If you are reading this article right now, you must be a beginner and my friend, you have come to the right place. If you have only recently begun going to the gym or are about to start, this is the chest workout you are supposed to do.
Before starting the workout, there are a few things that you should be aware of. Firstly, we hope that you are clear with the concept of sets, reps, supersets and drop sets as these terms would be used while explaining the workout.
So, here are the definitions of each:
Set’s & Rep’s:
“Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions. For example, you can say, “I did two sets of 10 reps on the chest press.” This means that you did 10 consecutive chest presses, rested, and then did another 10 chest presses.”
A superset is when you perform two different sets of two different exercises without resting in between the sets.
A drop set is performed when you are performing two or more consecutive sets of the same exercise without a break in between. With each set, you lower the weight until you are completely fatigued.
Here comes the workout:
Start the workout by performing some basic warm-up exercises. Just use relatively light weights and perform the dumbbell chest press. Other than that, use a machine to warm up for chest press and perform it at a light weight for around 20-30 reps.
Flat Bench Press
The bench press is literally the most basic movement when it comes to bodybuilding. It helps the chest to grow like none other. There are many ways of performing the barbell bench press. You have to choose the one which is most suitable for bodybuilding i.e. pause at the top and don’t arch your back too much.
Perform five sets of this exercise for around 10-12 reps and keep increasing the weight by 10lbs each week. Now you move onto the next exercise which is incline bench press.
Incline Bench Press (Drop Sets)
This, again, is a great exercise which engages the upper section of the chest. Performing the incline is a little bit more difficult than the normal bench press because the leverage you are getting here is a bit difficult. Here you will perform the drop sets.
Pick a weight for which you are almost able to perform eight reps for the incline bench press and then decrease the weight by 10lbs each time. For the fifth drop, do as many reps as you can and for the other sets, perform in between 10 to 12 reps.
Next, you will perform something which will help you in getting that striation in between you pectorals and also work other parts of the chest.
Cable Crossover & Decline Bench Press (Superset)
For the next movement, superset cable crossover with decline bench press and perform 5 sets for 8 reps. For the cable crossover, set up the ropes in such a way that they come from the top most position. Supersetting these two movements will destroy your chest completely and give you a better-than-cumming pump.
Decline bench press like the normal bench press and the decline is another basic chest movement and engages the lower part of the pectorals. So, with this workout, you have to hit all the parts of the chest and get ready for a sore chest tomorrow. Hope you loved the workout.