Solid Chest Pump

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177

2.5k

177

2.5k

Chest - Inner chest - Side chest Upper chest -

😰 Hard

80 min

6 Exercises

Full Workout Routine

Smith Machine Warm-up Warm-up

Additional Videos

How to warm up the chest properly on a smith machine?

Here, the lightweight and the tempo are important.

Smith Machine Warm-up Set 1

Weight: low (example: 5kg plates on each side). Faster tempo

Reps: 30

Completed
Rest: 1 m
Smith Machine Warm-up Set 2

Weight: low (example: 7-10kg plates on each side). Faster tempo.

Reps: 20

Completed
Rest: 1 m

Smith machine Incline Press Round 1

Additional Videos

Smith machine Incline Press - working sets ?

The tempo is very important.

Smith machine Incline Press - Set 1

Weight: light (ex. 10kg plates on each side), but heavier than the warm-up set. Slower tempo: 3 seconds negative reps.

Reps: 12

Completed
Rest: 1 m
Smith machine Incline Press - Set 2

Weight: slightly heavier (ex. 15kg plates on each side). Slower tempo: 3 seconds negative reps.

Reps: 10

Completed
Rest: 1 m
Smith machine Incline Press - Set 3

Weight: increasing (ex. 20kg plates on each side). Slower tempo: 3 seconds negative reps.

Reps: 8

Completed
Rest: 1m 30s
Smith machine Incline Press - Set 4

Weight: Increasing (ex. 30kg plates on each side). Slower tempo: 3 seconds negative reps.

Reps: 6

Completed
Rest: 1m 30s

Flat Bench Press Round 2

Additional Videos

Bench Press - 3 min lesson

Here, you will learn everything you need to know about flat bench press.

Flat bench press - Set 1

Weight: light (example: 15 kg plates on each side).

Reps: 15

Completed
Rest: 1m 30s
Flat bench press - Set 2

Weight: increasing (example: 20kg plates on each side).

Reps: 10

Completed
Rest: 1m 30s
Flat bench press - Set 3

Weight: increasing (example: 25 kg plates on each side).

Reps: 10

Completed
Rest: 1m 30s
Flat bench press - Set 4

Weight: light (example: 30kg plates on each side).

Reps: 6 - 8

Completed
Rest: 1m 30s

Incline Chest Dumbbell Fly Round 3

Incline Chest Dumbbell Fly - Set 1

Weight: light (example: 7 kg dumbbells).

Reps: 12

Completed
Rest: 1 m
Incline Chest Dumbbell Fly - Set 2

Weight: increasing (example: 10 kg dumbbells).

Reps: 12

Completed
Rest: 1 m
Incline Chest Dumbbell Fly - Set 3

Weight: increasing (example: 12 kg dumbbells).

Reps: 10

Completed
Rest: 1 m
Incline Chest Dumbbell Fly - Set 4

Weight: same as in the 3rd set (example: 12 kg dumbbells).

Reps: 10

Completed
Rest: 1 m

Superset Round 4

Additional Videos

How to: pec deck fly

Learn the proper form.
How to: DB Chest Pullover

Learn how to perform the basic and advanced variations of the DB pullover.

Pec Deck Fly - Set 1

Weight: light (example: 40kg)

Reps: 12

Completed
Dumbbell Chest Pullover - Set 1

Weight: light DB (example: 12kg dumbbell)

Reps: 12

Completed
Rest: 2 m
Pec Deck Fly - Set 2

Weight: increase slightly (example: 50kg)

Reps: 10

Completed
Dumbbell Chest Pullover - Set 2

Weight: heavier DB (example: 17kg dumbbell)

Reps: 10

Completed
Rest: 2 m
Pec Deck Fly - Set 3

Weight: increase (example: 60kg)

Reps: 10

Completed
Dumbbell Chest Pullover - Set 3

Weight: same DB (example: 17kg dumbbell)

Reps: 10

Completed
Rest: 2 m

Chest Dips Round 5

Additional Videos

All about Chest Dips

Learn the proper form and the difference between the chest and triceps dips.

Chest Dips - Set 1

Use the support pad if needed.

Reps: 10

Completed
Rest: 1 m
Chest Dips - Set 2

Use the support pad if needed.

Reps: 10

Completed
Rest: 1m 30s
Chest Dips - Set 1

Use the support pad if needed.

Reps: 10

Completed

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Workout Description

For the pump, you need basic gym equipment.

This workout will get your chest pumped. There are fewer supersets, but the pump is still great.

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

102 Exercises 46 Workouts 1 Programs

Solid Chest Pump

Full Workout Routine

Smith Machine Warm-up Warm-up

Additional Videos

How to warm up the chest properly on a smith machine?

Smith Machine Warm-up Set 1

Smith Machine Warm-up Set 2

Smith machine Incline Press Round 1

Additional Videos

Smith machine Incline Press - working sets ?

Smith machine Incline Press - Set 1

Smith machine Incline Press - Set 2

Smith machine Incline Press - Set 3

Smith machine Incline Press - Set 4

Flat Bench Press Round 2

Additional Videos

Bench Press - 3 min lesson

Flat bench press - Set 1

Flat bench press - Set 2

Flat bench press - Set 3

Flat bench press - Set 4

Incline Chest Dumbbell Fly Round 3

Incline Chest Dumbbell Fly - Set 1

Incline Chest Dumbbell Fly - Set 2

Incline Chest Dumbbell Fly - Set 3

Incline Chest Dumbbell Fly - Set 4

Superset Round 4

Additional Videos

How to: pec deck fly

How to: DB Chest Pullover

Pec Deck Fly - Set 1

Dumbbell Chest Pullover - Set 1

Pec Deck Fly - Set 2

Dumbbell Chest Pullover - Set 2

Pec Deck Fly - Set 3

Dumbbell Chest Pullover - Set 3

Chest Dips Round 5

Additional Videos

All about Chest Dips

Chest Dips - Set 1

Chest Dips - Set 2

Chest Dips - Set 1

Featured Workouts

The most effective chest workout

Build big arms like Jason Momoa

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1 hour Back & Biceps

Shoulders & Triceps workout

Explore Workouts

Chest workout - basic exercises

Shredded chest workout

The most effective chest workout

Chest & Back workout (50 min)

Chest: more exercises & fewer sets

Upper body - focus on bench press strength

1 hour chest workout

Build chest like Aquaman

Bench press powerlifting workout with max weights

Hotel gym: upper body

GymZilla Tribe

Additional Videos

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