This Hypertrophy Chest Workout

This Hypertrophy Chest Workout Will Put Size On Your Chest

This Hypertrophy Chest Workout Will Put Size On Your Chest!

Everyone wants to have a bigger chest.

But it is easier said than done.

Arnold Schwarzenegger had one of the best chests in bodybuilding.

His chest was incredibly thick and perfectly sculpted.

In the bodybuilding and fitness world the pectorals are one of the most popular muscle groups.

Having a well defined chest helps the look of your overall upper body.

How ever some people just want to increase their chest strength on bench press.

One of the most common questions asked in the gym is:

“How much do you bench press?”

We all want to answer the question with an outrageous number.

In this post we are going to provide you with a chest workout that promotes muscle hypertrophy.

If you don’t know what muscle hypertrophy is, it is the growth and increase in size of muscle cells.

We encourage everyone to try this workout out.

Hypertrophy Chest Workout Break Down Of How It Will Work:

This workout routine will contain 5 sets of each exercise but each set will be done with a different amount of weight.

The pyramid style of training shocks the muscle because of the increased amount of work placed in a short period of time.

The fist exercise is dumbbell incline press.

For this exercise the rep range should follow:

  • Set 1: 20 reps
  • Set 2: 15 reps
  • Set 3: 10 reps
  • Set 4: 8 reps
  • Set 5: 6 reps

A 30-40 second break should be taken between each set.

The first set should be done using a weight that you can get 20 repetitions with.

For example: if your working sets are usually done with an 85lb dumbbell for 12 reps than use a 40-45lb dumbbell for the first set with 20 repetitions. 

One of the most important points to remember before trying this workout is that building muscle isn’t about lifting as heavy as you can.

When you progressively overload the muscle with weight it is forced into muscle hypertrophy as a response.

It is recommend to complete this hypertrophy routine once ever 3 weeks.

Do not attempt to compete this every week.

Hypertrophy Chest Workout:

Below is a script for the hypertrophy chest workout routine:

Exercise #1

Incline Dumbbell Chest Press.

Incline dumbbell chest press is a great exercise to start any chest workout off.

It targets the whole chest and allows you to build strength on a very difficult chest angle.

  • Set 1: 20 reps
  • Set 2: 15 reps
  • Set 3: 10 reps
  • Set 4: 8 reps
  • Set 5: 6 reps

(30 sec break between sets)

Exercise #2

Flat Bench Barbell Press.

Flat barbell bench works the whole chest.

Barbell bench helps improve chest strength.

  • Set 1: 25 reps
  • Set 2: 16 reps
  • Set 3: 12 reps
  • Set 4: 8 reps

(30 sec break between sets)

Exercise #3

Incline Dumbbell Fly’s.

It is important that you do this exercise on an incline bench.

The incline position will allow you to stretch your arms out firth getting a better range of motion.

  • Set 1: 16 reps
  • Set 2: 12 reps
  • Set 3: 10 reps
  • Set 4: 8 reps
  • Set 5: 6 reps

(30 sec break between sets)

Exercise #4

Machine Chest Press.

Machine chest press will help exhaust the chest muscle after completing the compound chest exercises above.

  • Set 1: 30 reps
  • Set 2: 25 reps
  • Set 3: 20 reps
  • Set 4: 15 reps
  • Set 5: 10 reps

(30 sec break between sets)

Exercise #5

Cable Fly’s

Cable fly’s are a finishing chest exercise to target the inner fibers of the chest.

  • Set 1: 10 reps
  • Set 2: 10 reps
  • Set 3: 10 reps
  • Set 4: 10 reps
  • Set 5: 10 reps

(30 sec break between sets)

For this final exercise 10 repetitions are done for each of the 5 sets.

Doing 10 repetitions after completing the above exercise will be tougher than expected.

Continue to next page for printable workout script…

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