The chest is one of the most visible parts of the body. It’s right below the face (the first place most people look), meaning it is the second most important body part in terms of appearance. If you want to look your best and attract the opposite sex, it’s vital to build a solid, well-defined chest. This simple rapid-fire chest workout will help you to shred your pecs and increase muscle tone drastically!
Perform these exercises one at a time, with the prescribed amount of rest between each set. Don’t allow yourself to rest too much, as that will allow your heart rate to drop below the recommended level. Keep working hard and push through the burn, and you’ll increase weight loss as well as muscle-building.
Bench Press with Incline Bench Press Superset — The Bench Press is one of the most effective chest-building exercises, thanks to the fact that it engages all of your “pushing” muscles. For this exercise, add more weight until you can perform 6 reps with moderate difficulty (you should struggle on the 6th rep).
To perform the workout: Lower with a two-count, and push the weight up as quickly as you can while still maintaining the form. Once you finish one set of regular bench press, quickly perform an Incline Bench Press Superset (immediately after, with no rest, using lighter weight). Repeat this for 4 sets/supersets, with 20 seconds of rest after the superset.
Plyometric Push-Ups — This explosive push-up is AMAZING for your chest muscles! It not only forces your muscles to work on the concentric (pushing) phase of the movement, but also the eccentric (lowering) phase. It engages the muscles highly effectively, leading to more efficient strength-building.
To perform the workout: Get in the plank position, with your hands spread for a regular push-up. Count to three as you lower yourself to the ground, then push upward with enough force to lift your hands from the ground (add a clap if you want). Perform 4 sets of 5 reps, with 20 seconds of rest between each set.
Push-Up Pyramid — If you think you’re tired now, wait until you finish this workout! This is one of the best series of exercises to push your chest muscles to failure. If regular push-ups are too easy (for the very fit), try mixing it up with more difficult push-up variations: Diamond Push-Ups, Dive Bombers, Star Push-Ups, and so on.
To perform the workout: Assume your push-up position (back straight, hips tucked in, core tight), and perform a set of 4 push-ups. Rest for 20 seconds, then perform a set of 6 push-ups. Repeat this for sets of 8, 10, 12, 15, 12, 10, 8, 6, and 4 push-ups. By the time you reach the end of the cycle, your chest muscles will be on fire!
If you want to build well-defined chest muscles, this is the definitely the workout for you! The variety of exercises will hit your chest muscles from every angle, but without limiting your range of motion. By mixing it up between free weights, plyometric/explosive training, and bodyweight workout, you enhance your overall fitness, strength, and endurance.
Best of all, the workout will hit more than JUST your chest. Every push-up and bench press will work the secondary muscles–your shoulders, forearms, and triceps. This workout will help to improve your upper body “pushing” power. Make no mistake: it’s not an easy workout, but once you reach the point that you can get through it without stopping, you’ll be in amazing shape!