This Chest Day Workout Will Turn Your Man Cans Into Muscle Mountains

Happy International Chest Day, bros. I hope this beautiful chest day is treating you well, and that you are all going to be blessed with a chest pump that even Arnold would be envious of.

If you don’t have a chest day routine that you’re getting ready to crush in the gym this evening, then I’ve got your back. I wrote up a sick chest routine specifically designed to cause serious pain, and as a result, serious growth.

But first, let’s talk about why your chest routine probably sucks.

Most bros out there are in love with classic chest moves like the barbell bench, and for good reason. The barbell bench is an excellent move to build upper body strength, especially in your chest, shoulders, and triceps.

Where most bros fuck up though is they depend far too much on the barbell bench, and pressing movements in general.

When it comes to building an aesthetic chest, building your upper pecs is one of the biggest keys there is. A developed upper chest can lift your pecs, make them show more in a v-neck, and gives a more well rounded look.

If you’re lacking upper chest development, you might have strong pecs, but chances are they look more like man boobs than anything. Barbell bench and decline bench aren’t doing anything to help that.

You need to spend more time focusing on incline movements, flys, time under tension, and playing hand positioning to get the most out of your chest workout.

So, without further ado, the best chest day workout you’ll ever do:

Pre-exhaust:

  • Incline dumbbell flys 2×20
  • Push-ups 2×20

*The entire point here is to get the muscles engorged with blood and bring on some fatigue before even getting started, forcing the chest muscles to work harder and accumulate more damage during the workout.

Exercise A:

Dumbbell incline press: 

5 sets of 8 reps

*And as shown in the video above, twist your palms inward at the top and try to focus on not letting your arms lockout all the way. This allows you to put more emphasis on the upper pecs, as well as preventing the triceps from taking over.

Exercises B and C:

  • Dumbbell incline flys
  • Dumbbell squeeze press

4 sets of 12 reps on each exercise

*Just like with the incline press, turn your palms inward at the top. These two are supersetted together, so you won’t be switching weight at all. Go straight from flys into squeeze presses.

Exercise D:

  • Dumbbell bench press

4 sets of 8 reps with a 2020 tempo.

*Finally, some benching. But with a twist. You’re doing dumbbell bench here, and focusing hard on tempo. The 2020 means that you’ll be pressing the weights up for 2 seconds and then bringing them back down for 2 seconds. You’ll probably have to use a lighter weight than you’re used to, so be prepared for this.

Exercise’s E and F:

  • Machine fly
  • Push-up

3 sets of 12, and failure.

*On machine flys choose a weight that is difficult for 12 reps, but not completely impossible. Finish it and move straight into push-ups, going until failure.

Happy chest day, bros. Enjoy the ridiculous chest pump.

Tanner is a fitness professional and writer based in the metro Atlanta area. His training focus is helping normal people drop absurd amounts of fat, become strong like bull, and get in the best shape of their life.