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This workout is for men who want to develop a stronger, bigger, and wider chest

This workout is for men who want to develop a stronger, bigger, and wider chest

What is the quickest way to increase chest size and strength? must figure out these muscles from a variety of angles, with a variety of set and rep ranges This six-move chest workout accomplishes all of these goals and more to help you get bigger and stronger in the shortest amount of time.

Start with two straight sets, then progress to two supersets to work your pecs – as well as your shoulders and triceps – hard and build a powerful new upper body right away.

How to Perform a Chest Exercise:

This is a six-move workout that consists of two straight sets and two supersets. Complete all of the reps of move 1 while adhering to the sets, reps, and rest indicated, then complete all of the reps of move 2. To figure your chest hard, do moves 2A and 2B as a superset, and then do the same for exercises 3A and 3B.

Warm up completely, beginning with shoulder, elbow, and wrist motions, then moving on to light dumbbell bench presses and dumbbell flyes, with more mobility added in between warm-up sets. Increase the load of each warm-up set while lowering the reps until you're totally capable.

Bench press (#1):

How to do it:

Lie down on a table with a barbell in your overhand grip and your hands somewhat wider than shoulder width apart.

Place your heels on the ground, contract your glutes and core, then lower and press the bar to your chest.

5 sets x 8 reps x 60 seconds rest

2. Cross-over cable:

How to do it:

Hold a D-handle attached to the high pulley in each hand as you stand tall in the midst of a cable machine.

Bring your handily and in so that they cross forward of your body with a tiny bend in your elbows.

Reverse the move to the beginning after a brief pause.

Sets: 5 reps: 12 seconds rest: 60 seconds


This superset will help you figure out the upper, lower, inner, and outer regions of your pectorals from a different perspective, allowing you to recruit and fatigue new muscle fibers.

You'll be able to make bigger gains in less time. Keep the weights reasonable, particularly for the incline dumbbell flyes – it's better to travel light with good technique than to toss too-heavy weights around.

3A. Dumbbell hammer press on an incline:

How to do it:

Lie back on an incline bench with a dumbbell in each hand at shoulder height, palms facing up.

Raise the weights until your arms are straight, then return to the starting position.

Sets: 4 reps: 12 seconds rest: 30 seconds

3B. Dumbbell fly in the incline position:

How to do it:

As you lie back on an incline bench, keep a dumbbell in each hand, arms straight and palms facing you.

Drop the weights out to the sides until you feel a strong stretch across your chest, then lift them back to the start with your chest high and a slight bend in your elbows.


This final superset is designed to totally tire the chest muscles in a safe manner, resulting in a massive chest pump and, as a result, the maximum amount of muscular tissue damage that can be rebuilt bigger and stronger.

4A. Pull-over with dumbbells:

How to do it:

Lay down on a bench with your arms straight and a dumbbell in each hand held above your chest.

Plant your feet on the ground, then drop the load behind your head in an arc, keeping your chest up and arms straight, until you feel an honest stretch in your lats.

Raise it back to its starting position while maintaining your arms straight.

Reps: 15 Sets: 3 30 seconds of rest

4B. Push-up: 4B. Push-up: 4B. Push-up:

How to do it:

Begin with your hands underneath your shoulders and your feet together in a press-up position.

Engage your abs and glutes, then lower your chest to the ground by bending your elbows.

At the bottom, pause for a second, then press copy to go back to the beginning.

Reps: 15 Sets: 3 60 seconds of rest