Built By Science Daily Trainer: Day 2, Chest

Even if it's not international chest day, you can still rock some presses and flyes. Turn up the intensity to build that shelf-like chest!

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If you want pecs that pop from under your collar bone, you need to hit the clavicular head, or the upper portion of your pec major. That's why we're starting with the incline press. The incline press better stimulates the upper pec than a flat bench press.

Don't be too concerned about your bench numbers. Built by Science is a mass-building trainer, so we're focusing choosing exercises that will best help you build those great-looking muscles. The flat bench press alone is not the most effective way to grow thicker, shapelier pecs. Trust me on this one guys: You'll see results with the programmed movements.


Pay attention to the programmed tempo. We're not just busting out reps to show off, we're doing them with purpose. Those slow eccentric movements will put your muscles under a lot of stress. You don't have to do a ton of repetitions if you're focusing on controlling the weight.

Keep your shoulders healthy by doing some warm-ups before you start the first movement. Shoulder mobility is crucial to good training. If your shoulders are injured there's not much you can do—even squats could be painful! So do yourself a favor and warm up before you start stacking plates.

Let's go build the chest you've always wanted!

Tempo Training

Perform the exercises below at the prescribed tempo to maximize time under tension (TUT). Tempo is shown as a series of 3 numbers, such as 3-0-1.

  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the midpoint.
  • The third number (1) is the concentric, or lifting, component.

Regardless of the exercise, the first number is always the eccentric and the third number is always the concentric.


Barbell Incline Bench Press Medium-Grip

4 sets of 8 reps Tempo: 3-0-1. Rest: 60-90 seconds
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip


Decline Dumbbell Bench Press

3-4 sets of 12 reps Tempo: 3-0-1. Rest: 60 seconds
Decline Dumbbell Bench Press Decline Dumbbell Bench Press



3-4 sets of 15 reps Tempo: 3-0-1. Rest: 60 seconds
Pushups Pushups


Flat Bench Cable Flyes

3-4 sets of 15 reps Tempo: 2-2-1. Rest: 60 seconds
Flat Bench Cable Flyes Flat Bench Cable Flyes

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