Chest workout 30 minutes complete with 5 exercises - The Fitness Cafe

November 9, 201715180

This multi angle Chest workout is focused on hitting all the parts of your chest and shock your chest muscles into getting bigger and stronger.

The pecs (a popular term used for chest muscles) are split into pectoralis major and pectoralis minor. The pectoralis major is the large muscle that makes up most of the chest wall. The muscle is responsible for pressing and lifting actions. The pectoralis minor is considerably smaller and flatter and lies underneath the pec major. This muscle is primarily responsible for functioning of the shoulder.

Strong pecs are considered to be the most aesthetic part of a well sculpted body. They contribute to your overall upper body strength.

If you do three sets of barbell bench presses every week and wonder why your pecs are not growing, read on. This workout will help you challenge your pecs like never before and help you get a big and wide chest.

If you want to add chest size, try these five exercises that targets your chest muscles from a variety of angles and through different rep ranges. Ensure you prioritise proper form over weight.

Start this workout with two moves as straight sets. Add as much weight as you can while maintaining proper form through the suggested number of reps. This will pump up the muscles. Finish with the final three moves to really shred your chest muscles while minimising fatigue.

Barbell Bench Press

How to:

  • Lie flat on a bench and set your hands just outside of shoulder width.
  • Set your shoulder blades by pinching them together and driving them into the bench.
  • Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
  • Let the weight settle and ensure your upper back remains tight after lift off.
  • Inhale and allow the bar to descend slowly by unlocking the elbows.
  • Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
  • Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
  • Repeat for the desired number of repetitions.

Sets: 5 Reps: 10 Rest: 60 sec

Dumbbell Pull-Over

How to:

  • Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench.
  • You should be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor.
  • Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead. This is the starting position.
  • Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench.
  • Slowly raise the dumbbell back to the starting position.
  • Repeat for desired reps.

Sets: 5 Reps: 10 Rest: 60 sec

Incline Dumbbell Bench Press

How to:

  • Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an incline bench.
  • To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
  • Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
  • Contract the chest and push the dumbbells back up to the starting position.
  • Repeat for the desired number of repetitions.

Sets: 4 Reps: 12 Rest: 30 sec

Incline Dumbbell Flye

How to:

  • Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on an incline bench.
  • To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
  • Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
  • Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
  • Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.

Sets: 4 Reps: 12 Rest: 60 sec

 

Standing Cable Flye

How to:

  • Set both pulleys directly at (or slightly above) shoulder height and select the desired weight.
  • Grasp both handles with a neutral grip and take a step forward to split the stance.
  • Press the handles to lockout while flexing the pecs and extending the elbows.
  • Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
  • Return to the starting position by flexing your pecs and bringing the handles together at chest height.
  • Slowly lower back to the starting position and repeat for the desired number of repetitions.

Sets: 3 Reps: 15 Rest: 30 sec


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The Fitness Cafe started out when a couple of guys set out on a fitness goal that many believed to be impossible. One of the founders lost 48lbs in one year and is on his way to completing his first half marathon!


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