If you want to add size to your upper chest, follow these two dudes as they press, fly, and bench their way through prodigious amounts of iron.
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When you put a world-class powerlifter and a fearless Afghan vet in a gym and give them some time to come up with a plan, you’re going to end up with one hell of a workout.
Last time, KC Mitchell (the fearless vet) and Jesse Norris (the powerlifter) showed you how to torch your back. This time, they are like kids in a candy store as they survey all the sweet gym toys and come up with a workout that will give you a chest like a Roman soldier’s breast plate.
Some people like to start their chest workout with bench presses so they can lift maximum weight. In this workout, Norris and Mitchell wait a bit before they lie back under the bar.
“We’re going to start by fatiguing ourselves with dumbbell presses so we’ll be semi-torched before we start benching,” says Mitchell. “I do it like this on occasion because it helps me build a lot of chest strength. You wear out a lot of the stabilizer muscles that might otherwise help you lift the weight, which means you end up using a lot of chest muscles. Will this approach give you the biggest benches? Absolutely not—but they’ll probably be the most productive.”
Tap into Mitchell’s “push it to the limit” attitude and Norris’ steely determination—then see if you can keep up with these big boys.
| Monster Chest-Pump Workout |
1. Incline Dumbbell Press: 3 sets, 15 reps
2. Dumbbell Bench Press: 3 sets, 15 reps
3. Barbell Bench Press: 6 sets (to failure)
4. Incline Cable Flye: 2 sets, 12 reps
5. Cable Crossover: 1 set, 30 reps
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