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September 28, 2018 2 min read



  1. Compound movement first – Do this to stimulate the highest number of muscle fibers as well as release the maximum amount of testosterone and growth hormone.


  1. Work the chest at various angles – While areas of the chest can’t be isolated, they can be focused on. Be sure to work at various inclines ranging from decline to 45 degrees.


  1. Focus on dumbbells rather than barbells – You’ll get a better range of motion and force the muscle to work harder using dumbbells as opposed to a barbell.


  1. Use isolation movements at the end – once you’ve done your allotted presses for the day, finish up with isolation movements such as flies or cross overs. Work with lighter weights and higher reps for your isolation exercises.


  1. Don’t forget your legs and back – I know this seems weird, but if you truly want chest gains don’t neglect training your legs and back. Heavy leg training promotes testosterone and growth hormone release, which will aid in building a bigger chest. Training the back will ensure that that your posture and posterior to anterior strength remain in balance.


A workout from my Mass & Aesthetics 8 week program:


EXERCISE  Set #1 Set #2 Set #3
1) Steep Incline Dumbbell Press
*3xDrop Set on the last Set
15-20 Reps 15-20 Reps 15-20 Reps
2) Incline Cable Flys 15-20 Reps 15-20 Reps 15-20 Reps
3) Low Incline Press 15-20 Reps 15-20 Reps 15-20 Reps
4) Dumbbell Pullovers 12 Reps 12 Reps 12 Reps
5) Flat Cable Flys
*Last 5 with 5 second pause and 5 second negative
15-20 Reps 15-20 Reps 15-20 Reps
6) Standing Cable Cross Overs - Press/Fly - Press/Fly 10-10-10-10 10-10-10-10 Drop set 3x
7) Decline Hammer Press 
*2 second pause at peak contraction
15 Reps 15 Reps

15 Reps

8) Upright Decline Cable Flys 15 Reps 15 Reps 15 Reps

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