For Powerful Chest: A Workout With Only 5 Exercises!

The chest is the most important muscle group for many men, one they want to stand out. However, growing the chest muscles does not require rocket science. With proper training, the right exercise selection, and a diet that supports the realization of goals (in this case, muscle hypertrophy), a large chest is within reach.

We bring you a chest workout consisting of only 5 exercises that will activate your chest muscles, encourage them to adapt, and, with proper nutrition, supplementation, and sufficient rest, later lead to recovery and growth.

An additional specificity of this workout is the very short breaks between sets, only 15-20 seconds, so keep this in mind when determining the weight.

Let’s start:

1. Bench Press (Flat Bench)

• Sets: 3
• Reps: 20-15-10

When training the chest, the bench press is the basic exercise, and rarely does a workout for this muscle group start without it. Take a slightly wider grip on the bar. The first set of 20 repetitions will be a warm-up, and in the second and third sets, increase the weight so that you barely complete the prescribed number of repetitions.

The goal of this first exercise is not just to perform the prescribed number of repetitions, but to warm up the muscle and already lead it to fatigue. Short breaks and a large number of repetitions performed with the correct weight will help achieve this.

 

2. Dumbbell Press on an Incline Bench

• Sets: 2
• Reps: 10-12 to failure

The advantage of the incline bench angle is the activation of the upper part of the chest, which achieves a more rounded look for this muscle group. When performing, choose a weight that you can complete 10-12 times, but after which you cannot do a single repetition more. When lowering, make sure the elbows never go below the line of the shoulders, and actively contract the chest muscles throughout the entire movement.

Be concentrated during all repetitions, without rushing or just “going through the motions,” but with maximum utilization of the mind-muscle connection.

 

3. Chest Fly on a Flat Bench

• Sets: 2
• Reps: 15 to failure

The fly movement activates a greater number of muscle fibers than presses and improves the sense of muscle activation, especially in training beginners.

During the execution, lower your elbows as far as possible to feel a quality stretch of the pectorals, and actively contract the muscles throughout the entire movement when lifting. Perform the movement slowly and controlled.

 

4. Dips

• Sets: 3
• Reps: To failure

Grip the handles as wide as possible, and lower yourself as deep as possible. During the execution of dips, concentrate on the bottom part of the movement to maximally isolate the chest. Cross your legs behind you, and push your body forward as much as possible.

There is no need to add weight; instead, concentrate maximally on the form and active execution of every repetition.

 

5. Push-ups (Sklekovi)

• Reps: 100

Yes, you read that right, 100 repetitions. This finish will completely fatigue the chest. The goal is to perform the push-ups in the minimum number of sets and with the shortest possible breaks.

Let us know how you feel after this workout!