Here's a favorite Chest workout that's worked for me.

A little background - I'm am a way-slow chest gainer (leg heavy, not so in chest). I've tried it all, heavy, light, volume, sparse. This worked to give me decent size (for my 5'6" frame), symmetry, balance, and that nice middle split. Gotta love that split.

Here goes:

Movement 1:
Start with cable crossovers for 4 sets, 12-15 reps.

Superset these with pushups: hands about shoulder width apart, feet elevated. Helps get a good pump early, and the blood is flowing. Shoulders warm up also.

Movement 2:
Incline dumbbell presses - 4 sets, 10-15 reps. Keep increasing the weight

Superset these with incline dumbbells flys. Big, wide stretch, 4 sets, 10 reps

Movement 3:
Flat dumbbell press (turning dumbbells in at top of movement) OR Hammer upright bench press 4 sets, 8 to 10 reps

Movement 4:
Bodyweight dips and also weighted dips. Keep knees in front, tip forward a bit to put full emphasis on the pecs; don't come up and lock out elbows. 4 sets, as many reps as you can get.

This worked for me all summer.

Mark K.
The Jersey Polar Bear

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