We don’t blame you if you see a chest workout consisting of various bench presses and cable crossovers and start to yawn. We would, too. But look a little more closely at the following routine, because it’s not the same one you and your high school buddies did week after week in the basement. It’s a unique circuit that hits all the areas of the chest: your upper, middle, and lower pecs.
THE WORKOUT
Perform these four exercises as a circuit without resting between moves. Work through the circuit three to four times, resting two minutes after the first round, two minutes after the second, and three minutes after the third.
| EXCERCISE | REPS |
|---|---|
| Barbell Bench Press | 5 |
| Incline Dumbbell Press | 10 |
| Decline Dumbbell Press | 15 |
| Cable Crossover | 20 |
CUSTOMIZE IT
If you prefer to stay in the same location on the weight room floor, all your pressing moves can be done with dumbbells—just substitute dumbbell flyes for cable crossovers.
BARBELL BENCH PRESS
Employ a spotter here, especially in later circuits, when your pecs begin to fatigue and rep failure is a possibility.
INCLINE DUMBBELL PRESS
If you can’t get all 10 reps the first time through, you’ll need to go lighter in subsequent rounds—so be ready to switch to lighter dumbbells mid-circuit.
DECLINE DUMBBELL PRESS
Most guys are stronger on decline presses than with flat or incline presses, which is why it comes later in the routine. Remember to press the dumbbells straight up.
CABLE CROSSOVER
If you can’t reach 20 reps with your initial weight, decrease the poundage and keep going until you get in your reps.
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