Killer Chest Workout For Insane Muscle Gains

killer chest workout

Here’s Why You Really Need This Killer Chest Workout Now

In this guide you’re going to learn about how to effectively train the following areas of the chest:

Upper Chest
Middle Chest
Inner Chest
Outer Chest
Lower Chest

The logic is simple. Build a larger chest by specifically training each part of your pectorals correctly.

Chest training is not rocket science. Any beginner will tell you that incline bench presses are for the upper chest and decline benching is for the lower chest.

Although this is a good start, they fail to take into account the rest of the areas you need to train to get a complete development of the chest, such as the muscle fibers of the inner part or the fleshy outer section.

This system doesn’t consider exercises that are more complicated than they need to be.

Fortunately, you don’t need to be a qualified rocket scientist. The research has already been done for you. All you need to do is follow along.

In this way, you can build your own killer chest workout routine by choosing an exercise from each category, or working weaker parts if you want to achieve a bigger, stronger and more muscular chest.

Note: Many exercises included here do not isolate, but emphasize certain parts of the chest muscles.

Area 1: Upper Chest

Incline Dumbbell Chest Flyes

Lie face up on an incline bench holding two dumbbells with a neutral grip. The weights will be directly above the chest and the elbows will bend slightly throughout the motion.

Lower the dumbbells to the sides in a controlled manner, feeling how the pectorals are stretched.

Stop for a moment and return to the starting point following the same arc. Repeat to meet your target reps.

Tip: Use a greater incline to work the upper part of the chest. Reduce the inclination to work the lower areas of the upper pectoral and the beginning of the middle zone.

Incline Bench Press

Many consider this exercise the best to add density to the upper chest.

Lie face up on a bench at an angle of 30 to 45 degrees. Support your feet on the floor or a platform.

Hold the bar with a pronated grip, separating the arms more than the width of the shoulders. Take it out of the supports and hold it above the upper pectorals.

Lower the bar slowly to the upper chest, never bouncing it against your chest. Lift it strongly to the starting point. Stop above for a moment and repeat for the specified reps.

Tip: Many people make the mistake of lowering the bar towards the lower pectoral when they press incline. The greatest benefit is achieved by going down to the chest area.

Area 2: Middle Chest

Dumbbell Bench Press

Dumbbells offer a longer range of travel and are more difficult to control than the bars, so they involve more stabilizing muscles.

Lie on your back on a flat bench, holding the dumbbells on either side of your chest. Lift up to stretch the arms without blocking the elbows or letting the disks touch. Slowly lower the weight to the starting point.

When you lower the dumbbells, the elbows should point to the sides. Keep the weight near the side of the chest in the low position. Do not let it go down too much.

Tip: If you use large weights, twist your wrists when you raise the load so that the dumbbells approach the top.

Machine Bench Press

This is the machine version of the dumbbell flyes on a flat bench and the flyes with a bench and pulleys. The machine offers more control because it allows maintaining the position of the elbows throughout the entire travel duration.

It is important to adopt the correct position. You have to fix the bench so that the elbows and shoulders remain in the same horizontal plane to obtain the maximum benefit.

Bring the handles to the front, contract the pectorals at the top before returning to the starting point.

Squeeze the scapulae, pulling the chest out without stretching the shoulders excessively.

Tip: To emphasize the middle part of the chest, make partial repetitions on the last quarter of the range of motion at the end of at least one set.

Area 3: Inner Chest

Flat Bench Flyes With Cables

This pulley version of the flyes allows you to cross your hands in front to feel the movement differently and increase the range of motion.

Bring your hands up in a bow. Keep your elbows slightly bent throughout the exercise.

Adjust the body to ensure that the shoulders align with the pulley.

Let the weights pull the arms out, but without stretching the shoulders too much. Join the handles and squeeze the chest.

Tip: When crossing the hands, you recruit more of the inner chest, especially when you hold the maximum contraction a couple of seconds. Alternate which hand goes on top to ensure a balanced development.

Keep reading to learn about the last two killer chest workout areas of focus.

Area 4: Outer Chest

Wide Grip Bench Press

Using an open grip reduces the range of motion and imposes greater tension on the pectorals, particularly in the middle-outer area, as well as on the shoulders.

Add 1 or 2 sets of open-grip bench press after your regular exercises, and even choose a day when you replace the normal bench press with the open-grip version.

If you have never done this exercise, do not separate your arms too much, keep opening your hands little by little.

Slowly lower the bar to the chest. Once the weight rubs the pectorals, raise the bar to the starting point and repeat.

Tip: Doing the bench press with an even wider grip imposes more tension on the external muscle fibers and should be done at regular intervals to ensure full development of the chest.

Area 5: Lower Chest

Smith Machine Decline Bench Press

It is the safe version of the decline press. You can also do it without the presence of a partner.

Place the bench between the supports and move it back and forth until you find the right place. The bar should touch the lower part of the pectorals in the low position.

Grab the bar by separating the hands beyond the width of the shoulders; the forearms should be perpendicular to the ground in the low position.

Lower the bar in a controlled manner as the chest expands. The elbows should point downwards and to the sides. Do not bounce the bar against your chest. Return it to the initial position.

Tip: Place the bench at an angle slightly angled to work the pectorals just below the middle zone. Increase the degree of decline to emphasize the lower area more.

You’ll only ever achieve a complete, fully developed chest by targeting all the pectoral zones in your killer chest workout.

Cable Crossovers

Stand in the middle of two pulleys and approximately 30 centimeters in front of them, using an alternating leg posture if necessary for better balance. Lean slightly forward at the waist and keep your knees loose.

Grasp the handles and bend the elbows slightly (if you extend them you work the triceps). Crossing the hands increases the internal development of the chest, especially in the lower region.

Press the chest to the top, and then return the handles to the starting point. Repeat for the required number of reps.

Tip: The position where you hold the handles in front of the body determines the part of the chest that works the most. Change this position to achieve optimal development.

Build Your Own Killer Chest Routine

  1. Include at least one exercise that works each main part of the chest (upper, middle and lower).
  2. Choose at least two press exercises, one for each different area of the chest, and do them at the beginning of your training, when you feel strongest.
  3. Begin the routine with a movement for the area in which you are weakest and possibly do a second exercise for it. Also, try to rotate the zones you work first from one training session to another so that you can also do them at the beginning, when you have maximum energy.
  4. Add a movement for the internal or external part of the chest, and thus you will introduce variety to your training and prevent stagnation.
  5. To train for size, after doing your warm-up sets, do 2 to 3 sets of 8 to 12 repetitions. For strength, perform heavy sets of 4 to 6 repetitions.

This is a sample chest workout routine aimed at increasing the size of your upper chest and does not include any warm up sets.

  • Incline Bench Press (Upper Chest) – Perform 3 sets of 8 reps
  • Dumbbell Bench Press (Middle Chest) – Perform 3 sets of 8 reps
  • Smith Machine Decline Bench Press (Lower Chest) – Perform 3 sets of 10 reps
  • Incline Dumbbell Chest Flyes (Upper Chest) – Perform 3 sets of 12 reps
  • Flat Bench Flyes With Cables (Inner Chest) – Perform 3 sets of 12 reps

That concludes everything you need to know to craft your own killer chest workout routine. Follow through with these guidelines and you won’t believe the progress you make in as little as one month!


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