🔥 MASSIVE CHEST WORKOUT (Optimized)

Описание: 🔥 MASSIVE CHEST WORKOUT (Optimized)
1️⃣ Flat Bench Dumbbell Flys
5 sets × 15 reps | 3-sec negative
✅ Purpose: Chest stretch + fiber activation
Slight bend in elbows (don’t turn it into a press)
Open chest big at bottom
Stop when elbows reach bench level (protect shoulders)
👉 This pre-exhausts chest so presses hit harder.
2️⃣ Incline Barbell Press
4 sets × 8–10 reps
✅ Focus: Upper chest thickness (key for big chest look)
Bench angle: 30° max (higher = more shoulders)
Bar path: Upper chest → not neck
Last 2 reps should be a struggle
💡 This is your MAIN strength movement.
3️⃣ Decline Barbell Press
4 sets × 10–12 reps
✅ Focus: Lower chest fullness + overall mass
Keep elbows at ~45°
Controlled negative, strong drive up
Don’t bounce the bar
This gives that thick lower chest shelf look.
4️⃣ Cable Cross Over Flys
5 sets × 15 reps
✅ Focus: Inner chest + deep squeeze
Step forward slightly
Bring handles together and pause 1 second
Think hugging a tree, not swinging arms
This is your pump finisher.
5️⃣ Incline Dumbbell Close Press
4 sets × 12–15 reps
🔥 Killer finisher for:
Inner chest
Upper chest
Triceps
Press DBs together the whole time
Slow negative
Constant tension
This burns like crazy 🔥
🧠 WHY THIS WORKS
You covered:
✔ Stretch movement (flys)
✔ Heavy compound (incline press)
✔ Lower chest builder (decline)
✔ Isolation + squeeze (cables)
✔ Constant tension finisher
👉 That’s mechanical tension + metabolic stress + stretch = chest growth formula.
⏱ Rest Time
Presses: 90–120 sec
Flys & cables: 45–60 sec
⚠️ Pro Tip for Faster Growth
Progress every week in ONE way:
More reps
Slight weight increase
Slower tempo
No progression = no growth.
If you follow this with good food + protein, your chest will start looking round, thick, and full in a few weeks.