Are you sick of bench pressing every Monday but still getting the wrong results? Alternate these exercises throughout your regimen to develop the enormous chest you’ve been aiming for.
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target GenderMale
  • Recommended Supps
  • Workout PDFDownload Workout

Workout Description

Now that summer has here, it’s time to start flaunting all your hard work at the beach, the pool, and other public places where it’s appropriate to remove your shirt.

WhIle many upper body muscles are on display when a person is naked from the waist up, few catch the eye like a large, well-defined chest. This is why Monday is observed as “International Chest Day” in practically every gym worldwide.

But not everyone is as successful as Arnold at developing a chest. Even after putting in hours of bench press, fly, dip, and crossover repetitions, people are left wondering, “Shouldn’t I see more results by now?” You might assume so, but building new muscle is frequently a little trickier.

Recommended: Need assistance gaining muscle? Take our Free Strength Training Course.

Without going into considerable detail, suffice it to note that the process of hypertrophy is not one-dimensional. If you want to make consistent, noticeable development, you must tackle muscle growth from every angle possible.

If you train in the same way week after week, your muscles will soon cease responding since the human body is incredibly resilient and able to quickly adjust to the stress we put it under.

Allmax athlete in red tank performing incline DB press

What then should one do? Never let the body grow accustomed to just one sort of exercise to keep it guessing! You’ll be well on your way to that herculean chest in no time if you replace the chest workout in your regimen with one of them each week.

The Hybrid PRRS™ Method

This workout regimen makes use of a number of intensity approaches that will shock the muscles and stimulate the CNS, which together will promote the creation of new muscle.

Exercise Tempo Sets Reps
Flat DB Press 6/1/X 3 4-6
A1. Incline DB Fly 2/1/1 3 10-12
A2. Weighted Dips 2/1/1 3 7-9
Incline Smith Press 2/0/1 3 16-20, 13-15, 10-12

Rest for one minute between supersets.

The High/Low Rep Method

This training protocol alternates rep ranges between muscle endurance and hypertrophy.

Exercise Tempo Sets Reps
Leverage Chest Press 2/0/1 3 16-20
BB Incline Press 4/1/X 3 6-8
Low Cable Crossover 2/1/1 3 16-20
Weighted Dips 4/0/X 3 6-8

The SPEC™ (Stretch/Peak Contraction/Eccentric/Concentric Emphasis) Method

For each exercise in the training plan, there are four different rep tempos that each emphasise a different part of the range of motion. As a result, one can access many growth pathways because each workout requires the muscle to bear a different kind of tension.

Exercise Tempo Sets Reps
Incline DB Fly 2/4/1 3 7-9
Cable Crossover 2/4/1 3 7-9
Bench Press 4/1/1 3 7-9
Hammer Machine Incline Press 2/4/1 3 7-9

The SHOCK Method

This training protocol attacks your chest from multiple angles by alternating the mechanics of each exercise.

Exercise Tempo Sets Reps
A1. Bench Press 3/0/X 2 7-9
A2. Flat DB Fly 2/2/1 2 7-9
Hammer Machine Incline Press 3/1/1 2 7-9, 4-6*
B1. Incline DB Fly 3/1/1 2 7-9
B2. Decline DB Press 2/1/X 2 7-9
Weighted Dips 3/1/2 2 7-9, 4-6*

Rest for one minute between supersets.

Note: Tempo describes how quickly one completes each of the different contractions within a repeat. The time is given in seconds, with X denoting the most explosively possible. The first number is the number of seconds for the eccentric (negative) contraction; the second is the number of seconds for the midpoint; the third is the number of seconds for the concentric (positive) contraction; this refers to the number of seconds held at the peak contraction or “squeeze” the targeted muscle.

Rep Tempo for Maximum GaiN.

How to Add the Pec-Pounder to Your Routine 

This is how your workout programme might look if you included these exercises. Consider that you are exercising with our 8 Week Muscle Mass Inflation programme. Instead, you should execute one of the following exercises on your Chest/Tri day each week. This is how the breakdown would look:

Week 1: Hybrid PRRS™ Method

Week 2: High/Low Rep Method

Week 3: SPEC™ Rep Method

Week 4: SHOCK Method

Week 5: Hybrid PRRS™ Method

Week 6: High/Low Rep Method

Week 7: SPEC™ Rep Method

Week 8: SHOCK Method

Tips for Max Chest Stimulation

Proper cues for targeting your chest:

  1. Lay down on the bench and set your feet firmly on the floor.
  2. Arch your lower back slightly.
  3. Raise your rib cage up high.
  4. Squeeze your scapulae together.
  5. Pull your shoulders downward and push them into the bench.

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With the exception of rule one for a handful of the movements, these same guidelines also apply to dips, crossovers, and seated press/fly machines (however the feet should always be firmly placed to establish a stable basis).

Smart Supplementation

    You won’t ever develop a huge, broad chest if you don’t follow suitable exercise and dietary techniques. There is little doubt, though, that if you have these things in place, adding a few essential supplements will hasten your success. Here are some recommendations:

    1. Pre-Workout Pump and Focus enhancing product: By increasing your concentration you will get more powerful muscle contractions, which will better exhaust the fibers. A greater blood flow to the working muscles will give them the nutrients they need for recuperation and repair.

    2. Creatine: This remarkable substance has been shown in thousands of tests to increase muscular mass, strength, and power through a variety of processes.

    3. Engineered carbohydrate powder: It’s crucial to quickly pump critical nutrients into muscle cells after your workout to replace muscle glycogen stores. The body will be better able to start developing muscle and get ready for the workout the following day if you use a correctly prepared carb powder.

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