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The deep chest workout

Use this simple technique to help you build up your pecs in just four weeks.

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The Deep Chest Workout
poba / Getty
The Deep Chest Workout
poba / Getty

If you’re looking to put more size on your chest, look past those same old bench press routines you’ve been doing—you know, the ones that stopped working for you years ago. And, honestly, just the bench press by itself isn’t that good a muscle-builder for the pecs anyway.

Instead, it’s pre-exhaustion training that’ll allow you to get more out of conventional chest exercises, and see a bigger, deeper chest inside of a month.

How it works

Smaller muscles tend to fatigue faster than bigger ones. When you’re benching and you can no longer lock out the weight, that means your triceps tired out before your pecs. But what if you worked the pecs first, in isolation, so they were tired when you got to the bench press? They’d then fail along with the triceps, so the exercise would end when the target muscles were fried—not before.

This is pre-exhaustion—the basis of this workout. In it, isolation lifts, like flyes, precede compound movements, like presses, and then those are followed by more isolation lifts to top off the pump you get and encourage an increase in blood flow, which brings fast growth.

Directions

Perform the workout once per week. Do exercises marked “A,” “B,” and “C” in sequence, resting only as directed. Repeat until sets are done for the group.

Routine

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The deep chest workout

Grow your pecs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

One-Arm Flye and Pushup Combo

Equipment
Sliding Discs
Sets
3
Reps
As many as possible (each side)
Rest
60 sec. (after completing both sides)
Exercise 2 of 8

Dumbbell Half Flye

Equipment
Dumbbells
Sets
3
Reps
10
Rest
0 sec.
Exercise 3 of 8

Bench Press

Equipment
Barbell
Sets
3
Reps
12, 10, 8
Rest
0 sec.
Exercise 4 of 8

Chest Cable Flye

Equipment
Cable Machine
Sets
3
Reps
5
Rest
90 sec.
Exercise 5 of 8

Incline Dumbbell Half Flye

Equipment
Dumbbells
Sets
3
Reps
10
Rest
0 sec.
Exercise 6 of 8

Incline Dumbbell Bench Press

Equipment
Dumbbells
Sets
3
Reps
16, 14, 12
Rest
0 sec.
Exercise 7 of 8

Pushup

Equipment
Sets
3
Reps
As many as possible
Rest
90 sec.
How to
Exercise 8 of 8

Dip

Equipment
Dip Station
Sets
2
Reps
6
Rest
90 sec.
Hold each rep, when your upper arms are parallel with the floor, for six seconds.
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