Chest day. An absolute favorite of your average gym trainee. It's usually on a Monday, it's usually BUSY, and its usually glorious.
The popularity of chest day is a bit of a joke in the fitness industry, but if we're being honest, it is obvious why chest day is so popular.
There aren't many muscles that will enhance the look of your torso like a well developed set of pecs. A thick strong chest just screams 'power' and 'capability'. Just look at your average person (usually a man but I'm not going to make a blanket statement here) when they are in a confrontation and feel the need to establish their physical presence. The chest is pushed out, and this is usually done subconsciously. Puffing out the chest is a hard-wired response to confrontation or any situation where your presence needs to be established.
It's because of this, that I believe the chest is so linked to confidence, pride, a symbol of strength and capability. This is also why Monday is reserved for chest training, why it gets all the attention, and why you will want to give this routine a shot.
The following routine is designed for muscular size and aesthetics. There is a strength element at the beginning, but that is because the pressing muscles respond well to heavy loads and intense stimulus. There is plenty of muscle pumping, pec expanding volume work in this routine as well.
Summer is coming, and you KNOW your chest is not an area you want to neglect (by the way, don't neglect ANYthing, I've got you covered from head to toe, just stay with me). Do this routine one to two times per week to develop a powerful, thick and symbolically dominant upper torso. Oh, just don't do it on Monday, you'll never find a free bench.
Bench Press: work up to a heavy set of 5, rest 120 seconds, then work up to a heavy set of 3.
Take off 25% of the weight and do 4 sets of 8-10, rest 90 secs between sets
Incline Dumbbell Press: 4 sets of 12, 90 secs rest
Dips: 4x12-15, 60 secs rest
Machine Fly: 3x15-20, 60 secs rest
Below is a video demo of each exercise.
You're on your way to a strong, thick and muscular chest. Enjoy the workouts and train hard!
Until the next one.