This workout consists of 9 exercises. Each exercise consists of 1, 2, or max 3 sets. The goal is to pump the chest to the max with more exercises and fewer sets. You will need no more than 1 hour for this workout.

ROUTINE

1) Incline dumbbell press: look how the athlete holds the dumbbells. That grip variation will help you build the side and upper part of the chest the most. Keep the chest up and the back arched constantly, especially as you perform the positive rep. (3 sets)

2) Bench press superset: place 10 kg on both sides and do 10 reps of really wide bench press, 10 reps of normal bench press grip, and 10 reps of close grip bench press, in total 30 reps with no rest in between. After this set, rest for 1 to 2 minutes max. (1 set)

3) Incline dumbbell chest fly: Look at the grip. The athlete holds the dumbbell like that on purpose. This way, you will activate and stretch the upper chest to the max. Do not piece together dumbbells at the top, and do not rest at the top. Keep the chest up, especially during the positive part of the rep, and keep the back arched. Exercises 3 and 4 are supersets. (2 sets)

4) Kneeling T-bar chest press: this exercise targets the inner part of the chest the most. To activate that part to the max, keep squeezing the bar with your palms. Do not place your thumbs under the bar! (hold the bar with your palms. Look at how our athlete holds the bar). Exercises 3 and 4 are supersets. Do 2 rounds of this superset. (2 sets)

5) Explosive push-ups with the mini-stepper: do 10 reps per side. This will help you pump the chest fast. (1 set)

6) Chest cable fly: this will hit the full chest as it is superset with exercise No. 7. (2 sets)

7) Low-to-high single-arm dumbbell fly: This exercise is a superset with exercise No. 6. We have provided a full additional video for this superset. (2 sets)

8) Pec deck fly: This exercise targets the inner chest the most, as well as the side part of the chest. You can find an additional special video regarding the form of the exercise. Exercises 8 and 9 are superset. Do 2 rounds of this superset. (2 sets)

9) Close push-ups on the incline bench: look how our athlete holds the bench. Do the same. Keep the chest up to the max. As you go down (negative rep), the solar plexus has to touch the bench (so the solar plexus has to touch the end of the bench, and not the chest). This way, the lower chest will be the most engaged part. Exercises 8 and 9 are a superset. Do 2 rounds of this superset. (2 sets)

BENEFITS

Performing more exercises with fewer sets in a chest workout can offer several benefits, depending on individual fitness goals and preferences. Here are some advantages of this approach:

1. Muscle Stimulation Variety:

   • Incorporating a variety of exercises targets different angles and areas of the chest. This can lead to more comprehensive muscle stimulation, promoting balanced development.

2. Increased Muscle Engagement:

   • Different exercises activate various muscle fibers within the chest. Performing more exercises can engage a larger portion of the chest muscles, contributing to overall muscle development.

3. Joint Health:

   • Performing a variety of exercises can reduce the stress on specific joints associated with certain movements. This can be beneficial for those who may be prone to joint discomfort or are recovering from injuries.