Are you looking to sculpt a powerful and impressive chest? In this article, we unveil the ultimate chest blaster workout – incorporating four highly effective exercises that are PROVEN – as they built some of the biggest chests on the Olympia stage. Let’s get into this…
While having big arms may turn the heads of the opposite sex…
If you really want to impress people when you take your shirt off – building slabs of beef on your chest will grab a LOT of attention.
Think about the most impressive physiques you know of…
Can you name ONE of them that doesn’t have impressive pectoral development?
Of course, I would have to say that Arnold is the standard…
His chest was so massive at one point – one wonders if he could even see his, ummmmm… feet when he looked down.
Another Old School name whose chest turned heads was Serge Nubret – his chest development was ALMOST on par with The Oak’s!
Of course, perfect pecs aren’t just something that belong to the Golden Age of bodybuilding…
The new era has its fair share of them.
One of the names that stands out is Brandon Curry – one look at the guy and you can tell that he focuses on building up his chest…
Probably to match his massive arms.
Another impressive name – Derek Lunsford. This former Mr. Olympia seems to have taken his pecs to a whole new level…
To the point that I bet he has to fight to keep his arms from folding in.
These are some of the ultimate chests…
So, we thought it fitting to give you guys the ultimate chest blaster workout – compiled of some of the exercises that built these legendary pecs.
Do you think you can handle it?
Let’s get into it…
1. Barbell Bench Press
The barbell bench press is the KING of chest exercises…
And it should be a staple in any chest workout routine.
It primarily targets the pectoralis major – with secondary engagement of the triceps and front deltoids.
Here’s how to BEST perform this movement:
Step 1: Lie on a flat bench with your feet planted firmly on the ground.
Step 2: Grip the barbell slightly wider than shoulder-width apart, with your palms facing away from you.
Step 3: Lower the barbell towards your chest in a controlled manner, keeping your elbows at a 90-degree angle.
Step 4: Press the barbell back up explosively to the starting position.
Step 5: Repeat for the desired number of reps.
Pro Tip: Gradually increase the weight as you progress to challenge your chest muscles to ensure continuous growth.
2. Dumbbell Flyes
Dumbbell flyes are an excellent isolation exercise that targets the pectoralis major and helps to enhance chest width and definition…
It also opens up the shoulder joint – allowing the strengthening of the tendons that attach your chest to your humorous.
If you want to stay healthy…
You’ve got to stay flexible.
Here’s the steps for proper execution:
Step 1: Lie on a flat bench with a dumbbell in each hand, arms extended straight above your chest, and palms facing each other.
Step 2: Lower the dumbbells in a wide arc motion until you feel a stretch in your chest muscles.
Step 3: Engage your chest muscles to bring the dumbbells back to the starting position.
Step 4: Perform the desired number of repetitions.
Pro Tip: Control the movement throughout the exercise – focusing on the mind-muscle connection to maximize the benefits. And remember… you don’t need to go HEAVY!
3. Incline Dumbbell Press
The incline dumbbell press targets the upper chest – providing a well-rounded development to your pectoral muscles.
There are some lifters that put more of an emphasis on this movement for growth – rather than flat barbell benches.
Here’s how to do it:
Step 1: Set the bench at a 30-45 degree incline.
Step 2: Lie back on the bench with your feet flat on the ground.
Step 3: Place the dumbbells on your knees to use hip momentum to get them up to the proper position – which is with hands slightly wider than shoulder-width apart.
Step 4: Lower the dumbbells to your upper chest with control.
Step 5: Push the dumbbells back up to the starting position.
Step 6: Repeat for the desired number of reps.
Pro Tip: Ensure a stable and controlled motion throughout the exercise to prevent strain and injury. Some people choose not to supinate their wrists – which will relieve stress on the shoulder joint.
4. Cable Crossovers
Cable crossovers are an effective exercise for hitting all three major chest muscles: the pectoralis major, pectoralis minor, and serratus anterior.
You’ll also get double work – as to keep the correct posture – you’ll be working your core as well.
Follow these steps:
Step 1: Set the cable pulleys to the highest position on each side.
Step 2: Stand in the middle and grab the handles with your palms facing down.
Step 3: Keep a slight bend in your elbows and bring your hands down and forward, crossing them at the bottom.
Step 4: Squeeze your chest muscles and reverse the motion to return to the starting position.
Step 5: Perform the desired number of repetitions.
Pro Tip: Focus on squeezing your chest at the peak of the movement to get the most out of each rep.
The Ultimate Chest Blaster Workout
There you have it…
The ULTIMATE chest blaster.
Think you can hang with the big boys (and girls)?
These exercises are tried, tested and true…
Even the best bodybuilders in the world recognize the effectiveness of these exercises.
Past Mr. Olympia champs like Arnold Schwarzenegger, Ronnie Coleman and Jay Cutler have incorporated variations of these exercises into their chest routines for years…
And I’m sure they’ll tell you that their mastery of these fundamental movements played a significant role in their success.
If they’re good enough to build Mr. O’s – they’re good enough to build you.
Try it!
We’re betting you notice significant gains in size and strength.
Just remember – consistency and proper form are key to achieving the best results…
You don’t need to go heavy AF to get big.
Now…
Let’s f#$king GO!!!
“You shall gain, but you shall pay with sweat, blood, and vomit.” – Pavel Tsatsouline
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