In honor of National Chest Day (which apparently is every Monday), here’s my latest chest routine. This workout is meant for both ladies and gents.
1. Dumbbell presses (Pyramids, or the “anti-dropsets”)
Pyramid definition: Start out with low weight and perform a high number of reps. Keep adding weight until you can’t do another rep.
I start with 12 reps of 30 lb dumbbells, then 10 reps of 32.5 lb dumbbells, 8 reps of 35 lb dumbbells, etc. The last set I do is 4 reps of my max weight (40 lb dumbbells).
2. Chest Flys (3×10)
Be careful not to go too heavy on these, or you’ll hurt your shoulders! You want to go heavy enough that you can bring them above your head, but still feel it in your chest and not your shoulders.
3. Bench press (3×10)
4. Cable chest flys and pushups (superset) (3×10)
Superset definition: A superset is a combination of one exercise performed right after the other with no rest in between them.
I do 10 cable chest flys, 10 pushups, and repeat for 3 sets total.
Make sure that your arms do not go past your back. They should start on your sides, and not any further behind your back.
Pull the cables till they are in front of you, making sure that your body is kept still and only your arms are moving the cables.