Chest: Focus on Isolation
Full Workout Routine
Incline Smith Machine Press Warm-up
Additional Videos
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How to warm up on a smith machine?
why warm up on a Smith machine is important and what it looks like.
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Smith Machine - Warm up Set 1
Weight: lighter (example: 5kg plates on each side). Faster tempo.
Reps: 30 -
Rest: 1 m
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Smith Machine - Warm up Set 2
Weight: slightly heavier (example: 7kg plates on each side). Faster tempo.
Reps: 20 -
Rest: 1m 30s
Incline Smith Machine Round 1
Additional Videos
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Working sets on a smith machine
Learn what is important for working sets on a Smith machine incline bench press.
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Incline Smith Machine -Set 1
Weight: not too heavy (example: 15kg plates on each side). Make it harder with slow negative reps.
Reps: 12 -
Rest: 1 m
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Incline Smith Machine -Set 2
Weight: heavier (example: 20kg plates on each side). Make it harder with slow negative reps.
Reps: 10 -
Rest: 1m 30s
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Incline Smith Machine -Set 3
Weight: heavier (example: 25kg plates on each side). Normal speed negative reps.
Reps: 8 - 10 -
Rest: 1m 30s
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Incline Smith Machine -Set 4
Weight: heavier (example: 30kg plates on each side). Normal speed negative reps.
Reps: 6 - 8 -
Rest: 1m 30s
Incline DB Press Round 2
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Incline DB Press - Set 1
Weight: medium (example: 20kg dumbbells)
Reps: 10 -
Rest: 1 m
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Incline DB Press - Set 2
Weight: heavier (example: 22kg dumbbells)
Reps: 10 -
Rest: 1m 30s
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Incline DB Press - Set 3
Weight: heavier (example: 25kg dumbbells)
Reps: 10 -
Rest: 1m 30s
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Incline DB Press - Set 4
Weight: heavier (example: 30kg dumbbells)
Reps: 10 -
Rest: 1m 30s
Incline Around the World Round 3
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Incline ATW - Set 1
Weight: light DBs (example: 4kg dumbbells).
Reps: 15 -
Rest: 1 m
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Incline ATW - Set 2
Weight: slightly heavier DBs (example: 5kg dumbbells).
Reps: 15 -
Rest: 1m 30s
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Incline ATW - Set 3
Weight: slightly heavier DBs (example: 6kg dumbbells).
Reps: 12 -
Rest: 1m 30s
Reverse Grip Pec Deck Fly Round 4
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Reverse Grip Pec Deck - Set 1
Weight: lighter weights (example: 35kg). *With heavier weights you will engage mostly the biceps and the increase of injury is higher. With too heavy weights, you will not be able to squeeze the chest at the end.
Reps: 15 -
Rest: 1 m
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Reverse Grip Pec Deck - Set 2
Weight: increase slightly (example: 40kg). *With heavier weights you will engage mostly the biceps and the increase of injury is higher. With too heavy weights, you will not be able to squeeze the chest at the end.
Reps: 12 -
Rest: 1m 30s
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Reverse Grip Pec Deck - Set 3
Weight: increase slightly (example: 45-50kg). *With heavier weights you will engage mostly the biceps and the increase of injury is higher. With too heavy weights, you will not be able to squeeze the chest at the end.
Reps: 10 -
Rest: 1m 30s
Low to High Cable Fly Round 5
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Low to High Cable Fly - Set 1
Weight: slightly heavier (example: 10kg on each side).
Reps: 15 -
Rest: 1 m
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Low to High Cable Fly - Set 2
Weight: slightly heavier (example: 12kg on each side). *With too heavy weights, you will engage the biceps and the front deltoids the most, instead of the chest.
Reps: 12 -
Rest: 1m 30s
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Low to High Cable Fly - Set 3
Weight: slightly heavier (example: 15kg on each side). *With too heavy weights, you will engage the biceps and the front deltoids the most, instead of the chest.
Reps: 10 -
Rest: 1m 30s
Superset Finisher Round 6
Additional Videos
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2 DB pullover variations
For this workout, use the advanced variation, If it is too hard for you, you can switch to the basic one. -
Cable press - inner chest - short edition
learn how to engage the inner and side parts of the chest in less than 30 seconds. -
Cable press - inner chest - extended edition
Here is everything you need to know about this single-arm cable press variation.
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DB Pullover - Set 1
Weight: not too heavy (example: 15kg dumbbell).
Reps: 12 -
Cable Inner Press - Set 1
Weight: light (example: 7kg). *with too heavy weights you will not be able to squeeze the inner part of the chest at the end of a positive rep.
Reps: 12 per arm -
Rest: 1m 30s
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DB Pullover - Set 2
Weight: increase (example: 20kg dumbbell).
Reps: 10 -
Cable Inner Press - Set 2
Weight: slightly heavier (example: 10kg). *with too heavy weights you will not be able to squeeze the inner part of the chest at the end of a positive rep.
Reps: 12 per arm -
Rest: 1m 30s
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DB Pullover - Set 3
Weight: increase slightly (example: 22kg dumbbell).
Reps: 10 -
Cable Inner Press - Set 3
Weight: same as in the 2nd set (example: 10kg). *with too heavy weights you will not be able to squeeze the inner part of the chest at the end of a positive rep.
Reps: 12 per arm -
Rest: 1m 30s
Featured Workouts
Explore Workouts
Sometimes, you should focus on isolating the chest to the max! Try this!
If the focus of your chest workouts in the previous weeks was on achieving the hypertrophy and the pump, try this routine once in 5-8 weeks to isolate only the specific part of the chest. You will not fell such a great pump, but you will isolate the chest parts more than usual!
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