Updated: Apr 22
Okay in full disclosure, the success of the exercises I am going to show you are dependent upon your fitness consistency. If you don’t go consistently, you aren’t going to see consistent growth. However, if you push yourself and do what is laid out below, you are going to see changes.
Before we dive into this I want to remind you that the chest really requires three exercise angles to maximize your full potential. That includes the flat, incline and decline.
What I like to do with the chest is have a mixture of of not only angles but also equipment or even lack of equipment. The variety is just what the chest needs and will help to keep it growing for the positive. For this workout, we are going to use a resistance band tube (and door anchor), resistance band loop, set of dumbbells (or two if you have them), flat bench and of course my friend, Mr. Pushup.
By the way, I like to remind people that pushups have been around since the caveman and wouldn’t you know it, they still work.
In order to destroy the chest I typically opt for a two days a week chest blast. My objective is to always have a heavy day and a light day in the mix. To be exact, we want a little thunder and lighting to shock the man boobs into submission.
For each day I try to do three different exercises and if possible, use that flat, incline and decline mentality. I also try to do chest days on Monday’s and Thursday’s. To be honest, I have kind of followed that schedule since 1993. It works.
Day 1 — Monday “Thunder”
Okay boys here we go. Using a set of dumbbells that are just light enough for you to pick up and heavy enough for you to get a burn from, we are going to do flat dumbbell bench press. The key is to keep your butt on the bench and your feet on the ground. This ensures that the chest is doing the work and not your back.
Pro Tip — If you have two sets of dumbbells you can mix up your reps. Do more with lower weight and less with heavier weight. It may take you a few times to find your groove.
5 sets of 10 reps
Next we are going to do champagne dumbbell presses. From the same position and with a little lighter set of dumbbells, we turn the dumbbells in and keep them tight together as you push them up. The idea here is to work the inner chest and let me tell you, this gets the trick done.
Pro Tip — This can burn the triceps a little as well so don’t go lighter on the weight until you find what jives.
5 sets of 8 reps
To cap it off, we do banded incline banded pushups “using a resistance band loop” from the bench. Similar to a regular pushup we use the bench as the starting point and pushup of the bench. The angel creates a natural sensation at the top of the chest that finishes this workout off nicely.
5 sets of 10 reps
Day 2 — Thursday “Lighting”
We kick off day two with a favorite of mine and this one is called “one arm chest fly” but I do them with a little twist. I anchor low and come up in my motion to really isolate the chest. I also do higher reps so I can build consistency and good growth.
By the end of this 7-minute exercise, you will have done 160 reps and the chest will feel like a million bucks.
Make sure your feet are shoulder width apart and you are bent in your knees. You also want to make sure that you’re starting in a resistance band position is in the superman, so you get a full-on workout in both directions.
4 sets of 20 reps per arm
Now you’re onto decline pushups with no equipment needed. With your feet on the lowest step you have or perhaps even on some phone books (so your feet are elevated), simply follow the pushup format. The goal here is to work the bottom side of the chest muscle and this one can burn like no ones business.
5 sets of 12 reps
Lastly we are going to do a resistance band chest fly. This is is such an easy exercise that I always wonder why more people don’t do it. Just watch, you’ll like it and enjoy it more.
4 sets of 10 reps
Translation, you want to feel the burn when you are engaging in the movement and letting up in the movement. Both of which are hallmarks of a great chest workout. These six simple exercises will give your chest all the work it needs to start developing.
Don’t forget, consistency wins out every time!
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