It takes more than a big bench press to build a big chest. That’s because your chest muscles do a lot more than push things away when you’re flat on your back. They also pull things toward you when you’re standing up. In fact your pectoral muscles perform more actions at more angles and in conjunction with more upper-body muscles than most of us ever consider, much less train for. Sometimes they’re the prime movers, but on other exercises they’re more like willing accomplices. Because of that, they respond to low reps, high reps, and everything in between.
The best chest-building program is the one that takes advantage of that functional versatility by working your pecs with all their playmates, using every angle and rep range. You’ll end up with more beef in your back, shoulders, and arms, and in the process develop bigger and stronger chest muscles than you’d get with a steady diet of benches, benches, and more benches.
Forge an Iron Chest
|1A||Barbell Bench Press||3||15||45 s||N/A s|
|1B||Pullup||3||AMAP||45 s||N/A s|
|2A||Incline Dumbbell Bench Press||3||15||45 s||N/A s|
|2B||Single-Arm Neutral-Grip Dumbbell Row||3||15||45 s||N/A s|
|3A||Dip||2||AMAP||45 s||N/A s|
|3B||Pushup and Row||2||10||45 s||N/A s|
|4A||Cable Overhead Triceps Extension||2||15||0 s||N/A s|
|4B||Rope Triceps Pressdown||2||10||45 s||N/A s|
|4C||Standing Dumbbell Curl||2||10||45 s||N/A s|