The Ultimate Hypertrophy Chest Workout – LIFESTYLE BY PS
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The Ultimate Hypertrophy Chest Workout


When it comes to training body parts during the week, and yes, we know Monday is international chest day, you often find that chest day is many a bodybuilder’s favourite training day of the week.

Training chest can indeed be fun when you’re making gains, but when your chest is flatter than a pigeon’s despite the fact that you couldn’t possibly do another push-up if you tried, something will need to change.

If you can’t add mass to your chest, no matter how hard you try, why not give this hypertrophy chest workout a go? It’s simple, it’s fun, and it’s brutal in the best possible way.

What’s involved? – The basic concept behind this method of training is that you pyramid your weights up, and the number of reps down.

It is a form of progressive overload training and boy is it effective for people looking to build muscle.

This method of training has been proven to really shock the muscle fibres in the chest into new growth and used by many bodybuilders such as Kris Gethin, whilst guaranteeing maximum muscle fibre recruitment in the process.

You basically perform 5 chest exercises, and 5 working sets, pyramiding on 4 out of the 5 exercises (the last is a finisher of high reps with lighter weights).

The ultimate hypertrophy chest workout – Now that you know the basic fundamentals behind this chest workout, it’s now time to take a look at the workout itself. Before we do however, there are some things you need to know:

Hypertrophy Chest Workout #fitness

*Always warm up properly before jumping into a working set

*Aim for no more than 30 seconds of rest between each set

Watch this video on youtube here

Exercise 1: Flat bench barbell presses – For adding mass and building a thick and powerful chest, the flat bench barbell press is arguably the best exercise ever created.

As mentioned here, focus on strict form, DO NOT bounce the weight off your chest, and focus on really squeezing blood into your pecs and contracting the muscles on each rep.

  1. 20 reps
  2. 16 reps
  3. 12 reps
  4. 10 reps
  5. 8 reps

Exercise 2: Incline dumbbell presses – For targeting the upper pectoral muscles you can’t go wrong with incline dumbbell presses. Choose your weights wisely as the difficulty of this exercise will really creep up on you out of the blue.

  1. 25 reps
  2. 20 reps
  3. 16 reps
  4. 12 reps
  5. 10 reps

Exercise 3: Machine Chest Press – This exercise is ideal for isolating the chest, as it allows you to exhaust the pectoral muscles after your compound exercises.

  1. 30 reps
  2. 25 reps
  3. 20 reps
  4. 15 reps
  5. 10 reps

Exercise 4: Incline dumbbell flyes – This exercise is great for working the pecs, though it must be performed at an incline to allow for a deeper stretch, resulting in maximum muscle fibre recruitment.

  1. 16 reps
  2. 12 reps
  3. 10 reps
  4. 8 reps
  5. 6 reps

Final finisher exercise: Cable crossovers – This is the final finisher exercise. You aren’t pyramiding here, you simply choose a weight in which you can complete 15 reps with each set. The 15 reps shouldn’t be too easy, but at the same time they shouldn’t be too hard either.

  1. 15 reps
  2. 15 reps
  3. 15 reps
  4. 15 reps
  5. 15 reps

Hypertrophy Chest Workout #fitness #workout

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