Muscle Building

Chest plan

Volume-focused chest training for maximum hypertrophy.

Warmup

  • 5 min incline walk
  • Band flyes x20
  • Push-ups 2 x 15
  • Cable crossovers (light) x15

Workout flow

  1. Compound movement
  2. Incline work
  3. Isolation flyes
  4. Pump finisher

Estimated duration: 65 minutes

Cooldown / Stretching

  • Doorway stretch 2 x 45s
  • Pec minor release
  • Arm circles

Exercises

Incline Dumbbell Press

upper chest, shoulders • Dumbbells, incline bench

Incline Dumbbell Press image

Steps:

  • Set bench to 30 degrees
  • Press bells up in arc
  • Lower with 3s eccentric
  • Finish with elbows slightly bent
Beginner 3 x 12
Intermediate 4 x 10
Advanced 4 x 8
Pro 5 x 8

Notes: Rotate wrists neutral at top for shoulder comfort. Focus on stretch.

Cable Flyes

chest • Cable machine

Cable Flyes image

Steps:

  • Set cables at shoulder height
  • Slight forward lean
  • Bring hands together
  • Squeeze at peak contraction
Beginner 3 x 15
Intermediate 3 x 12
Advanced 4 x 12
Pro 4 x 15

Notes: Constant tension. Slow eccentrics.

Dumbbell Flyes

chest • Dumbbells, flat bench

Dumbbell Flyes image

Steps:

  • Lie flat with dumbbells up
  • Lower in wide arc
  • Deep stretch at bottom
  • Squeeze chest to bring up
Beginner 3 x 12
Intermediate 3 x 12
Advanced 4 x 10
Pro 4 x 12

Notes: Focus on stretch and contraction.