• Call us today: (06) 876 0539

  • Chest Workouts

    Need a great chest workout? Or perhaps you just want to refine your technique, either way our growing collection of chest workout videos will help you achieve your goals. If you have any questions, give Jamie and his team a call or pop into the gym and see how we can help. 

    We are adding to this list all the time, but you can also see our full current library on our YouTube Channel. 

  • Chest Workout 1: Simple Traditional

  • This video covers the basics of weight training for your chest. Every weight trainer should know these movements. Build strength and mass for the middle of the chest with flat bench press then for your upper chest on the incline. Detail and shape with isolated moves to finish.

    1. Flat Bench Press (Barbell),  3-5 Sets,  8-12 reps
    2. Incline Bench Press (Dumbbell), 3-5 Sets,  8-12 reps
    3. Flat Flyes (Dumbbell),  3-4 sets, 8-12 reps
    4. Cable Cross Over,  3-4 sets, 8-12 rep

  • Chest Workout 2: Moderate

  • More advanced than Chest Workout 1.

    Still following a traditional line of bodybuilding training. More volume overall and more variety of angles to hit your chest from. The pressing movements and pyramid sets build the size (mass) of your chest and then the squeezing movements develop shape and density. Still following a traditional line of bodybuilding training.

    1. Flat Bench Press (Barbell),  4-5 sets,  Pyramid from 12 to 6 reps (increase weight and decrease reps each set)
    2. Incline DB Bench Press (Dumbbell),  3-4 sets,  8-12 reps
    3. Decline Bench Press (Barbell),  3-4 sets,  8-12 reps
    4. Flat Flyes with Bi-Directional Loading (Dumbbell and Low Cable),  2-3 sets,  8-12 reps - The Dumbbell is at it's maximum load when you are at the bottom of the movement and the Cable is at it's maximum when you are at the top. This means there is no rest point throughout any part of the range. Typically use about a 3rd less weight for both the dumbbell and the cable than you would use individually.
    5. Cable Cross Over,  2-3 sets 8-12 reps

  • Chest workout 3: More Advanced

  • Introducing cold start techniques when the movement starts from the hardest part of the range. Ever noticed that a bench press is easy at the top and hard at the bottom. Cold starting utilising a power cage starts from the bottom so we go from hard to easy instead of easy to hard through the rep.

    At the end of the workout we introduce super setting, which is putting two complimentary exercises together with less than 15 seconds gap to make one big set. In this workout we use straps press ups to challenge stability when we are already fatigued from the rest of the workout.

    1. Flat Bench Press (Barbell),  3-4 sets,  10-12 reps
    2. Cold Start Flat Bench Press (Barbell in cage),  3 sets,  5-8 reps
    3. Incline Bench Press (Barbell), 3-4 sets,  10-12 reps
    4. Incline Bench Press (Barbell in cage),  3 sets,  5-8 reps
    5. Low Cable Incline Bench Flyes (High - Low),  3 sets, 10-12 reps
    6. Flat Flyes (Dumbbell), 1-12 reps + Superset with Straps Press ups, maximum reps,  3 sets of both
  • Spread the love