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TRAINING TIPS

Big Pecs Fast with an Old School Workout

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No gimmicks here. Just 5 simple effective exercises to get slabs of muscle where your man-boobs are.

Exercise 1: Barbell Bench Press

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Warm up first before you get into a set of heavy bench presses. Do this warm-up routine.

Warm-up Sets and Reps 

Using just the bar, do two sets of 15 reps.

Increase the weight by 25% of your one-rep-max.

Do another 12-15 reps.

Bench Press Working Reps

Take no more than two minutes of rest between sets.

First set: start with a weight you can lift for 12 reps with good form

Second set: increase the weight by 20 lbs and do ten reps

Third set: increase the weight again by another 20 lbs and go for eight reps

Fourth set: increase the weight by 20 lbs for six reps

Fifth set: increase the weight by 20 lbs for four reps

Sixth set: increase the weight one last time by 20 lbs and do one rep

Seventh set: decrease the weight by 20 lbs and do four reps

Eight set: decrease the weight by 20 lbs and do six reps

Ninth set: decrease the weight by 20 lbs and do eight reps

Tenth set: decrease the weight by 20 lbs and do ten reps

Final set: decrease the weight by 20 lbs and do 12 reps

Exercise 2: Incline Barbell Bench Press

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Choose a weight that is 70% of what you’d normally lift on this exercise. Do 5 sets of six-to-eight reps with two-minute rest periods in-between sets.

Exercise 3: Dumbbell Flyes

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Do 5 sets of 8-12 reps, resting for two minutes in between sets.

Exercise 4: Close-Grip Bench Press

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Choose a weight you can handle with proper form. Do 5 sets of six-to-eight reps. Take a two-minute break between sets. If your form starts to break down before you finish a set, lower the weight and try again.

Exercise 5: Cable Flyes

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Do 12 reps, drop the weight and do another 12 reps. Take a 90-second rest, repeat the two previous sets — giving you a total of 48 reps.

 

 

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