To Top

Test Your Chest

If you’re looking for the rush you get from an amazing pump in your pecs, try this workout now.

By Redmann Wright


At different periods in our training, we all hit plateaus. It’s a fact of training life. With that in mind, we should all be looking for that something new, that boom that says “hi” to your muscles. Here is that workout you’ve been looking for to really dial in some highly focused stimulation to the muscle fibers in your pecs. This short but intense program is designed to spark an incredible pump while initiating gains in new muscle. Who doesn’t want that?

The idea is to progressively move up in weight on each set of the bench press, cable crossovers, and lying low-pulley chest flyes. This gradual increase in load will give the body a chance for adaption. For these three exercises, focus on slow reps, maximizing the time under tension on the negative position of the movement. Also don’t forget the lost art of peak contraction. Be sure to intensely squeeze your pecs at the top of each rep.

The bodyweight bounce push-ups are a different beast than the bench press and cable exercises. They will fill your pecs with so much blood and test your muscular endurance at the same time, you’ll barely be able to get your hands together for the flyes. Performed for high reps, they are a great addition to the loaded exercises that are done in the eight- to 10-rep range.

I call this “Hypertrophy-Specific Training.” It’s the ideal method to increase muscle mass and push through the winter into the summer months (aka “shirts-off season”) that are fast approaching.


Barbell Bench Press


Barbell Bench Press

Lie faceup squarely on a bench with your feet flat on the floor. Grasp the barbell with a wide overhand grip, well outside your shoulders. Unrack the bar, take a deep breath, and slowly bring it to your lower chest. Keep your wrists over your elbows and your elbows pointed out to your sides. When the bar reaches an inch or so away from your chest, forcefully reverse direction and press the bar upward. Do not bounce the weight. Drive it back over your face to full arm extension, but do not lock out your elbows.


Bounce Push-Up

Get into a traditional push-up position on your hands and toes. At about the midway point of the descent, shift most of your weight onto one hand. Bounce up and down in a rhythmic fashion, performing very quick partial reps. Stop when you reach muscle failure. After resting for 60 to 90 seconds, repeat with the other side. Perform two sets for each side.


Low-Pulley Cable Crossover

Stand in the middle of a cable crossover station and grab the D-handles connected to both low pulleys. Stand with your feet even and about shoulder-width apart. Keep a slight bend in your elbows and your palms facing up. Flex your chest and slowly bring your hands together in one fluid motion. Come up until your two little fingers touch at the top. Squeeze your pecs for a beat and then slowly return to the start.

Tip: Keep the muscles tight through the full range of motion.


Lying Low-Pulley Chest Flye


Lying Low-Pulley Chest Flye

Place a flat bench in the center of a pulley machine. Grasp both D-handles from a low pulley and lie faceup on the bench. Now pull both pulleys in an upward motion, keeping that slight bend in elbows all the way through. Your arms should be slightly bent as if you’re wrapping your arms around a barrel. At the top, touch your knuckles together, hold for two seconds, and then slowly return to the start position.


Exercise                                             Reps                           Sets                 Rest


Barbell Bench Press                       8                                  4                      two minutes

Bounce Push-Up                             To failure                   2                      60-90 seconds                                                                                                           .

Low-Pulley Cable Crossover        10                                4                      two minutes

Lying Low-Pulley Chest Flye        8-10                            4                      90 seconds


Hand release push ups

Where you complete a conventional push up. Then on apon lowering to down position. Reach bottom and let body lay to ground releasing hands from the floor. Raising your hands up, parallel to the ground raise them until hands reach sticking point when raising them hold and then release.


You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • Lets Build Those Shoulders

    This unorthodox shoulder program will wake up your delts to become bigger, stronger, and healthier than ever.   Shoulders are tricky. One...

    Cindy MamOctober 11, 2018
  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018
  • Get Squad Strong with These 10 Simple Steps

    If you think a runner’s “high” is something that feels good, you should feel the endorphins release after a set of...

    Cindy MamAugust 13, 2018
  • How To Build Monster-Sized Forearms

    Q: One of my goals is to build monster-sized forearms because I almost always wear polo shirts that stop at my...

    Cindy MamAugust 6, 2018
  • Massive Triceps SuperSet

    If you want truly massive arms, you must prioritize your triceps training. After all, the triceps comprise two-thirds of the mass...

    Cindy MamJuly 26, 2018
  • Six Pack Abs Workout with Sonny Brown

    As a society we are obsessed with what goes on in the midsections of others—from beer bellies to washboards, kegs to...

    Cindy MamJuly 23, 2018
  • Get A Good Workout with Mike Rashid

    Muscle sensation Mike Rashid, whose motto is “Train Your Mind as Hard as You Train Your Body,” explains his shoulder massifier step...

    Cindy MamJuly 16, 2018
  • Full Chest Workout

    All chest workouts are not created equal. For a complete program, you need to attack the pecs from a variety of...

    Cindy MamJuly 5, 2018
  • Tips: On How To Get Two Inches On Your Arm In 12 Weeks

    Training the arms can be broken primarily into triceps training and biceps training. We’ll start with the triceps because they are...

    Cindy MamJune 28, 2018