This is a chest workout that consists of 6 basic exercises. There are no supersets, drop sets, or similar techniques to reach muscle failure. As there are only basic and single exercises, you will have to do more sets for better chest stimulation. The workout is suitable for beginners and the ones who have been working out at the gym for a few months. 

THE ROUTINE

1) Flat chest press: if you do not have this machine in your gym, use the dumbbells. Regarding the exercise form, keep the chest up all the time, especially as you push the weights up. Also, maintain the back arch. Control the movement. We will show you in an additional video how to perform the dumbbell chest press. The principle is also the same for this machine.

2) Seated chest press machine for upper chest: if you do not have this machine in your gym that engages the upper chest, use the regular chest press seated machine that engages the full chest. Also, keep the chest up and the back arched.

3) Chest dips: If you are a beginner, you will not be able to do more than 10 reps for sure. So, use the help of a friend who will push your legs up, or if the dip machine has a support pad, use it to place your legs there. It is important to follow our rep range for all sets. You can find an additional video on chest dips regarding the form, variations of dips, and much more.

4) Pec deck fly: this is the exercise where people in 90% make mistakes by engaging the front deltoids more instead of the chest. That is the reason we prepared an additional video where you will learn all about the pec deck fly exercise.

5) Chest pullover: There are 2 variations of the chest pullover depending on the position of the bench. This is an advanced variation, but we prepared an additional video where we teach you the proper form of the exercise, plus the difference between the regular and advanced variation of the chest pullover. If you have experience with this exercise, you can try an advanced variation of the chest pullover.

6) All around the world on a flat bench: make a big circle with dumbbells. Use lighter dumbbells only. The goal here is to hit the lower part of the chest. You have to keep the chest up. So, as you start the 2nd half of the circle (positive rep) push the chest up as if you want to touch the ceiling with your chest. In that end position ( position where the positive rep ends, and where you piece together dumbbells) the front part of the shoulder (front deltoid) has to finish behind the nipples. If the front deltoid finish above the level of the nipples, that means that you failed to push the chest up in the 2nd half of the positive rep. That way, the front deltoids will be more engaged instead of the chest. This is the general tip that stands the same for all chest exercises. Otherwise, you can injure the front deltoids especially if you lift heavy.

General information:

• The rest between sets and exercises should not be longer than 2 minutes;
• Do not contradict our rep range for the six exercises;
• Be careful with the weights;
• Learn the proper form first, especially if you are a beginner at the gym.