Built By Science Daily Trainer: Day 9, Chest

With the right exercises, you can create an entirely new look for your body. This chest workout provides the perfect movements for building muscle!

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Big chests are usually strong chests. But don't think you can get big or strong without doing the movements properly. If you're rocking the weights without paying attention to how you're actually doing the lifts, you may not be getting the most out of your training.

Building a great chest takes more than a few minutes with the bench press. It takes dedication to training all three heads of your pec major and making every rep count. That's why I put together today's workout with the chest anatomy in mind. Each exercise will selectively emphasize a particular head of your pec major. By putting a little extra emphasis on each head, you'll build a thick, balanced chest that looks great from any angle.

Incline Dumbbell Flye

Flyes are a great addition to a chest workout because you need all three muscle heads working simultaneously to do the movement. Those muscle fibers elongate and stretch during the concentric portion, and then shorten and get tight as you squeeze. Stretching and contracting muscle fibers makes them grow.

Your better body is under construction. Lay a few more bricks today!

Chest
1

Barbell Incline Bench Press Medium-Grip

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

2

Decline Dumbbell Bench Press

3-4 sets of 8-10 reps Tempo: 3-0-1. Rest: 60 seconds
Decline Dumbbell Bench Press Decline Dumbbell Bench Press

3

Pushups

3-4 sets of 12-15 reps Tempo: 3-0-1. Rest: 60 seconds
Pushups Pushups

4

Flat Bench Cable Flyes

3-4 sets of 12-15 reps Tempo: 2-2-1. Rest: 60 seconds
Flat Bench Cable Flyes Flat Bench Cable Flyes


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