KC Mitchell Chest Workout | KC Mitchell Back Workout | KC Mitchell Podcast

When you put a world-class powerlifter and a fearless Afghan war vet in a gym and give them some time to come up with a plan, you're going to end up with one hell of a workout.

Last time, KC Mitchell (the fearless vet and founder of Rising Labs) and Jesse Norris (the powerlifter) showed you how to torch your back. This time, they are like kids in a candy store as they survey all the sweet gym toys and come up with a workout that will give you a chest like a Roman soldier's breast plate.

On the menu are many of the best chest exercises, taken to extremes that you didn't know were possible. They pre-exhaust with incline dumbbell presses, then max out on bench… and then add chains. Then it's on to cable flyes, before a final "climb the ladder" cable-cross burnout straight out of the playbook of Hany Rambod, creator of the FST-7: Big and Ripped training system.

Throughout the workout, Mitchell shares not only training tips, but stories from his mind-blowing journey after losing a leg in battle. When this man says, "you must fail to grow," he knows what he's talking about.

KC Mitchell hits it this hard and heavy in every single workout. For his level of intensity, you need a pre-workout that's up to the task.

KC Mitchell's Monster Chest-Pump Workout
Incline dumbbell bench press
3 sets, 12-15 reps (rest 1 min.)
Flat Dumbbell Press
3 sets, 12-15 reps (rest 1 min.)
Barbell Bench Press - Medium Grip
Build up to a heavy single or double. Optionally, add chains or bands.
6 sets, 2-5 reps (rest 2 min.)
Incline cable chest fly
3 sets, 12 reps (rest 1 min.)
Cable cross-over
Perform 10 reps at each level: high, chest-level, and low. Add in pauses for extra difficulty.
1 set, 30 reps

Want to hear KC Mitchell's full story? Listen to Hard-Won Life and Lifting Lessons, his inspiring episode of the Bodybuilding.com Podcast.

About the Author

Hobart Swan

Hobart Swan

Hobart Swan formerly wrote and edited for Bodybuilding.com. He also worked as a producer of health content for CBS Radio, and as a health-content specialist at Healthwise, the nation’s...

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Chest Chest Workout