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Saturday August 18, 2018
chest workout for menIt’s mid-January and you know what that means - every woman on planet earth has limited her menu to lima beans, white rice and non-fat milk. Because after all, it is Resolution Season. But not you. You’re a man. Your mantastic goals include steak & potatoes and heavy lifting. And what better way to start it off than a Monday Morning Man’s Chest Workout?

Why chest you ask? Well for many reasons a chest workout is the baseline for a manly physique. Reason number one – impressing women. As taken from our aviary counterparts, the European Robin, puffing out the chest can be a fool-proof way to intimidate competition and attract a worthy companion. Reason number two – padding/protection. The chest muscle, when properly developed, is as durable as Kevlar. And finally, reason number three – Arnold Schwarzenegger. He had massive chest muscles and became the Governor of California…enough said.

So now that we’ve seen the science behind the need for a strong Pectoralis Major, let’s get to the How-To:


Remember, the number one rule for injury prevention is warm up and stretching. Take at least 5-10 minutes to get warmed up and stretch out the muscles you’ll be working.

Next, is an equipment check. As part of our routine, we include at least 20 minutes of cardio to rid our masculine bodies of excess fat. Because of this you need to make sure you have proper cardio gear/apparel. This includes running shoes (our brand recommendation from our favorite army navy store), breathable shirts and non-chaffing shorts (yikes!).

Flat Bench Press = 4 Sets x 5 Reps

Expert Tips: Elbows should always be pointed out when bench pressing otherwise you’ll be putting more emphasis on your triceps versus your chest (unless you want to focus on your tri’s then by all means). Vary your hand placement on the bar between wider and closer grips as this will place emphasis on different regions of the chest. And last but not least, when pressing the weight upward explode as quickly as possible and when lowering the weight to your chest count 3 seconds before exploding back to starting position (this is a good rule for most lifting exercises).

Flat Bench Pyramid = 5 Consecutive Sets x 5-8 Reps beginning with heavier weight and removing 1 plate per set down to just the bar where it’s press until failure (Please make sure you have a spotter while lifting heavy weight!) For example we’ll stack each side with a 45lb plate, (3) 10lb plates and a 5 lb plate.

Incline Bench = 4 Sets x 5 Reps

Expert Tip: Same principles apply with incline as with flat bench as far as hand placement etc. One of the hardest places to build muscle on a man’s chest is the upper-inner area (just below and on the inside of the collar bone). Because of this, many men will have their definition line fade about halfway up the chest. If you want to strengthen this definition be sure to keep your hands at shoulder width or closer and keeping your elbows wide when doing the incline bench press. To work the outer peck, you can simply widen the grip beyond shoulder width.

Incline Pyramid = 5 Consecutive Sets x 5-8 Reps following the same format as the flat bench pyramid.

muscles of the upper chestSingle Arm Cable Fly = 4 Sets x 8 Reps Our focus here is on technique over reps or weight. When pulling the cable across your body; assure that your ending point is parallel with the opposite shoulder and that at the finish point you emphasize your pectoral muscle flex.

Dips = 4 Sets 12-16 Reps

Expert Tip: The deeper the dip the better, make sure you can feel your pectoral’s being stretched well. If you have access to an adjustable grip machine we do 2 sets wide grip and 2 sets narrow grip.

Pushups = Varied Sets x 100 Reps

Expert Tip: Just get to 100 reps as soon as possible but between sets change the placement of your hands again from wider to narrow and any place in-between for muscle confusion purposes.

Cardio = Run/Swim for 20-30 Minutes.

Expert Tip: Yes, at this stage you will (or should) be burnt! But we’re talking the MAN’S chest routine so pushing it anything less than 110% is not acceptable! Just take your time and keep your heart rate up at during this exercise, we are simply burning fat.

Have a different chest routine you’ve fallen in love with? Share it in the comments!

Gavin Hooley is a contributor for the BTB Foundation. An organization founded to help fight Childhood Obesity by encouraging activity in children’s involvement in sports. Help join the fight by visiting our Foundation Page or support the cause by visiting our funding source, BTB Sports Sunglasses.


-1 #6 2012-02-22 00:27
I tend to be a monday chest guy. and this wourkout looks spmewhat what i use. I try to cycle my workouts evry 4 to 6 week to stimulate growth from working the muscle different.
0 #5 Cytrainer913 2012-02-13 21:25
How Bout a monday morning LEGS day!
+1 #4 Cytrainer913 2012-02-13 21:25
Monday is every Guys chest day what a big surprise!
0 #3 Justin C 2012-02-12 04:26
Mondays are my chest day anyways, so this works in well with my routine lol. I already have a set routine, but I have hit a nasty plateau, time to change it up. Your routine looks awesome, guess I'll giver 'er a shot. Thanks!
0 #2 Cytrainer913 2012-01-20 16:40
but stay away from BIG CHEST MONDAYS and train legs
0 #1 Chase Austin 2012-01-20 04:18
Great article! Chest is always the hardest for me to see results, so I'll definitely be giving this workout a shot.

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