Rip Up Your Chest!

For Pecs That Pop Out of Your Shirt

If you can’t tell by now, I’ll just go ahead and say it: I love chest day. There are so many different ways to get a good chest workout in, but this one here really takes the cake.
I came up with this chest workout last year while I was preparing for a photo shoot and I absolutely fell in love with it. It hits every part of the chest, it makes you sweat and it’s a very fast and efficient way to make your chest pop out of your shirt.

How You Do It

• Set up this entire workout before you begin. This will make the workout go by so much faster.
• Very simple to remember: 10 reps at each move.
• No rest between moves
• After you hit 10 reps at each move, that equals one complete round.
• Rest one minute (yes, just one minute only).
• Repeat for five rounds!

The Moves

• Bench Press
• Dip
• Suspension Push-up to Knee Tuck
• Dumbbell Flye
• Dumbbell Pullover

You have to be very fast and efficient for this workout. A very key thing to make this work is to use a weight that you can actually handle! For instance, you might start with 135 pounds on the bench press. That might be easy for you in rounds one and two. Then you get to round three and realized that one minute of rest is not much at all.
Your chest is roasted and you can barely get five reps. That is when you humble yourself, and lower the weight.
Trust me— I know it’s pretty humbling when you are struggling to get 95 pounds up, and people at the gym are watching you. Don’t let that discourage you. You are going to be taxing the hell out of your chest, and the muscular hypertrophy gains you will get in the coming weeks will be well worth it!
Set it up, knock it out and watch your chest start popping out of your shirt!

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.


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