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How often do you look at your chest in the mirror wishing you could grow it, but no matter how much work you put in it just does not get to where you want it to be? I was in the same boat as you, and was always looking to improve the thickness of my chest. So, I actually stole this workout from a guy at a small gym in Columbus, Georgia... go figure but it seems to work!Here is how it goes:
2 sets - 25 reps (the bar only)*This will be a warm-up for the Flat bench, so be sure to use your grip and range of motion.
1st set is a warm-up (light weight) this is to warm up at that angle. I know we did 2 sets of warm-up, but not in the Incline position. The next 3 sets here are your work sets. You are going to push the most weight you can to perform 3 sets of 8-10 reps. This is our power movement for the body part, so don’t hold back. You can adjust the weights on your shaping movements if necessary.
Tempo - I leave it up to you, but you want to be sure to get all of your sets and reps. This a strength rep range, so I suggest increase the weight by 5-10lbs if you like. I can not emphasize enough that you get all sets and the reps minimum of 8 and maximum of 10 reps, so adjust your weights accordingly.
Tempo 2-0-2 is basically simple and probably what you’re used to. I want you to squeeze your chest muscle at the top of each dumbbell rep...a few second pauses at the top is fine, if it has a squeeze in there!
Time - you will have only 10-15 seconds between the barbell and the dumbbell movements. But, I am suggesting that you take a 3-5 minute rest between sets. This will only help your recovery, which will help you to get all sets and reps. I can’t say it enough...get all the sets and reps, that is the goal.
Example SuperSet: grab the barbell do your 10-12 reps put it on the rack, sit up and take good deep breaths for 10-15 seconds. Your 10-15 seconds are up and you grab the dumbbells and get started. You finish, so you will get up from the bench and stand tall and take good breaths and some pectoral (chest) stretching for 3-5 minutes.
2 sets - 25 reps (weight that you can control and squeeze your inner pectoral (chest)).
Example - Positive (contraction) movement 2 seconds, then a 1 second pause and squeeze at the top, next is the negative (return) is a 4 second count back to the start position.*Remember to get all sets and reps that you planned to get on chest day!!
2 sets - 25 reps (medium weight)
Tempo 2-0-2 (if you can get a squeeze at the top of the movement, then go ahead and follow your preferred tempo). This movement is a great inner chest developer!! Your grip is supposed to be inside your shoulder girdle. But, if you want to seriously focus your inner chest, have your hands close enough to each other...your thumbs can touch each other. Personally, I love this grip.
Well this is my thicker chest program!! I have to tell this, I have never had that super thick chest, but this gave me a huge increase. Fellas, I will bet if you have any kind of genetics in this area...your chest is going to explode. If not like myself, you will make great advances in your thickness, inner and upper chest regions.
Ladies, you can develop a very nice inner chest, which will obviously improve your clevage.