This chest workout will give you a pump like no other
Prepare to up a shirt size. For there are chest workouts, and then there are chest workouts. This high-rep circuit from top PT Phil Sims is designed to expand your muscles glycogen stores, increasing your bulk and endurance levels for workouts to come – like the the 400-rep ultimate arm-building workout or the 500-rep larger-leg circuit.
You might want to save those two for another day, though.
Your Ultimate Chest Workout Starts Here
Don't worry, you don't have to complete all 100 reps at once – you can split the rep total into 4 sets (that's 25 reps at a time, maths fans).
Pick a weight that you can initially manage complete 20 reps with.
Dips
Sets: 4 / Reps: 25 / Rest: 60sec
Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.
Low to high cable crossover
Sets: 4 / Reps: 25 / Rest: 60sec
Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched in line with your thighs. Place one foot slightly forward, brace you core, and pull the handles upwards, crossing in front of your face. Then return to the start position and repeat
Barbell bench press
Sets: 4 / Reps: 25 / Rest: 60sec
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.
Dumbbell incline fly
Sets: 4 / Reps: 25 / Rest: 60sec
Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.
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