To sculpt a balanced, strong, and impressive looking chest you need to target it from multiple angles.  A few sets on the flat bench press won’t cut it.  By alternating your grip and the angle at which the exercise is performed, you can pinpoint the inner, outer, upper, middle, and lower portions of your chest effectively.  This workout will begin with heavier moves to help build muscle mass, then gradually move to lighter, single joint exercises to work on muscle endurance and to etch in detail.  There will also be a variety of equipment used (free weights, machines, pulleys, bodyweight, etc.) to ensure your muscle fibers get targeted in a different way, which will create the perfect environment for muscle hypertrophy.  I have also included a few supersets to keep your heart rate elevated and promote fat loss.

Use this workout in place of your current chest workout for the next 2-4 weeks for best results.


Incline Bench Press (12, 10, 8)  increase weight each set

Weighted Parallel Bar Dips (12, 10, 8)  increase weight each set, lean forward

Unilateral Flat DB Press (3×12 per side)

Pushup with Medicine Ball Pass (3×15)

-superset with-

Hammer Strength Incline Chest Press (3×12)

Low-to-High Cable Crossover (4×20)

-superset with-

Wide Grip Pushup (4×12)

Reverse Grip Smith Press (3×10)

Give this workout a try and let me know how you like it!  What workout do you want to see next week?  Let me know in the comments section below.