How to do the workout
This is a six-move session made up of two straight sets then two supersets. Do all the reps of move 1, sticking to the sets, reps and rest shown, then do all the reps of 2. Then do moves 2A and 2B as a superset, and the same again for moves 3A and 3B, to work your chest hard.
Warm up thoroughly, starting with some shoulder, elbow and wrist movements, followed by some light dumbbell bench presses and dumbbell flyes, interspersed with more mobility work in the rest periods between warm-up sets. Gradually increase the weight of each warm-up set while reducing the reps until you’re fully ready to go.
5 Reps 8 Rest 60sec
Why The classic big lift for a bigger, stronger and wider chest.
How Lie flat on a bench holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Plant your heels on the floor, tense your glutes and core, then lower the bar to your chest and press it back up.
5 Reps 12 Rest 60sec
Why It isolates the chest muscles and hits the inner and outer sections of the pecs.
How Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. With a slight bend in your elbows, bring your hands down and in so they cross in front of your body. Pause for a second, then reverse the move to the start.
Superset
This superset is designed to work the upper, lower, inner and outer portions of your pec muscles from a different angle so you recruit and then fatigue fresher muscle fibres, allowing you to make greater gains in less time. Keep the weights sensible, especially for the incline dumbbell flyes – it’s smarter to go lighter with great form instead of flinging too-heavy weights around.
3A Incline dumbbell hammer press
4 Reps 12 Rest 30sec
Why The incline and this hand position work the chest in a different way for greater gains.
How Lie back on a incline bench, holding a dumbbell in each hand at shoulder height with palms facing. Press the weights up until your arms are straight, then lower them back to the start.
4 Reps 12 Rest 60sec
Why It works your upper and outer pecs to build a broader chest.
How Lie back on an incline bench, holding a dumbbell in each hand with arms straight and palms facing. With your chest up and a slight bend in your elbows, lower the weights out to the sides until you feel a good stretch across your chest, then raise them back to the start.
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