Chest is a crucial body part for developing a complete physique. I have noticed that many women don’t train their chest as much as men. But I think it’s crucial for both genders to train chest thoroughly each week to create the upper body-to-waist ratio you’re seeking.
Today’s workout begins with flat bench presses, and we’ll use a drop set. That means that you’ll choose a weight that allows you to perform 6 reps to failure, and then you’ll immediately use a lighter weight to perform 6 more reps, also reaching failure with that weight. You’ll only rest 90 seconds between each of these drop sets.
Then we’ll perform dumbbell bench presses on a flat bench, really emphasizing the growth of the middle of the chest today. For this move, bring the weights down with control and explode up. Push the weights to above your chest rather than farther up toward your neck or head. Avoid locking out your elbows at the top to maintain constant tension in your pectoral muscles.
Next up we’ll perform cable crossover presses, which is a different move than traditional cable crossovers. The purpose of this move is to develop the lower pecs, similar to how decline presses work. Think of that move as you press the cables down for this one. For this move, bend over only slightly, and press the weights down rather than bringing the handles across your body. Check out my video to see how I perform this move.
Next, you’ll perform 3 sets of incline chest presses on a unilateral machine—remember these are the ones where the arms work independently. Follow that up with pec deck flyes. Keep your shoulder blades back for this finishing move to make sure you’re activating your pecs.
Cardio |
25 minutes |
Steady-state upon waking |
Flat Bench Presses 3 Sets-6/6 Reps Performed with a drop set and 90 seconds of rest between each full set |
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Dumbbell Bench Presses 3 Sets/10-15 Reps Rest 90 seconds between sets
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Cable Crossover Presses 3 Sets/10-15 Reps Rest 90 seconds between sets |
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Unilateral Incline Chest Presses 3 Sets/8-10 Reps Rest 90 seconds between sets |
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Pec Deck Flyes 3 Set/12 Reps Rest 90 seconds between sets |
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Cardio |
35 minutes |
Steady-state after training or later in the evening |
GETHIN’S GO-TO:You may already be noticing some changes in Kai’s and Danielle’s appearance in the middle of Week Two on my lean muscle program. You may also notice that the quality of their effort and discipline has improved since the first day or two on the program. It may not get easier, but it starts to look easier when you’re watching someone else perform these moves. I hope you’re seeing and feeling similar results.
WHAT SUPP?