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Kelechi Opara's Targeted Chest Workout

My chest workout will knock you for a loop. Don't expect to spend all day under a barbell. This dumbbell-heavy workout will add size, shape, and striation to your pecs!

We all have our unique feature, the one that everybody notices first. The 6-foot-7 dude is perpetually asked, "So how tall are you?" The guy who looks half-man, half-bear is asked, "So how much can you bench, dude?" With me, it's my pectorals. "How in the world did you get your chest muscles to grow like that?" is a common refrain when I hit the gym. I wish I had a dollar for every time I've been asked to reveal my chest workout.

Well, here it is. And it won't even cost you a cent. This regimen is responsible for the dense layers of muscle packed onto my pecs. Don't expect any hand-holding. This workout will challenge you to go big, or go home.

MADTITAN Chest Day

Watch The Video - 4:17




The 85% Solution

The core principle of my training programs is heavy compound movements. When I say heavy, I mean 85 percent of my one rep max. This means my rep range usually falls somewhere between 5 and 8. The purpose of these heavy reps is to induce myofibrilla hypertrophy, which is a process where actin and myosin contractile protein increase. Sarcoplasmic hypertrophy, on the other hand, occurs where fluids in the muscle cell increase, causing the muscle cell to expand.

Although I occasionally perform higher volume workouts, the majority of my chest training is made up of heavy lifts. I don't spend much time under a barbell, though. My workouts include dumbbells, cables and my own body used as weight. I also hit it from many different angles.

Exercise 1//
(4 sets of 8 reps, rest 2 minutes between sets)

Pro Tip: I start every chest workout with incline dumbbell press because the upper chest is usually the hardest to develop. I want to attack it when I have the most energy to ensure maximum intensity—this equates to maximum growth.

Exercise 2//
(4 sets of 8 reps, rest 2 minutes between sets)

Pro Tip: I like to follow incline press with flyes because they target different muscles and really stretch the muscle fibers. This elongation helps to achieve the striations you see on my chest. These lines can be the difference between a good chest and a phenomenal chest.

Exercise 3//
(3 sets of 10-12 reps, rest 2 minutes between sets)

Pro Tip: Be extremely careful when you do this lift. Always have a spotter, use moderate weight, and stay in control. It's called the Guillotine press for a reason!

Exercise 4//
(4 sets of 8 reps, rest 2 minutes between sets)

Pro Tip: Contrary to common knowledge, dips actually target the chest muscles, not just the triceps. If you work your chest and triceps on the same day, dips are a perfect exercise.

Exercise 5//
(Triset with 3 different angles, 3 sets of 10, 10, 10 reps, rest 2 minutes between sets)

Angle 1: Stand straight up and put one foot in front of the other. The end of the flye movement should end with both hands together at eye level. The emphasis is on the upper chest.

Angle 2: Lean forward and face down toward the ground. Finish the flye movement with both your hands together in line with the middle of your chest. The emphasis here is the mid-chest.

Angle 3: Stand parallel to the cables and end the flye with both hands meeting together at the bottom of the quads. This movement emphasizes the lower and outer chest.

Pro Tip: You probably won't be able to finish the entire superset with the same weight, so don't feel bad if you have to use less weight. You may also feel stronger or weaker depending on the angle, so adjust the weight to make your work harder or easier. Remember though, this is a superset, so make sure you make the transitions quickly.

Madtitan Chest Workout



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JoeTommy

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JoeTommy

Looks like a phenomenal workout, definitely going to incorporate it into my workout routine!

Nov 7, 2012 5:37pm | report
 
tayparker718

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tayparker718

This looks like a workout I need to jump on

Nov 7, 2012 7:41pm | report
 
Madtitan

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Madtitan

Thanks guys if you have any questions let me know . If I don't respond in 24 hours look for me here : https://www.facebook.com/AskKelechiOpara

Nov 7, 2012 7:51pm | report
 
CgeezZ

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CgeezZ

Do you switch up chest workout routines?

Nov 8, 2012 11:34am | report
danramos925

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danramos925

would this routine help me to get rid of the flab around my chest area??

Nov 8, 2012 3:32pm | report
Egleaves22

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Egleaves22

There's no such thing as "spot fat reduction". You can build up the muscle under the fat, but in order to get rid of the fat you'll have to lower your BF% overall.

Nov 8, 2012 6:23pm | report
deathman

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deathman

Hey what can you recommend me for my chest ,i have a problem i have one side a little bigger and developed than the other, what can i do to achieve balance between my pecs

thanks

Nov 8, 2012 8:54pm | report
mattmcglothlin

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mattmcglothlin

if you want balance in your pecs you should do workouts with dumbells. since you hold one in each hand you wont be able to compensate with your strong side, don't do more weight on the weaker side, just give it some time and it will even out. you really can't go wrong with dumbell lifts man

Nov 13, 2012 12:33am | report
mcabrams

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mcabrams

Looks like fun can't wait to try this on my next chest day

Nov 7, 2012 8:16pm | report
 
havokshredsalot

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havokshredsalot

This is almost exactly the same as my routine, but i just use dumbbells for the flys too.

Nov 7, 2012 8:17pm | report
 
Basketball22

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Basketball22

It's about time bb.com did another article on kelechi. Seriously this guy seems to be one of the humble guys in the industry. Always tries to help other people and give advice backed by science.

Article Rated:
Nov 7, 2012 8:49pm | report
 
Witheffort

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Witheffort

nice!

Nov 7, 2012 8:50pm | report
 
Madtitan

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Madtitan

Glad you guys find it useful.
I should add after so many weeks 4 sometimes 8 weeks I switch from incline to flat dumbbell press but still keep incline dumbbell flyes which electromyography has confirmed is the most effect exercise for chest...I also throw in flat bench flyes during the switch.. I hardly ever do barbells

Thanks @ basketball22

Nov 7, 2012 9:13pm | report
 
subhrakanti

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subhrakanti

hey Kelechi you are just grt .... I like your workout style, I do all the exercises you perform and I do some more too. I am noting the ones which I do as an extra to your regime.

I do barbell shoulder press in chest days for my upper chest, some high bar dips, some barbell incline press, flat and decline dumbell and barbell press both and some more ..

Since you are a pro and I am just a beginner please hare some of your supplementation ideas and exercise patterns ...

Nov 7, 2012 10:22pm | report
 
Madtitan

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Madtitan

@Subhrakanti Supplements . Optimum nutrition Gold standard whey, Casein. Fish oil and platinum pre. ...every now and again Optimum nutrition creatine.

I usually take the whey 30 mins before my workout session because of the proven positive effect on metabolism in addition to muscle mass . If you are going to take BCAA or hydrolyzed whey then 15mins prior. I mix whey and casein for my post workout shake . Fish oil I usually take 5 to 10 caps as it helps a great deal with inflammation as well as muscle gain . Platinum pre I take because of the citrulline, beta alanine and the other scientifically proven ingredients that actually helps with performance

Nov 8, 2012 8:32pm | report
Twistedjokerr

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Twistedjokerr

Just finished this, its nuts lol definitely a great addition to my chest days to help me keep mixing it up!

Nov 7, 2012 10:29pm | report
 
Madtitan

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Madtitan

Awesome glad you liked it!

Nov 8, 2012 8:33pm | report
zk2zn

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zk2zn

Great work out. Will definitely try.

Nov 8, 2012 2:53am | report
 
Madtitan

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Madtitan

Let me know how it turns out!

Nov 8, 2012 8:36pm | report
kiestonreece

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kiestonreece

Good work sir!

Nov 8, 2012 7:07am | report
 
Madtitan

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Madtitan

Thanks brotha!

Nov 8, 2012 8:35pm | report
pneumaticgunner

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pneumaticgunner

Solid, gotta try it I guess!

Nov 8, 2012 8:06am | report
 
Madtitan

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Madtitan

Let me know how it goes bro!

Nov 8, 2012 8:37pm | report
Temir

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Temir

Nice workout! Definitely going to try the gulliotine press

Article Rated:
Nov 8, 2012 9:26am | report
 
Madtitan

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Madtitan

Don't go heavy...medium at most and please use a spotter

Nov 8, 2012 8:44pm | report
Showing 1 - 25 of 139 Comments

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