowly lower the weight, pause at the bottom, press it back up, and squeeze out a contraction at the top for a full second, working in the 10 – 15 rep range.

Warm-up your chest muscles with a dumbbell in each hand, do 10 dumbbell bench chest presses, then 10 barbell bench presses, and then 10 floor presses. keep the weight light for warm-up.

If you look like you are playing basketball, bouncing the barbell off your chest, having your spotter tweak his lower back peeling weight off you, or only lowering it a few inches each rep, it’s time to rethink your strategy for chest day. By decreasing the weight you may not be drawing a small crowd every time you bench, but with some hard work and dedication you may end up with a fan page with you hitting a side-chest pose garnering thousands of likes!

The Mind Muscle Connection

Begin each set with a contraction, rather than just going into the motion. For example, when beginning the bench press, unrack the weight and flex the chest hard for a full second before beginning your first repetition. By starting in a ‘flexed’ or ‘contracted’ position you’ll be activating the muscles of the chest, creating tension, and keeping them engaged throughout the movement. Furthermore, try to pause at the top and bottom of each position for a full second on every repetition. This will help increase time under tension, and ultimately ensures  that you’re using a full range of motion. If you didn’t achieve a “full” stretch or “peak” contraction, during a particular rep, it doesn’t count!

The Chest Workout Routine

s/w = superset with

4 supersets to grow your chest to colossal proportion is a series of 4 supersets, each with 3 exercises. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. To completely fatigue the muscle it is suggested to perform three sets of the full chest workout routine with the following rep range(s):

  • Set #1 – 15 reps to failure
  • Set #2 – 12 reps to failure
  • Set # 3- 10 reps to failure (optional 1 increment drop set)

Superset #1 – Mid Pec Primer

Targeting mid chest (width).

Flat Bench Press s/w Flat Dumbbell Flyes s/w Flat Dumbbell Narrow Press

Flat Bench Press

Chest Day Workout Routine Supersets: Bench Press

The flat bench press can either be the best chest workout for adding overall chest mass, if performed correctly, or the reason your pecs won’t grow if performed incorrectly. With perfect form your pecs should work through a full range of motion, use a slow negative tempo to create time under tension, pause in the contracted position to really squeeze/flex the pecs and work in a rep range suitable to pump and create trauma in the muscles.

Position: Lie on a flat bench, grip the bar just a little wider than shoulder width, and unrack the weight.

Movement: Contract the pecs and then begin to lower the weight until the bar is touching the middle of your chest. Press the bar back up, to full extension and squeeze the inner elbows towards each other, to maximize the contraction.

Bands – optional

The addition of the band increases tension throughout the motion, adding a dynamic load that increases at full extension. This enables the lifter to make a stronger mind/muscle connection with the pecs, increase the time under tension, create more trauma/tear more micro muscle fibre and squeeze out harder contractions, thus optimizing gains in mass, strength and definition.

Flat Dumbbell Flyes

Chest Day Workout Routine Supersets: Dumbbell Flyes

Try to keep the dumbbells as far away from you as possible throughout the eccentric and concentric part of the motion to maximize stretch and pectoral muscle fiber recruitment.

Position: Lie on a flat bench with dumbbells extended over the chest in the neutral position (palms facing each other).

Movement:  Slowly lower the dumbbells and internally rotate the palms throughout the negative portion of the motion, so that the palms face forward at the bottom
(the internal rotation of the palms creates an optimal stretch in the pecs, while minimizing stress on the shoulder joint). Next return the dumbbells to the starting position by externally rotating the palms back to the neutral position on the way back up.

Narrow Dumbbell Press

Chest Day Workout Routine Supersets: Narrow Dumbbell Press

This motion is thought by many to only target inner pecs. However, the pecs contract fully when the humerous (bone of upper arm) is fully extended and across the chest, therefore, when the dumbbells are squeezed together, this chest exercise can create the most intense contractions you have ever had!

Position: Lie on a flat bench with dumbbells extended over the chest in the neutral position (palms facing each other) squeezing the pecs in a hard contraction to begin the motion.

Movement: Lower the dumbbells until they touch the chest and then press them back up to full extension, squeezing them together throughout the entire movement. Pause in the contracted position for a full second before beginning the next repetition.

Superset #2 – Upper Chest Blast

This superset creates width and thickness in the upper chest. Building a well developed upper chest is like a rite of passage for the pecs, thus transforming your upper body physically from a boy into a man.

Incline Barbell Press

Chest Day Workout Routine Supersets: Incline Barbell Press

Position: Lie on a 45 degree incline bench, grip the bar just a little wider than shoulder width apart, unrack the weight and contract the upper pecs.

Movement: Slowly lower the barbell towards the top of the chest (clavicula) and fully stretch the upper pecs. Press the barbell to full extension and squeeze the inner elbows toward each other to maximize upper chest contraction. Pause in the contracted position before beginning the next repetition.

Incline Dumbbell Flyes

 

Position: Lie on a 45 degree incline bench, with dumbbells fully extended in the neutral position.

Movement:  Slowly lower the dumbbells and internally rotate the palms throughout the negative portion of the motion, so that the palms face forward at the bottom
(the internal rotation of the palms creates an optimal stretch in the upper pecs, while minimizing stress on the shoulder joint). Next return the dumbbells to the starting position by externally rotating the palms back to the neutral position on the way back up.

Incline Dumbbell Narrow Press

Chest Day Workout Routine Supersets: Incline Dumbbell Narrow Press

Position: Lie on an incline bench of 45 degrees with dumbbells extended over the chest and palms in the neutral position. Squeeze the pecs in a hard contraction to begin the exercise.

Movement: While squeezing the dumbbells together, slowly lower them towards the upper chest and pause in the bottom position for a half second.  Press the dumbbells back up to full extension and squeeze a hard contraction for a full second before beginning the next repetition.

Superset #3  – The Money Set

Now that the middle and upper chest have had a nice primer and you are walking around quite swole, here is what I call the money set, to really get you jacked up! Most people would have walked away satisfied after the first two supersets, but by continuing with this barrage, you’re going to add some serious shape and detail by targeting the mid, upper and lower pecs.

Dips (weighted)

Chest Day Workout Routine Supersets: explosive-chest-dips

Dips are the equivalent of a squat, for the upper body. To fully target the mid and lower pectoral muscles, and to minimize tricep recruitment, lean forward slightly. The further forward you lean, the more chest you use vs the triceps. Always use a full range of motion and pause in the stretched and contracted positions. By doing this, you avoid half reps and any momentum. This will also increase the time under tension and fully fatigue your pecs.

Position: Extend arms over parallel bars, leaning forward and flexing the pecs hard.

Movement: Slowly descend, using the pecs to control your descent, until you have achieved a full stretch. Pause in the stretch position for a half, to a full second and then begin to press your way back up to full extension.  Try to imagine you are pushing the bars into the floor and hold the contraction for a full second before descending into your next rep.

Pec Deck Flyes – Shoulder Height

Chest Day Workout Routine Supersets: explosive-chest-pec-deck-1

Position: Sit in the seat and place the hands on the pec deck above shoulder height. This targets the mid and upper pecs.

Movement: Use a slow eccentric or negative motion and pause for a half second in the stretch position. When beginning the concentric motion, try to keep the handles as wide and away from the body as possible, recruiting a maximum number of outer pec fibers. Then squeeze the handles together for a full second, fully contracting the pecs, before beginning the next repetition.

Pec Deck Flyes – Chest Height

Chest Day Workout Routine Supersets: explosive-chest-pec-deck-2

Position: Sit at the end of the seat, with shoulder blades against the backrest, so that you can create an angle which targets the lower pecs (much like a decline bench).

Movement: Use the same wide concentric motion as the above flye and really squeeze the lower pecs in the contracted position.

Superset #4 – The Finisher

If your pecs aren’t fully pumped after the last superset, this “finisher” will certainly do the trick! Targeting the upper, middle, and lower pecs, this is the knockout punch that completely fatigues the pecs and causes them to return a little bigger and stronger for next time. Since the longest and most challenging range is from the low cable position, we will begin from there (upper chest to lower) and work our way up.

You will need to begin with a lower weight for the low cable position and increase weight each time you raise the cable position as the difficulty level decreases as the cable position moves higher.

Low Cable Flye (Upper Chest)

"Chest Day Workout Routine Supersets: explosive-chest-cable-flye-1

If the elbows are even slightly bent at the top of the motion, you are not achieving an optimal contraction. If the weight is too heavy to fully extend the arms, then it would benefit you to decrease the weight so that you can use perfect form.

Position: Set the cable from the lowest position, grasp the D handles and take 2 steps forward, so that the cables come from behind you. Stand upright, with chest up, arching the back and squeeze the handles together, just above shoulder height flexing the upper chest.

Movement: Begin to lower the arms, slightly internally rotating the palms forward and bending the elbows to maximize stretch in the pecs and pause in the bottom position. When returning to the start position, keep arms fully extended and as wide as possible. Finish the movement by straightening the arms fully and touching the hands together, flexing the chest hard for a full second, feel the burn in the upper chest.

Mid Cable Flye (Middle Chest)

Chest Day Workout Routine Supersets: explosive-chest-cable-flye-2

Stand straight up and keep the hands and elbows in line with the shoulders throughout the entire movement. Do not rock the body back and forth, as this creates momentum and decreases pec involvement and workload.

Position: Set the cable to shoulder height. Take two steps forward, stand up straight, grasping D handles, fully extend the arms in line with the shoulders and flex the pecs hard.

Movement: Begin the motion, by slowly controlling the weight back, into the stretch position and slightly bend the elbows at the bottom of the motion. Next, begin to return to the start position, by extending the arms outward and wide until you achieve a peak contraction in the pecs. Hold this flexed position for a full second before commencing the next rep.

High Cable Flye (Lower Chest)

Chest Day Workout Routine Supersets: explosive-chest-cable-flye-3

Position: Set the cable to the highest position, grasp the D handles and take 2 steps forward. Fully extend the arms down to waist height, contract the pecs hard, while keeping the body upright.

Movement: Slowly raise the cables up to shoulder height, keeping tension on the pecs and slightly bend the elbows. Pause in the stretch position for a full second and then begin the concentric part of the motion by pushing the handles toward the floor and fully extending the arms wide and away from the body. Keep the chest upright once upper arms have crossed the chest and flex the lower chest hard for a full second.

What is the best chest workout plan?

This workout for your upper chest is a series of 4 supersets, each with 3 exercises. In each superset the 3 exercises are to be performed back-to-back with minimal to no rest in between.

To completely fatigue the muscle it is suggested to perform three sets of the full chest workout routine with the following rep range(s):

  • Set #1 – 15 reps to failure
  • Set #2 – 12 reps to failure
  • Set # 3- 10 reps to failure (optional 1 increment drop set)
Supplementation
NOTE: s/w = superset with Superset
  1. Mid Pec Primer Flat Bench Press s/w Flat Bench Dumbbell Flyes s/w Flat Bench Dumbbell Narrow Press Superset
  2. Upper Chest Blast Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press Superset
  3. The Money Set Dips (weighted) s/w Pec Deck Flyes (shoulder height) s/w Pec Deck Flyes (chest height) Superset
  4. The Finisher Cable Flyes (low position) s/w Cable Flyes (shoulder height) Cable Flyes s/w (high position)

WARNING: This chest workout is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of  strength training.

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