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2 Chest Workouts for Building Muscle-Packed Pecs

2 Chest Workouts for Building Muscle-Packed Pecs

Chest is usually the very first thing guys need to hit on the health club, but many cross about all of it unsuitable—and for too lengthy. Doing the similar workouts over and over again, no longer blending up set and rep schemes or imposing pauses, and flat-out no longer pushing the depth will depart the ones pecs lagging.

Lony Pizarro and Tobias Young have their very own manner of coaching chest, however the Optimum Nutrition athletes each mix high-rep units, heavy energy units, and burnout units of their methods. Keep your shape sharp—the shoulders can simply take over the motion in case you are no longer acutely aware of your positioning. Rest instances will have to be quick, about 60 seconds except in a different way famous.

Lony Pizarro

Lony Pizarro Chest Workout


Barbell Bench Press – Medium Grip

Note: Rest 2-Three min. between units

five units, five, five, five, five, 1 reps


Incline Dumbbell Press

Note: Rest 1 min. between units

four units, 12, 12, 10, Eight reps


Incline Dumbbell Flyes

Note: Rest 1 min. between units

Three units, 15 reps


Smith Machine Decline Press

Note: Rest 1 min. between units

Three units, 10 reps

Training Tips

  • Retract your shoulder blades on all of those actions, no longer best to lend a hand position emphasis at the chest but additionally to stop shoulder harm. Always center of attention at the complete stretch in every motion and a cast contraction, with easy and steady motions.
  • For the barbell bench press, get started by way of retracting the shoulders and holding a large, proud chest. This will likely be your beginning place. You are running on energy, so cross as heavy as you’ll whilst keeping up correct shape. The final set will in point of fact take a look at your self-control. That will likely be your 1-rep max for the day, no longer essentially a real 1-rep max, since you are going to be laborious your self by way of this level.
  • For the dips, stay your elbows out and lean ahead so as to center of attention at the chest. For the push-ups, position your fingers broad to get a greater stretch. There aren’t any set numbers on those workouts. That doesn’t suggest you get to half-ass it. This is the place you cross all out. Leave the whole lot you have got within the health club. Whatever is left, that is your quantity, whether or not it is five or 50.
  • Before my chest exercise, I combine 1 scoop pre-workout and 1 gram HMB with 32 oz of water. During my exercise, I combine 20 grams BCAA with 32 oz of water. Immediately after my exercise, I take 1 gram HMB and blend up a shake containing 32 oz of water, protein powder, 10 grams creatine, and 10 grams glutamine. An hour after my exercise, I devour a meal of 16 oz of water, Eight oz of steak, Eight oz of pink potatoes, 2 oz of almonds, and a big inexperienced salad. I additionally take fish oil.

Tobias Young

Tobias Young Chest Workout



Barbell Incline Bench Press Medium-Grip

Note: With paused reps on the backside

four units, 6-Eight reps (relaxation pause on the backside)


Smith Machine Bench Press

Note: Perform single-arm

four units, Eight-10 reps (peform single-arm)

Training Tips

  • The chest is formed like a fan, so you need to teach it at plenty of angles to hit the entire muscle fibers successfully.
  • I take advantage of plenty of complex coaching ways to surprise the chest and save you a plateau, together with dropsets, rep pace, rest-pause, paused reps, and supersets, amongst others.
  • Optimize your restoration by way of having a meal or protein shake post-workout, when your frame will make the most of vitamins higher than at another time of the day. I love to refuel with Optimum Nutrition Gold Standard 100% Isolate protein, five grams of creatine, HMB, and a banana.


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