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.

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

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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.

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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. 

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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.

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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).

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