The Chest Workout Even The Pros Fear

chest workout

The Best Chest Workout You’ll Ever Do

A wide and broad chest is the symbol of masculinity, courage, and strength. The chest completes the physique; there is a reason why all the superheroes have shirt-ripping pecs. Developing a chiseled chest is usually at the top of people’s list when they start training, but what is the best chest workout to do?

Even though chest training gets its fair share of attention, only a few individuals end up building pecs worthy of attention. An ineffective training program is arguably the biggest reason why people can never build the pecs of their dreams.

In this post, we have a chest workout that bodybuilding pros even use and often avoid.

The Chest Workout of the Bodybuilding Pros

Most people are done with their chest workouts before they even break a sweat. If you’re one of these people, it’s time that you give up your vanilla chest workout. You need to step-up your game, and we’re here to help you do it.

Cable Crossovers – 5 Sets 20 Reps

Most people perform the cable crossovers at the end of their workouts. In this workout, you’ll be shocking your muscles by starting with the cable crossovers. Crossovers are different from the cable flyes as you have to crossover your wrists at the point of contraction.

Starting with an isolation exercise will help pre-exhaust your pecs. It’s great for your muscle development as you’ll be able to hit all your muscle fibers optimally without having to lift heavyweights.

chest workout


  • Incline Bench Smith Machine Press – 4 Sets 15 Reps
  • Incline Bench Dumbbell Flyes – 4 Sets 15 Reps

The upper chest is a weak muscle group for most people and can be very stubborn, but it is essential for building a full, well-rounded chest. The smith machine incline bench press targets the upper pecs effectively as it combines the benefits of compound and isolation lifts.

You need to make sure you’re not just going through the motions while performing the exercises. You have to contract and squeeze your pecs with every rep. Fly exercises help develop the separation between your pecs.

Related: How To Get A Better Chest Day Pump


  • Decline Bench Press – 4 Sets 12 Reps
  • Dumbbell Pullovers – 4 Sets 12 Reps

If you want the overall development of your pectoral muscles, you need to train it from every angle possible. The decline bench press helps in creating a separation between your chest and abs.

The dumbbell pullovers are one of the most underutilized chest exercises. Not only does it improve the lower chest, but it also helps in creating a V-taper which can help accentuate the shape of your pecs.

chest workout


  • Pec Deck Flyes – 4 Sets 20-15-12-10 Reps
  • Weighted Dips – 4 Sets 20-15-12-10 Reps

While the isolation (single-joint) exercises help in improving the conditioning of the muscles, compound exercises build muscle mass and strength. You need to maintain a balance between the exercises for optimal pectoral development.

The peck deck flyes are an isolation exercise. Your pecs will be flushed with blood and lactic acid after this movement. On the other hand, the weighted drips are a compound lift that will help you put on size.

Barbell Bench Press – 3 Sets 15-12-10 Reps

Most people start their workouts with the bench press but we have saved it for the last. If you perform the bench press at the beginning of the workout, you have to lift heavy weights to target your muscles optimally.

Lifting heavy can increase your odds of an injury. If you perform the bench press at the end of the workout, you’ll be able to target your pectoral muscles effectively as your mind-muscle connection would already be established.

Pro Chest Workout Wrap Up

So there you have it, the brutal chest workout that even pro bodybuilders fear. Aimed at hypertrophy, this is sure to put you through the ringer.

How many exercises do you perform in your typical chest workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.