One of the more popular muscle groups to train is the chest. If you’re like most lifters, chest day falls on Monday (aka International Chest Day). Having a great pec workout can generate momentum to carry you through the rest of your training week. The right exercises and training principles can be important in having the best workout possible.
Fortunately, you won’t have to try build a champions’ chest workout routine on your own. Over the years, M&F, Flex, and M&F Hers has gathered a few exercises and tips from some of the best bodybuilders and physique athletes in the game. We also have a workout that incorporates all of their advice so you can apply it for yourself.
One great resource of information for the chest or any other bodypart is the two-time Classic Physique Olympia champ. Canada’s favorite son likes using an isolation exercise like the pec-deck flye to start the session. He advises using a motion like this to focus on flexibility and warming-up.
“Focus on the stretch and squeezing at the front of your chest to force some blood into the chest.”
Bumstead doesn’t just stretch to start the workout. Another tactic he uses is to focus on stretching the pecs at the end of the workout.
“I lie on a slightly inclined bench with a pair of dumbbells, as if I am about to do a chest press, and hold them at the bottom of the movement to give my chest a good stretch. Move the dumbbells around a little bit until you feel and deep stretch and hold it for 45 seconds. Do this twice.”
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Ian Spanier
Jeremy Potvin – Bench Press
Potvin may be known for having one of the craziest structures in the Men’s Physique division. Aside from his microscopic waist, he has a pair of thick and powerful pecs. He attributed that development to heavy bench presses in his younger years. Yes, one of the best athletes in the modern era uses an old-school pec-pounding move.
“I like to train as heavy as possible. My favorite chest workout is a flat barbell bench press. When I was younger, I liked to max out a lot. It helped build the thickness I have in my chest.”
Potvin doesn’t max out as often anymore, but he is still an advocate for using heavy weight. Triples or five rep sets can serve you well.
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Bill Comstock
Adela Garcia – Incline Dumbbell Press
Garcia is an eight-time Fitness Olympia champion. She’s best known for her routines, but her physique was the standard in her division as well. One reason behind her success was that she focused on details when she was training. One chest movement that helped her for show and go was the incline dumbbell press. This is great for the upper pecs, but she advises to pay attention to more than that area alone.
“Make sure to keep your lower back and abs tight. Keep the dumbbells in line with your elbows. When you press the weights up, they shouldn’t go over your head or your nose.”
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David Baye
Shanique Grant – Dips
The two-time Women’s Physique Olympia winner was always on top of her game when she competed. That is because of her ability to focus on herself, what she had to do, and nothing else. One of her favorite movements for chest and pushing in general is dips. When you’re doing these, heed her advice on paying attention to yourself and nothing else.
“Keep those blinders on. Don’t worry about what somebody else is doing or if someone’s just doing something better. Just focus on you. Don’t worry about the competition. Just think – ‘I have no competition, I am my only competition.’”
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Per Bernal
Ultimate Champions’ Chest Workout
The next time you train chest, attack this workout like the champions above would. Perform this workout once every five to seven days, and you should be pleased with the results that come.
