I love training chest. I'm always in pursuit of more size and strength, but I don't bulk, at least in the traditional sense. I prefer to keep my gains lean, so I intensify most of my workouts with supersets, trisets, and giant sets. I lift some heavy weights, but I also mix in volume. This combination keeps me lean and spurs growth, but don't just take my word for it. Try the workout below!

Chest by Casad Workout

I perform this workout once per week. If you're currently in a chest specialization phase or really feeling plucky, try it twice per week. Visualize the muscles being worked for best results!



Chest By Casad Workout
1
Barbell Incline Bench Press Medium-Grip
Warm-up set.
1 set, 20 reps
2
Superset
Barbell Incline Bench Press Medium-Grip
3 sets, 10, 8, 6 reps
Incline Dumbbell Press
3 sets, 6-10 reps
3
Superset
Dumbbell Flyes
4 sets, 12, 12, 10, 10 reps
Incline Push-Up
4 sets, to failure
4
Flat Bench Cable Flyes
3 sets, 15, 15, 12 reps (1 set to failure)

Chest by Casad Breakdown

Before I get into sets of heavy weight, I start off with an easy warm-up set of 20 reps on the incline barbell press. It gets blood flowing into the muscles and also helps me stretch the target area, preparing the whole chest for the workout to come.

I start this workout with the incline press, from the barbell into the dumbbells, because incline is the most difficult exercise in the workout. Here you lift with heavy weight. You never want to wait until the end of a workout to exhaust your muscles. Go with the hard stuff in the beginning, then lift with more focus in the end.

Chest By Casad: Superset Chest Video Workout

I like to push myself with these supersets. I like to put it out there and see what my muscle has got. You almost go to failure on each set.

At the very end of the workout, I transition from supersets to straight sets for the cable flye. That's the time to focus on the chest, squeeze, and push the development of that valley between the pecs.

Tips on Technique

Incline barbell press

Change hand placement and add weight for each superset:

  • Superset 1: Close grip
  • Superset 2: Medium grip
  • Superset 3: Wide grip

Incline dumbbell press

Use the same weight for all three supersets. Concentrate on form.

Dumbbell flyes

Bring the weight down, supinate slightly at the bottom of the movement, and then lift to the top position. Increase the weight on the third and fourth sets.

Incline push-ups

Go for a power approach. Don't lock your elbows every time. Keep tension on the muscle and keep repping!



Chest By Casad: Superset Chest Video Workout

Cable Flyes

Cable flyes

Use the same weight for the first two sets. Increase the weight for the third set (12 reps), and then decrease the weight for the final burnout set.

About the Author

Contributing Writer

Brian Casad

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