A 30 Minute Chest Workout That Will Give You An Insane Pump

Deepak, 26/09/2017

Unlike legs, most dudes look forward to working out the chest. But little do they know how to sequence the progression of various exercises. It's not only the press. It's not only the pull-over. It's not only the fly. It should always be a concoction of all these 3 movements to get maximum pectoral recruitment.  And yes, you ought to do this in under 30-mins. If your form is perfect you don't need to push set after set after set. Keep your form strict and weight heavy (as per your capacity). Here's a 30 minute chest workout that will punish your pectorals like never before.

Story
A 30 Minute Chest Workout That Will Give You An Insane Pump
Story

Sets:

4 (Ascending weight)

Repetitions: 8-12

Rest: 10-15 Seconds between each set

The DBP hits the biggest head of the pectorals called the Pectoralis Major or the sternal head. 

Story

Sets:

3 (Ascending weight)

Repetitions: 8-12

Rest: 10-15 Seconds between each set

This would primarily hit your clavicular head or the upper chest.

Story

Sets:

4 (Ascending weight)

Repetitions: 8-12

Rest: 10-15 Seconds between each set

The FBDP will again pre-dominantly hit the sternal head/pectoralis major. 

Story

Sets:

3 (Ascending weight)

Repetitions: 8-12

Rest: 10-15 Seconds between each set

Now with this, it's NOT about the amount of weight you can push. It's about getting the maximum contraction for maximum muscle recruitment. While your front deltoid would also work, you have to establish a focus on engaging your pectorals the most.

Story

Sets:1

Reps: As Many Till Failure

Now if your gym doesn't have hexagonal dumbbells, don't fret. You can also use the round headed ones. Now bring the dumbbells on top of your chest and squeeze them together as hard as you can throughout the lifting and lowering phase. Note- this is a finisher so choose a weight with which you can churn out reps till failure (near about 20).

More Stories in Health & Fitness

Karsoo
304

How Losing Weight Can Affect Your Body and Brain

By Bhavana Sharma - 14/12/2018

By getting thinner, your body experiences a few advantageous changes that aren't simply corrective however you feel them also. By getting thinner, in addition to the fact that you prevent heart issues, you enhance your general wellbeing in light of the fact that less fat means less cholesterol and an appropriately working body. This is what really happens when you get thinner.

Karsoo
1954

10 High Calorie Foods For Weight Gain

By Kirti Sanon - 12/02/2018

Being too skinny is often a problem of being underweight, which is bad for your health just as being obese. An average man needs about 2000 to 3000 calories per day.

Karsoo
698

How To Control Your Diabetes: Smart 5 Ways

By Admin - 02/02/2018

There are easy ways to keep your diabetes under control. karsoo gives you ... The key to managing your diabetes is to keep your blood sugar levels as close to normal as possible.

Karsoo
612

8th March International Women's Day: 8 Healthy Habits For Women

By Vanita Labra - 07/03/2018

Women are the epitome of grace and can cheer up a person's life instantly. But, what if their efforts to achieve their wellness goals are hampered?

Karsoo
1117

7 Protein-Rich Vegetables For Muscle Building!

By Vanita Labra - 07/02/2017

If you want to build your muscle without consuming meat or even eggs, right?

View More Stories