In this video Marcia Robles and I demonstrate six movements that use a variety of modalities (dumbbells, cables, barbells), angles and rep ranges to maximize muscle growth in the chest. If you're looking to grow your pecs, give this program a look. Ideally you would complete all these movements in the same day, but you could also break them up and make them part of multiple total body workouts throughout the week.
You will want to pick weights where you can safely complete the movement, but the last 1-2 reps are a struggle. Rest between 90s-2 minutes between sets for #1, 2, 3. Rest 30s between exercises in supersets and 2-minutes before starting the next superset. By the time you get to #5 and #6 you will be tired. So don't worry if your bench weight is lower than usual. That's normal after all the lifts preceding. Superset #5 and #6 are designed to use up all your remaining ATP and to finish you off. For context, if I am fresh and I wanted to bench 12 reps I would be around 155#. In this program I was struggling with 115# and had to drop to 95#.
I suggest eating a high protein meal (~25-30g of protein) with some healthy carbs and minimal fat ~30-45m after this workout. You may want to do some shoulder mobility drills after (such as foam rolling, trigger point on the pecs or some PVC pipe passes) to prevent too much soreness the next day. Complete this workout weekly for 6-8 weeks consistently to see results.
- Cable Flies: seated at three different positions 8 reps each x 4 sets
- Superset: Incline Neutral Grip Dumbbell Press 10 reps x 4 sets
- Superset: Smith Rack Incline Press 12 reps x 4 sets
- Decline Dumbbell Press: 8 reps x 4 sets
- Superset Bench Press: 8-12 reps x 4 sets
- Superset Dumbbell Fly: 8-12 reps x 4 sets